How Much Ashwagandha per Day? Doses Explained
The short answer
Most studies used 250 to 600 mg a day of a standardised ashwagandha root extract, for 6 to 12 weeks. Benefits for stress and sleep looked strongest at around 500 to 600 mg a day. There is no separate amount for women. Because extracts differ a lot in strength, follow the label of your product, start low, and don't take more than it recommends.
"How much ashwagandha should I take?" sounds like a simple question, but the honest answer depends on what kind of ashwagandha you have. A concentrated extract and plain root powder are very different strengths. Here is what the studies actually used, and how to work out the right amount for you.
What the studies used
Across the stress studies reviewed by the US National Institutes of Health, daily amounts ranged from 240 to 1,250 mg of extract, and one study used 12 g of whole root granules (NIH Office of Dietary Supplements). Most trials sat in a narrower band:
| Goal studied | Daily amount used | How long |
|---|---|---|
| Stress and anxiety | 250 to 600 mg extract; stronger results at 500 to 600 mg | 6 to 8 weeks |
| Sleep | 250 to 600 mg extract; strongest at 600 mg | 6 to 12 weeks |
| Strength training (men) | 600 mg extract (300 mg twice a day) | 8 weeks |
| Testosterone (men) | Around 225 to 675 mg extract, depending on the product | 8 to 12 weeks |
Sources: NIH ODS, strength study, fertility study.
Extract, powder or branded extract?
Standardised root extract is what most studies used. It is concentrated and usually labelled with its withanolide content, often around 5%. Amounts are in hundreds of milligrams.
Plain root powder is the traditional form, often stirred into warm milk. It is much weaker per gram than an extract, so amounts are given in grams rather than milligrams. Don't apply extract doses to powder, or the other way round.
Branded extracts such as KSM-66, Sensoril and Shoden are each made differently and tested at their own doses. Some, like Shoden, are tested at much lower milligram amounts because they are more concentrated. That is exactly why the label of your own product is the best guide.
How much ashwagandha per day for women?
There is no separate, women-specific amount. Women took part in many of the stress and sleep studies at the same doses as men. The bigger questions for women are about safety rather than dose: avoid ashwagandha while pregnant or breastfeeding, and check with your doctor first if you have a thyroid or autoimmune condition, which are both more common in women. Our guide Is Ashwagandha Safe? covers these in full.
How to start
- Check your label: is it an extract or powder, and how much is one serving?
- Start at the lower end of the label's range, or half a serving, for the first week.
- Take it with food if your stomach is sensitive.
- If you feel fine, move up to the full serving on the label.
- Take it every day for 6 to 8 weeks before judging, then take a break after about three months.
If you take a larger daily amount, splitting it between morning and evening is common. See when to take ashwagandha for help choosing a time.
Can you take too much?
More is not better. The study benefits levelled off around 600 mg of extract a day, and the rare liver injury cases reported to date involved amounts from 450 to 1,350 mg a day (NIH ODS). One case of an overactive thyroid involved nearly 2,000 mg a day. Stay within the amount on your label, and stop if you notice stomach upset that doesn't settle, unusual tiredness, yellowing skin or eyes, or a racing heart. For the full background, read What Is Ashwagandha?
How Shilajit compares on dose
If you are also considering Shilajit, the other well-known Ayurvedic daily tonic, its amounts work differently. Shilajit resin is taken at about 300 to 500 mg a day, roughly a pea-sized piece dissolved in a warm drink, and the human studies on Shilajit used 250 to 500 mg a day. Our Shilajit usage guide explains how to measure it, and Shilajit vs Ashwagandha compares the two honestly. If you take medication for blood sugar, blood pressure or your thyroid, check with your doctor before taking them together.
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Shilajit Resin 30g: the traditional form. A pea-sized amount in warm water, milk or tea, once a day. One jar lasts about two to three months.
Shilajit Drops 30ml: the easy option. 5 to 10 drops in any drink, no spoon or melting. About 60 servings per bottle.
Not sure which to choose? Read resin vs drops vs gummies. Every order comes with a 30-day return window if it isn't right for you.
Frequently asked questions
How much ashwagandha should I take per day?
Most studies used 250 to 600 mg a day of a standardised root extract. Follow your product's label, since extracts and powders differ greatly in strength.
Is 600 mg of ashwagandha too much?
600 mg a day of root extract is the amount used in many studies and is within the usual range. Don't go above the amount on your label.
How much ashwagandha should a woman take?
The same as men. Women took part in many studies at the same doses. Avoid it during pregnancy and breastfeeding, and check with a doctor if you have a thyroid condition.
Can I take ashwagandha twice a day?
Yes. Many products and studies split the daily amount into a morning and an evening dose. Keep the total within the label's daily amount.
This article is for general information only and is not a substitute for advice from your doctor. Statements about ashwagandha and Shilajit have not been evaluated by the FDA, and these products are not intended to diagnose, treat, cure or prevent any disease.
Related reading
Ready to try it? See our 30g Himalayan Shilajit resin or Shilajit drops, both lab tested batch by batch.