How much is too much ashwagandha per day
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Optimal Daily Dosage of Ashwagandha: How Much is Too Much?
Introduction to Ashwagandha and Its Benefits
Ashwagandha (Withania somnifera) is a well-known adaptogenic herb used in Ayurvedic medicine to combat stress, enhance vitality, and improve overall health. It has gained popularity for its potential to reduce stress, anxiety, and improve sleep quality, among other benefits1 2.
Recommended Dosage for Stress and Anxiety Relief
Clinical Study Insights
A significant study investigated the stress-relieving effects of Ashwagandha root extract in healthy adults. Participants were given either 125 mg or 300 mg of Ashwagandha extract twice daily, totaling 250 mg/day and 600 mg/day, respectively. The results showed a significant reduction in perceived stress scale (PSS) scores and serum cortisol levels at both dosages, with the higher dose (600 mg/day) showing more pronounced effects1. This suggests that a daily intake of up to 600 mg of Ashwagandha root extract is effective and safe for reducing stress and anxiety.
Hormonal and Vitality Effects in Aging Males
Study on Overweight Aging Males
Another study focused on the hormonal and vitality effects of Ashwagandha in aging, overweight males. Participants consumed a standardized Ashwagandha extract delivering 21 mg of withanolide glycosides daily for 8 weeks. The study found improvements in fatigue, vigor, and psychological well-being, along with significant increases in DHEA-S and testosterone levels2. Although the study did not find significant differences in cortisol and estradiol levels, it supports the use of Ashwagandha for enhancing hormonal balance and vitality in aging males.
Conclusion: Safe and Effective Dosage
Based on the available research, a daily dosage of Ashwagandha root extract up to 600 mg appears to be both safe and effective for reducing stress and anxiety, as well as improving hormonal balance and vitality in specific populations1 2. However, it is always advisable to consult with a healthcare provider before starting any new supplement regimen, especially at higher dosages. Further studies with larger sample sizes are needed to confirm these findings and establish more precise dosage guidelines.
Sources and full results
Most relevant research papers on this topic
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 higher doses improving sleep quality.
RCT
Rigorous Journal
Highly CitedA Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males
Ashwagandha intake for 8 weeks increased levels of DHEA-S and testosterone in overweight men, but did not significantly affect cortisol, estradiol, fatigue, vigor, or sexual well-being.
RCTRigorous JournalSafety 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 reported adverse events.
RCTEffects of Acute Ashwagandha Ingestion on Cognitive Function
Acute ashwagandha supplementation improves executive function, helps sustain attention, and increases short-term/working memory.
RCTRigorous JournalThe Perceived Impact of Ashwagandha on Stress, Sleep Quality, Energy, and Mental Clarity for College Students: Qualitative Analysis of a Double-Blind Randomized Control Trial.
Ashwagandha supplementation for college students improved their perceived well-being by supporting sustained energy, mental clarity, and enhanced sleep quality.
RCTEffects 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 for eight weeks effectively improves muscle strength, growth, endurance, and recovery in both male and female participants.
RCTDoes Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta‐analysis of randomized controlled trials
Ashwagandha supplementation significantly reduces anxiety and stress levels, but further high-quality studies are needed to confirm its clinical efficacy.
Meta-AnalysisImpact of Ashwagandha (Withania somnifera) supplementation on the performance of Beetal kids under stall-fed conditions
Ashwagandha supplementation improves growth performance in Beetal kids under stall-fed conditions without adverse effects on health.
RCTA 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 causing adverse events.
RCTAn investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract
Ashwagandha supplementation significantly reduces stress and anxiety in stressed adults, potentially due to its moderating effect on the hypothalamus-pituitary-adrenal axis.
RCT
Very Rigorous JournalHighly Cited