What is the recommended dosage of Ashwagandha (Withania somnifera) for general use and stress relief?

Recommended Ashwagandha Dosages for Stress Relief

For general use and stress relief, the recommended dosage of Ashwagandha is 300 mg twice daily of a high-concentration full-spectrum root extract, providing a total daily dose of 600 mg. 1

Evidence-Based Dosing Recommendations

Standard Dosing Protocol

• Starting dose: 300 mg twice daily (600 mg total) of high-concentration full-spectrum root extract 1
• Alternative dosing options:
  • 250-300 mg twice daily (500-600 mg total) 2
  • 500 mg once daily with 5 mg piperine (for enhanced absorption) 3, 4

Dosing Based on Extract Standardization

• For extracts standardized to 2.5% withanolides:
  • 500 mg once daily (delivering 12.5 mg withanolides/day) 3, 4
• For non-standardized extracts:
  • Higher doses may be required for similar effects

Duration of Treatment

• Clinical benefits typically observed within 4-8 weeks
• Most studies demonstrate significant improvements in stress and anxiety after 60 days of consistent use 1, 3
• Treatment can be continued for up to 90 days with continued improvements 4

Efficacy Considerations

• Dose-response analysis shows:
  • Anxiety reduction: Effective up to 12,000 mg/day (though standard doses of 300-600 mg are typically sufficient) 5
  • Stress reduction: Optimal effects at doses of 300-600 mg/day 5
• Higher doses (600 mg/day) may provide more significant reductions in stress markers compared to lower doses (250 mg/day) 2

Physiological Effects

• Reduces serum cortisol levels (stress hormone) 1, 3, 2
• Increases serotonin levels 3, 4
• Improves sleep quality 2
• Enhances cognitive function, including multitasking and concentration 3

Safety Profile

• Generally well-tolerated at recommended doses
• Mild adverse effects comparable to placebo in clinical trials 1, 3
• No serious adverse events reported in recent clinical studies
• Laboratory parameters typically remain within normal ranges during treatment 3, 4

Special Considerations

• Best taken consistently at the same time each day
• Some studies suggest taking at night may be beneficial 3, 4
• Formulations with piperine (5 mg) may enhance absorption and efficacy 3, 4
• Look for standardized extracts (preferably standardized to 2.5% withanolides) for consistent results

Common Pitfalls to Avoid

• Using non-standardized products with unknown active constituent content
• Inconsistent dosing or premature discontinuation before therapeutic effects manifest
• Expecting immediate results (benefits typically develop over several weeks)
• Failing to account for potential interactions with medications (though these are relatively uncommon)

The most recent and highest quality evidence supports using standardized Ashwagandha root extract at doses of 300-600 mg daily for effective stress and anxiety reduction, with measurable improvements in physiological stress markers and quality of life.