Ashwagandha, also known as Ashwagandha Root, Indian Ginseng, or Withania somnifera, has become a popular supplement for supporting healthy sleep, stress response, and hormonal balance.* REF#119
If you’re reading this article, you’re likely familiar with ashwagandha and are seeking information on ashwagandha dosage.
Traditional Ayurvedic practitioners used ashwagandha in various doses, alone or in combination with other herbs, for a variety of wellness purposes.*
This article will examine the latest science and research on determining the best ashwagandha dosage, including:
- How to find an authentic and clean source
- What form and concentration of ashwagandha may be right for you
- When to take it for specific concerns
- Who shouldn’t take ashwagandha
- And why consistency is so important
Before You Start Dosing Ashwagandha, Find An Authentic And Clean Source
When buying herbal supplements, it is essential to look for an authentic, clean, and potent product from a trusted source.
Here’s what to look for in a high-quality ashwagandha supplement:
- Certified Organic
- Non-GMO
- Third-party testing for identity, purity, and contaminants
- Transparency in sourcing—Gaia Herbs' “Meet Your Herbs” traceability platform, for example, allows you to see exactly where the herbs in a specific formula were grown and sourced.
- No artificial flavors, colors, preservatives, or fillers
- Full-spectrum ashwagandha root and root extract
Gaia Herbs offers several ashwagandha supplements that meet this criteria, including:
- Ashwagandha Root
- Ashwagandha Gummies
- Adaptogen Performance Mushrooms & Herbs
- Everyday Adaptogen®
- Golden Milk
- Sleep Gummies
- SleepThru®
- Thyroid Support
Our ashwagandha supplements also contain standardized amounts of withanolides, the active plant component responsible for its beneficial effects.REF#120
Unfortunately, ashwagandha’s surge in popularity has led some manufacturers (knowingly or unknowingly) to cut corners on quality.
You can avoid potential quality and potency issues by insisting on the above criterion.
Decide On the Right Form And Concentration For You
Supplements in the form of capsules, powders, gummies, and tinctures are the easiest ways to consume ashwagandha.
You may also take ashwagandha alone or with other synergistic herbs to support a specific health concern.
The form you choose will also affect dosage as different formulas contain different amounts of ashwagandha.
Capsules are popular for convenience and may contain only Ashwagandha Extract or ashwagandha in combination with other complementary herbs, like SleepThru® or Thyroid Support.
Powders are another popular way to take ashwagandha, as they can be mixed into smoothies, energy bars, and beverages.
Gaia Herbs offers Ashwagandha as a powder in formulas such as Everyday Adaptogen® or Golden Milk with turmeric, ashwagandha, dates, cardamom, and vanilla.
Gummies have become another popular way to take herbal supplements. Gaia offers a variety of fruit-sweetened, organic, non-GMO gummies, including Ashwagandha and Sleep Gummies.
Ashwagandha tinctures are also convenient and available in alcohol or glycerin forms from various companies.
Once you’ve settled on the best form and formula for your needs, you’re ready to determine optimal dosing.
How To Dose Ashwagandha
Dosing ashwagandha isn’t an exact science. However, traditional use and modern research have provided some helpful guidelines.
- Traditional Ayurvedic practitioners used ashwagandha in various forms and dosages based on the individual. Although there are recipes for traditional Ayurvedic herbal formulas containing ashwagandha, there is not a traditional standardized dosage for every person.
- Most modern studies on ashwagandha used ashwagandha root extract at a dose of 250–600 mg daily.
- The most common dosage used in studies was to give 300 mg twice daily (once in the morning and once in the evening) for a total of 600 mg.
That said, the optimal dosage depends on various factors, such as the type of ashwagandha, how it’s prepared (extract or whole root), whether it’s pure or combined with other synergistic herbs, the person’s size, state of health, digestive health, and health goals.
However, that 250 - 600 mg daily range used in human studies offers a good starting point for most people.
How To Take Ashwagandha
The following is general information on ashwagandha dosing for specific support based on scientific studies.
This information is not meant to replace the advice of your healthcare practitioner.
If you have a particular health concern or are unsure about taking ashwagandha, always check with your healthcare practitioner for individual recommendations.
- Ashwagandha Dosage For Sleep: 500 to 600 mg daily for ten weeks. This dose is typically taken as 250 to 300 mg twice daily. However, some experts recommend taking a larger dose before bed to help support the sleep cycle.REF#121
- Ashwagandha Dosage For Adrenal health: 125 mg to 600 mg taken for at least 1-3 months have been shown to support normal cortisol levels (your body’s master stress hormone).REF#122 REF#123
- Ashwagandha Dosage For Sleep: 120 mg to 600 mg daily, typically broken up between two doses. The best time of day to take ashwagandha for sleep hasn’t been officially determined. However, if you have trouble falling asleep, you may benefit from taking a higher dose before bed. We’ll discuss this more in the next section. REF#124 REF#125 REF#126
When To Take Ashwagandha
As previously mentioned, in most studies, participants took two doses of ashwagandha daily, one in the morning and one in the afternoon or evening. However, that’s not a hard-and-fast rule.
For example, since research shows ashwagandha supports your adrenals in the normal production of cortisol (your body’s master stress hormone) via the HPA axis taking it at night may be helpful to promote relaxation before bed.* REF#127 REF#128 REF#129 REF#130
However, if you lack energy in the mornings, taking ashwagandha upon waking may support your cortisol awakening response.*
Your cortisol awakening response refers to the naturally higher levels of cortisol a healthy body should produce after a sustained period of rest. REF#131
This relates to the hypothalamus-pituitary-adrenal (HPA) axis, which controls cortisol secretion with the sleep cycle/circadian rhythm and your stress response. REF#132
Remember that herbs, like ashwagandha, typically take time to work. The studies mentioned above are proof of this, as most lasted at least eight weeks. So don’t give up if you don’t see results in a day, a week, or even a month.
Remain consistent with your daily dosage and talk to your practitioner about adjusting your approach if you aren’t getting results within a couple of months.
Get Started Dosing Ashwagandha Today
With what you’ve learned in this article, you’re ready to start dosing ashwagandha or working with your practitioner to find the best dose.
The three most essential aspects of finding the right dosage are:
- To listen to your body
- To increase the dosage slowly and mindfully
- To be consistent with your dosage
Trying various forms of ashwagandha, such as capsules, powders, tinctures, and gummies, can help with dosing consistency and convenience while finding what works best for you.
Here are a few additional tips for taking ashwagandha:
- Taking capsules or a tincture can help you save time during the morning crunch.
- Gaia Herbs’ Golden Milk can be an excellent way to get your evening ashwagandha dose while you relax and unwind.
- Everyday Adaptogen® can be added to smoothies and shakes.
- If you need a little extra sleep support, SleepThru® or our Sleep Gummies are perfect for taking just before bed.*
- If you’re looking for a higher dose of ashwagandha, consider our Ashwagandha Gummies, which contain 6 grams per serving.
- Our certified organic, Non-GMO Ashwagandha Gummies are sweetened with real fruit and make the perfect healthy and soothing treat.
Want to learn more about ashwagandha’s historical uses and health benefits? Check out The Essential Guide To Ashwagandha: Everything You Need To Know.
Happy dosing!