Daily Ashwagandha Dosing Recommendations
Standard Dosing for Adults
The recommended daily dose of ashwagandha root extract is 300 mg twice daily (total 600 mg/day), which has been consistently shown to be safe and effective across multiple clinical trials for stress reduction, cognitive function, and sleep quality. 1, 2, 3
Evidence-Based Dosing Ranges
Lower Dose Option (250 mg/day total)
- 125 mg twice daily has demonstrated efficacy for stress reduction and cortisol lowering, though with less pronounced effects than higher doses 2
- This lower dose showed significant reduction in Perceived Stress Scale scores (p < 0.05) and serum cortisol levels (p < 0.05) after 8 weeks 2
Standard Dose (600 mg/day total)
- 300 mg twice daily is the most extensively studied and recommended dosing regimen 1, 2, 3, 4
- This dose demonstrated superior efficacy with:
- Highly significant stress reduction (p < 0.001) 2
- Marked cortisol reduction (p < 0.0001) 2
- Improved cognitive function including memory recall and reduced error rates 3
- Enhanced sleep quality with reduced sleep onset latency (p < 0.019) and improved sleep efficiency 4
- Better psychological well-being scores (p < 0.0001) 3
Duration of Treatment
- Minimum 8 weeks of continuous daily use is required to observe significant clinical benefits 1, 5
- Optimal duration is 10-12 weeks for maximal effects on sleep, anxiety, and cognitive parameters 3, 4
- Safety has been established for continuous use up to 90 days in clinical trials 3
Administration Guidelines
- Take with milk or water 4
- Divide total daily dose into two equal administrations (morning and evening) 1, 2, 3, 4
- Can be taken with or without food, though taking with meals may improve gastrointestinal tolerance 5
Safety Profile
- No adverse events were reported in safety studies using 300 mg twice daily for 8 weeks 1
- No clinically significant changes in hematological parameters, liver function, thyroid function, or vital signs 1
- Well-tolerated in both males and females 1, 3
Clinical Pitfalls to Avoid
- Do not expect immediate results: Benefits typically manifest after 4-8 weeks of consistent use 5, 2
- Avoid single daily dosing: Twice-daily administration is the evidence-based regimen; once-daily dosing lacks supporting data 1, 2, 3, 4
- Do not use lower doses expecting equivalent effects: The 600 mg/day dose shows significantly better outcomes than 250 mg/day for stress and cortisol reduction 2