What is the recommended dose of ashwagandha (Withania somnifera) for anxiety?

Recommended Ashwagandha Dosage for Anxiety

The recommended dosage of ashwagandha root extract for anxiety is 250-600 mg daily, with 500 mg standardized to 2.5% withanolides taken once daily showing significant efficacy in reducing anxiety symptoms. 1, 2, 3

Evidence-Based Dosing Recommendations

• 250-300 mg twice daily (500-600 mg total daily dose) of standardized ashwagandha root extract has demonstrated significant anxiety reduction in multiple randomized controlled trials 2
• A single daily dose of 500 mg standardized ashwagandha root extract (containing 12.5 mg withanolides) with 5 mg piperine taken at night has shown significant improvement in anxiety symptoms 3
• Higher concentration extracts (standardized to 2.5% withanolides) appear to be more effective than lower concentration products 1

Timing and Administration

• Ashwagandha can be taken as a single daily dose at night or divided into two doses 4
• Administration with milk or water appears equally effective 4
• For optimal results, consistent daily use for at least 4-8 weeks is recommended 2

Clinical Effects and Mechanisms

• Ashwagandha works through multiple mechanisms to reduce anxiety:
  • Reduces morning salivary cortisol levels (stress hormone) 1
  • Increases serotonin levels, which helps regulate mood 3
  • Improves sleep quality, which can further reduce anxiety symptoms 4

Comparative Efficacy

• Ashwagandha may be considered as an alternative to conventional anxiolytics like benzodiazepines, which carry risks of tolerance, addiction, and cognitive impairment 5
• Unlike benzodiazepines, ashwagandha has not been associated with paradoxical agitation 5

Dosing Considerations

• Starting at a lower dose (250 mg daily) and increasing as needed may help minimize any potential side effects 2
• Dose-response studies indicate benefits for anxiety at doses ranging from 250 mg to 600 mg daily 2, 6
• Non-linear dose-response analysis suggests favorable effects on anxiety with doses up to 12,000 mg/day, though standard clinical doses are much lower 6

Duration of Treatment

• Clinical trials have demonstrated efficacy with treatment durations of 8-12 weeks 1, 2, 3
• Significant improvements may be observed as early as 4 weeks after starting treatment 2
• For chronic anxiety, longer-term use may be appropriate, though more research is needed on extended use 3

Safety Profile

• Ashwagandha is generally well-tolerated at recommended doses 1, 3
• No significant changes in biochemical or hematological parameters have been observed in clinical trials 3
• Standard extracts (2.5% withanolides) have demonstrated good safety profiles in multiple studies 1, 4