From the Research
The maximum recommended dose of ashwagandha (Withania somnifera) is 600 mg per day of a root extract standardized to contain 1-10% withanolides, as supported by the most recent and highest quality study 1. This dosage should be divided into two or three smaller doses throughout the day, preferably taken with meals to minimize potential stomach discomfort.
- When using the whole root powder form, doses of 1-6 grams daily are common.
- It's essential to start with a lower dose and gradually increase to assess tolerance, as individual responses vary.
- The appropriate dosage depends on factors such as your health condition, age, and the specific formulation being used.
- Ashwagandha works through adaptogenic properties that help regulate stress hormones and support the body's stress response systems.
- Side effects are generally mild but can include digestive upset, drowsiness, or headaches.
- Pregnant or breastfeeding women, those with autoimmune conditions, or individuals taking medications should consult a healthcare provider before use. The study by 1 demonstrated that Ashwagandha root extract was efficient in improving the quality of life, sleep quality, and mental alertness in elderly participants at a dose of 600 mg/day, making it the most relevant and recent evidence for determining the maximum recommended dose.