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Ashwagandha Dosage Guide

Evidence:Strong
·

This content is for informational purposes only and does not constitute medical advice. Statements about dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary — consult your healthcare provider before starting any supplement. Full disclaimer

General Dosage

300-600mg standardized root extract daily

Maximum dose: 600mg standardized extract daily (higher doses not well-studied)

Dosage Recommendations

General recommendation: 300-600mg standardized root extract daily

Timing: With meals; split into morning and evening doses for anxiety • Take with food for best absorption.

Dosage by Condition

Stress/anxiety
300mg KSM-66 twice dailyStrong
Sleep
300mg Sensoril before bedModerate
Testosterone
600mg KSM-66 dailyModerate
Exercise performance
300-600mg dailyModerate

Upper limit: 600mg standardized extract daily (higher doses not well-studied)

Timing & Absorption

With meals; split into morning and evening doses for anxiety

Best taken with food for optimal absorption.

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References

  1. ReviewPratte MA, Nanavati KB, Young V, Morley CP (2014). An Alternative Treatment for Anxiety: A Systematic Review of Human Trial Results Reported for the Ayurvedic Herb Ashwagandha. Journal of Alternative and Complementary Medicine. DOI PubMed
  2. RCTLopresti AL, Smith SJ, Malvi H, Kodgule R (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha extract. Medicine. DOI PubMed
  3. Alsanie SA, Alhodieb FS, Askarpour M (2026). Effects of ashwagandha (Withania somnifera) on mental health in adults: A systematic review and dose-response meta-analysis of randomized controlled trials.. Complementary therapies in medicine. DOI PubMed
  4. Albalawi AA (2025). Dual impact of Ashwagandha: Significant cortisol reduction but no effects on perceived stress - A systematic review and meta-analysis.. Nutrition and health. DOI PubMed
  5. Meta-analysisArumugam V, Vijayakumar V, Balakrishnan A, B Bhandari R, et al. (2024). Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysis.. Explore (New York, N.Y.). DOI PubMed
  6. Meta-analysisAkhgarjand C, Asoudeh F, Bagheri A, Kalantar Z, et al. (2022). Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials.. Phytotherapy research : PTR. DOI PubMed
  7. Meta-analysisCheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R (2021). Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis.. PloS one. DOI PubMed
Show 5 more references
  1. Pérez-Gómez J, Villafaina S, Adsuar JC, Merellano-Navarro E, et al. (2020). Effects of Ashwagandha (Withania somnifera) on VO2max: A Systematic Review and Meta-Analysis.. Nutrients. DOI PubMed
  2. Durg S, Dhadde SB, Vandal R, Shivakumar BS, et al. (2015). Withania somnifera (Ashwagandha) in neurobehavioural disorders induced by brain oxidative stress in rodents: a systematic review and meta-analysis.. The Journal of pharmacy and pharmacology. DOI PubMed
  3. Gómez Afonso A, Fernandez-Lazaro D, Adams DP, Monserdà-Vilaró A, et al. (2023). Effects of Withania somnifera (Ashwagandha) on Hematological and Biochemical Markers, Hormonal Behavior, and Oxidant Response in Healthy Adults: A Systematic Review.. Current nutrition reports. DOI PubMed
  4. Ng QX, Loke W, Foo NX, Tan WJ, et al. (2020). A systematic review of the clinical use of Withania somnifera (Ashwagandha) to ameliorate cognitive dysfunction.. Phytotherapy research : PTR. DOI PubMed
  5. Coope OC, Reales Salguero A, Spurr T, Páez Calvente A, et al. (2025). Effects of Root Extract of Ashwagandha (Withania somnifera) on Perception of Recovery and Muscle Strength in Female Athletes.. European journal of sport science. DOI PubMed