Ashwagandha (official name, Withania somnifera) is an adaptogenic plant that’s become very popular in recent years. The question is, how much Ashwagandha per day do you need?
Ashwagandha is a native plant of many areas of India, a favorite natural remedy for 3,000+ years!
And in the last 2% of this timeframe, Ashwagandha's benefits have been increasingly validated by science. (Source)
Ashwagandha 101
Ashwagandha is one of the most popular adaptogenic herbs.
Its status as an adaptogen means it can confer a wide variety of health benefits.
Benefits Include:
- Better sleep
- Reduced stress
- Improved glucose tolerance
- Increased muscle growth and strength
- Reduced inflammation
- Improved memory
Ashwagandha 202
But we’ll get to these benefits in the next section — for now, let’s cover a few common questions you might have about ashwagandha.
- What’s the best time of the day to take ashwagandha?
- How long does it take for ashwagandha to work?
- Can you take Rhodiola and ashwagandha together?
- Does Ashwagandha make you sleepy?
- What type of ashwagandha is best?
Ashwagandha’s Top Health Benefits
Better Sleep
One of the first benefits new ashwagandha users notice is better sleep.
Ashwagandha's ability to reduce stress hormones like cortisol is likely what gives it its pro-sleep qualities.
According to a presentation at the 2022 Annual Meeting of the American Academy of Sleep Medicine and the Sleep Research Society, Ashwagandha may improve sleep quality and quantity.
Reduced Stress
Ashwagandha is known and loved for its stress-reducing effects.
As we said above, ashwagandha can lower cortisol levels.
A daily dose of ~1 gram may lower cortisol by 10-30+ percent. Other studies show that slightly lower doses of 500-600mg may be sufficient. (Source)
This hormonal shift often reduces anxiety, insomnia, and general unrest.
If you need to keep calm and carry on, ashwagandha may be right for you.
Improved Glucose Tolerance
Ashwagandha may help regulate blood sugar levels, too.
It seems to have this effect on both diabetic and non-diabetic users.
One study found that ashwagandha reduced blood sugar levels 300% more powerfully than placebo. This implies an insulin-sensitizing effect that can improve body composition…
Increased Muscle Growth And Strength
Ashwagandha supplementation may improve your strength over time.
One 2-month study found that just 500mg/day of this herb increased muscular strength by 1%.
Higher doses of ashwagandha may improve power and muscle mass even more. (Source)
Reduced Inflammation
Ashwagandha may lower inflammation and heighten your body’s natural immunity.
Studies show that 200-500mg of ashwagandha extract/day may increase immune cell count and reduce CRP levels (C-reactive protein, a known inflammatory marker) by up to 30%.
This reduction implies ashwagandha may help your body ward off infections. (Source)
Improved Memory
One of Ashwagandha’s earliest uses within traditional Ayurvedic medicine was memory improvement.
Modern science is just beginning to confirm this ancient practice.
One 2-month study found that 600mg ashwagandha/day may improve cognitive performance, working memory, and attention span.
Another study found that just two weeks of ashwagandha use significantly improved reaction time and productivity.
Is Ashwagandha Safe? Does It Have Side Effects?
Ashwagandha has a very favorable safety profile.
It doesn’t cause any side effects for most people.
A 2019 study confirms:
“Side effects are uncommon and have not been clearly defined. Large doses can cause gastrointestinal upset, diarrhea, nausea, and vomiting, probably because of direct irritation to the intestinal mucosa.” (Source)
However, it may interact with certain medications, notably blood sugar, blood pressure, and thyroid meds.
That’s one of the many reasons you should talk to your doctor before introducing ashwagandha into your wellness routine.
You may also need to avoid ashwagandha if you are pregnant, breastfeeding, or have autoimmune diseases.
Does Your Supplement Contain Enough Ashwa To Make A Difference?
While more research is needed before we fully understand what ashwagandha can do, one thing is certain: an adequate dose of ashwagandha is required before the herb’s benefits begin to kick in.
The minimum therapeutic dose is around 250 milligrams per day; the average therapeutic dose is around 1,000 milligrams.
Unfortunately, many popular ashwagandha supplements don’t contain this type of dosage.
Many superfood blends that contain ashwagandha contain it as more of an afterthought, perhaps in doses of 100-200 milligrams.
I’d recommend that you opt for ashwagandha products that contain at least 500mg/serving.
And the very best ashwagandha supplements contain at least 1,000mg serving.
How Much Ashwagandha Per Day? Closing Thoughts
Ashwagandha is a timelessly beneficial herb that offers a wide variety of health benefits.
It may improve your mood, reduce stress, boost muscle strength, and supercharge your productivity!
Just as long as you take the appropriate dose, that is.
Studies show that 250mg is ashwagandha's minimum effective dose, while 500-1,000mg is right in the middle of the herb’s therapeutic range.
Feel free to take ashwagandha by itself or within a premium greens powder. You should be able to experience its best effects either way.
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