From the Research
For adult women, the recommended dosage of ashwagandha is 300-600 mg daily, taken once or twice per day with meals, as supported by the most recent and highest quality study 1.
Key Considerations
- The extract should contain 1.5-5% withanolides (the active compounds) for optimal efficacy.
- Start with a lower dose of 300 mg daily and gradually increase if needed to minimize potential side effects.
- Ashwagandha can be taken as a capsule, powder, or tincture, with the powdered root form typically dosed at 1-2 teaspoons (3-6 grams) daily.
- For optimal results, consistent use for at least 6-8 weeks is recommended, as seen in studies 2, 3.
Special Precautions
- Women who are pregnant, breastfeeding, have thyroid disorders, autoimmune conditions, or are taking medications should consult their healthcare provider before using ashwagandha.
- The herb works by modulating stress hormones, particularly cortisol, and supporting adrenal function, which may help with stress reduction, hormonal balance, and improved energy levels.
- Some women experience mild side effects like digestive upset or drowsiness, so taking it with food and monitoring your body's response is advisable.
Evidence-Based Recommendations
- A study published in 2022 3 found that ashwagandha 300mg twice daily improved female sexual health in healthy women.
- Another study published in 2024 1 found that a standardized ashwagandha root extract with piperine alleviated symptoms of anxiety and depression by increasing serotonin levels.
- These findings support the use of ashwagandha as a safe and effective supplement for women's health, when used under the guidance of a healthcare provider.