Ashwagandha Dosage: How Much Should You Take Per Day?

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Nutrition

Evidence BasedAshwagandha Dosage for Different Effects

Medically reviewed by Kerry Boyle D.Ac., M.S., L.Ac., Dipl. Ac., CYT — Written by Alina Petre, MS, RD (NL) and Anisha Mansuri — Updated on February 14, 2025

Stress & anxiety
Fertility
Muscles
Immunity
Memory
Safety
Side effects
Bottom line

The recommended dosage for ashwagandha can vary depending on your needs, but most research suggests that taking 250–500 milligrams (mg) per day for at least one month may be beneficial.

Ashwagandha, also known by its botanical name Withania somnifera, is a small woody plant with yellow flowers native to India and North Africa.

It’s classified as an adaptogen, as it’s believed to help your body manage stress better. The plant — particularly its root — has been used for over 3,000 years as a natural Ayurvedic remedy against various ailments.

Modern science also links it to health benefits, such as reduced stress and anxiety and improved blood sugar levels, mood, and memory.

Read on to learn about the optimal dosages needed to reap different health benefits.

To reduce stress and anxiety

Ashwagandha is best known for its stress-lowering effects.

The medicinal herb appears to help lower levels of cortisol, a hormone produced by your adrenal glands in response to stress.

More specifically, daily doses of 225–400 mg for a month have been shown to significantly lower cortisol levels.

A 2021 review reported that taking at least 600 mg of ashwagandha per day for eight weeks could reduce anxiety and improve sleep quality in people with stress or insomnia.

To boost fertility

Ashwagandha may help boost fertility and promote reproductive health, especially in males.

A 2018 review found that ashwagandha may improve fertility in males by increasing sperm motility and count.

In a small 2022 study, adult males with low sexual desire were given 300 mg of ashwagandha root extract twice a day over an eight-week period. The results showed that it led to a significant increase in serum testosterone levels and sexual well‐being.

To enhance muscle growth and strength

Supplementing with ashwagandha may also increase muscle mass and strength.

In one study, taking 500 mg of ashwagandha extract led to a significant increase in upper and lower body strength when paired with resistance training over a 12-week period.

To lower inflammation and protect against infection

Ashwagandha may also help lower inflammation and boost your immunity.

A 2021 study found that taking 60 mg of ashwagandha extract per day for one month improved the body’s natural and adaptive immune function, which could help protect against infection.

To boost memory

Ashwagandha is traditionally used in Ayurveda to help boost memory, and some scientific studies support this practice.

In a 2021 study, taking 300 mg of ashwagandha root extract daily led to significant improvements in memory and focus after 90 days in adults with high stress levels.

That being said, human research in this area is limited and more is needed before strong conclusions can be drawn.

Safety

Ashwagandha is considered safe for most people. However, healthcare professionals recommend avoiding the herb if you:

are pregnant
are breastfeeding or chestfeeding
have an autoimmune disease, such as lupus
have rheumatoid arthritis
have type 1 diabetes, and Hashimoto’s thyroiditis — may need to avoid it.

Ashwagandha may also interact with certain medications. Therefore, people taking other medications should consult with a doctor before supplementing with ashwagandha.

Keep in mind that most of the studies on ashwagandha were small and of low quality. For this reason, the information on the effectiveness and safety of dosages may be inaccurate. More research is needed.

Side effects

While ashwagandha is generally considered to be safe, it can lead to some side effects, such as:

stomach upset
loose stools
nausea
drowsiness

Although rare, more severe side effects have been reported, including liver damage. If you notice signs of liver damage, such as jaundice, it’s important to seek immediate medical support. This can help lower the risk of permanent damage to the liver.

The bottom line

Ashwagandha is a medicinal herb that may offer several health benefits, such as improved:

inflammation
mood
memory
stress, and anxiety
muscle strength
fertility

Dosages vary depending on your needs, but studies report that 250–500 mg per day for at least one month may be effective.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Ashwagandha: Is it helpful for stress, anxiety, or sleep? (2024).https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
Chauhan S, et al. (2022). Effect of standardized root extract of ashwagandha (Withania somnifera) on well‐being and sexual performance in adult males: A randomized controlled trial.https://pmc.ncbi.nlm.nih.gov/articles/PMC9297375/
Cheah KL, et al. (2021). Effect of ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis.https://pmc.ncbi.nlm.nih.gov/articles/PMC8462692/
Gopukumar K, et al. (2021). Efficacy and safety of ashwagandha root extract on cognitive functions in healthy, stressed adults: A randomized, double-blind, placebo-controlled study.https://pmc.ncbi.nlm.nih.gov/articles/PMC8632422/
Mukherjee PK, et al. (2020). Withania somnifera (L.) Dunal - Modern perspectives of an ancient Rasayana from Ayurveda.https://pubmed.ncbi.nlm.nih.gov/32783987/
Nasimi Doost Azgomi R, et al. (2018). Effects of Withania somnifera on reproductive system: A systematic review of the available evidence.https://pmc.ncbi.nlm.nih.gov/articles/PMC5833251/
Remenapp A, et al. (2022). Efficacy of Withania somnifera supplementation on adult's cognition and mood.https://pubmed.ncbi.nlm.nih.gov/34838432/
Tharakan A, et al. (2021). Immunomodulatory effect of Withania somnifera (ashwagandha) extract—a randomized, double-blind, placebo controlled trial with an open label extension on healthy participants.https://www.mdpi.com/2077-0383/10/16/3644
Ziegenfuss TN, et al. (2018). Effects of an aqueous extract of Withania somnifera on strength training adaptations and recovery: The star trial.https://pmc.ncbi.nlm.nih.gov/articles/PMC6266766/

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Medically reviewed by Kerry Boyle D.Ac., M.S., L.Ac., Dipl. Ac., CYT — Written by Alina Petre, MS, RD (NL) and Anisha Mansuri — Updated on February 14, 2025

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To boost memory

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