Ashwagandha dosage for adults
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Ashwagandha Dosage for Adults: Clinical Evidence
Common Dosage Ranges in Clinical Studies
Clinical trials in adults have most frequently used ashwagandha root extract in daily doses ranging from 120 mg to 600 mg, typically divided into one or two doses per day. The most common and well-studied dosages are 250–600 mg per day, often given as 300 mg twice daily or 600 mg once daily 1256810.
Efficacy of Different Dosages
- Low Doses (120–250 mg/day): Studies show that even lower doses, such as 120 mg or 125 mg per day, can improve sleep quality and reduce stress in adults, with significant improvements in sleep efficiency and stress scores 347.
- Moderate Doses (250–300 mg twice daily): Doses of 250–300 mg taken twice daily (totaling 500–600 mg/day) have been shown to significantly reduce stress, anxiety, and serum cortisol, as well as improve sleep quality, cognitive function, and physical endurance 1256810.
- Single Daily Doses (300 mg or 600 mg): Some studies used a single daily dose of 300 mg or 600 mg, finding improvements in cognition, mood, and stress reduction, with good safety and tolerability 16.
Safety and Tolerability
Across multiple studies, ashwagandha root extract at doses up to 600 mg per day for periods of 6–12 weeks was well tolerated, with no serious adverse events or significant changes in vital signs, blood chemistry, or hormonal profiles reported 12567810. Both men and women tolerated these doses well.
Special Considerations
- Physical Performance: For improving muscle strength, endurance, and recovery, 600 mg per day (300 mg twice daily) has been effective in both men and women engaged in resistance training or athletic activities 810.
- Cognitive and Mood Benefits: Doses of 300–600 mg per day have shown benefits for cognition, mood, and psychological well-being in adults with self-reported stress or cognitive complaints 16.
- Sleep Quality: Doses as low as 120 mg per day have improved sleep quality, but higher doses (250–600 mg/day) may offer additional benefits for those with significant sleep disturbances 27.
Conclusion
Clinical research supports ashwagandha root extract dosages for adults typically ranging from 120 mg to 600 mg per day, with 250–600 mg per day being most common for stress, cognitive, and physical benefits. These dosages are generally safe and well tolerated for up to 12 weeks in healthy adults. Lower doses may be effective for mild stress or sleep issues, while higher doses are often used for broader adaptogenic and performance benefits.
Sources and full results
Most relevant research papers on this topic
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Safety and Efficacy of Ashwagandha Root Extract on Cognition, Energy and Mood Problems in Adults: Prospective, Randomized, Placebo-Controlled Study.
Ashwagandha root extract 600 mg daily can improve cognition, energy, and mood in adults with self-reported cognitive and energy problems.
RCT
2024·
0citations
·Sanjiv Kaleet al.Journal of psychoactive drugs
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2
Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study
Ashwagandha root extract effectively reduces stress and anxiety in healthy adults, with improved sleep quality.
RCTRigorous JournalHighly Cited
2019·
94citations
·Jaysing Salveet al.Cureus
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4
An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract
Ashwagandha supplementation significantly reduces anxiety and stress in adults, potentially through its effect on the hypothalamus-pituitary-adrenal axis.
RCTVery Rigorous JournalHighly Cited
2019·
134citations
·A. Loprestiet al.Medicine
5
5
Safety of Ashwagandha Root Extract: A Randomized, Placebo-Controlled, Study in Healthy Volunteers.
Ashwagandha root extract consumption for 8 weeks was safe in both males and females, with no significant changes or adverse events reported.
RCT
2020·
57citations
·N. Vermaet al.Complementary therapies in medicine
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Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study
Ashwagandha SR capsules improve memory, focus, psychological well-being, and sleep quality, while reducing stress levels in healthy, stressed adults, with no reported adverse events.
RCTRigorous Journal
2021·
45citations
·K. Gopukumaret al.Evidence-based Complementary and Alternative Medicine : eCAM
7
7
A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults.
Ashwagandha extract supplementation for six weeks significantly improved sleep quality and overall well-being in healthy adults with non-restorative sleep, with no reported adverse events.
RCTRigorous Journal
2020·
48citations
·Abhijit Deshpandeet al.Sleep medicine
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Effects of Ashwagandha ( Withania somnifera) standardized root extract on physical endurance and VO 2max in healthy adults performing resistance training: An eight-week, prospective, randomized, double-blind, placebo-controlled study
Ashwagandha root extract supplementation, combined with resistance training, effectively improves muscle strength, growth, and endurance in both male and female participants.
RCT
2023·
7citations
·N. Vermaet al.F1000Research
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9
Exploring the efficacy and safety of a novel standardized ashwagandha (Withania somnifera) root extract (Witholytin®) in adults experiencing high stress and fatigue in a randomized, double-blind, placebo-controlled trial
Ashwagandha may have anti-fatigue effects in overweight middle-to-older adults experiencing high stress and fatigue, but its impact on perceived stress levels was not significantly different from a placebo.
RCT
2023·
21citations
·Stephen J. Smithet al.Journal of Psychopharmacology (Oxford, England)
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A double-blind, randomized, placebo-controlled trial on the effect of Ashwagandha (Withania somnifera Dunal.) root extract in improving cardiorespiratory endurance and recovery in healthy athletic adults.
Ashwagandha root extract effectively enhances cardiorespiratory endurance and improves quality of life in healthy athletic adults without adverse events.
RCT
2021·
36citations
·S. Tiwariet al.Journal of ethnopharmacology