From the Research
The clinical dose of ashwagandha is 500 mg per day of a root extract standardized to contain 2.5% withanolides, taken once daily, as evidenced by the most recent and highest quality study 1.
Key Considerations
- The recommended dose is based on a randomized, double-blind, placebo-controlled study that demonstrated significant improvements in stress, anxiety, and quality of life in healthy adults 1.
- The study used a standardized ashwagandha root extract with 2.5% withanolides, which is a key component of the herb's medicinal properties.
- The dose of 500 mg per day was taken once daily for 60 days, and was well-tolerated with no significant adverse effects.
Comparison to Other Studies
- Other studies have suggested a range of doses from 300-600 mg per day, but these studies were either lower quality or less recent than the study cited above 2, 3.
- A systematic review and meta-analysis of randomized controlled trials found that ashwagandha supplementation significantly reduced anxiety and stress, but the certainty of the evidence was low due to heterogeneity and risk of bias 2.
- An earlier systematic review of human trials found that ashwagandha treatment resulted in greater score improvements than placebo in outcomes on anxiety or stress scales, but the studies exhibited unclear or high risk of bias 3.
Clinical Implications
- The recommended dose of 500 mg per day of a standardized ashwagandha root extract can be used to alleviate stress, anxiety, and improve quality of life in healthy adults.
- Patients should be advised to take the extract with food to improve absorption and minimize potential stomach discomfort.
- Treatment duration should be individualized, but a typical course of 8-12 weeks can be used to evaluate effectiveness.