What is the Best Ashwagandha Dosage?
People have been using ashwagandha for thousands of years as part of Ayurvedic medicine. But why do people take it and what’s the best ashwagandha dosage?
It turns out that ashwagandha has a number of uses and a number of forms.
Since the options available can be confusing, I wanted to put together a guide that would help you figure out how much ashwagandha to take, when to take it and why.
Ashwagandha Powder Dosage vs. Ashwagandha Extract Dosage
You’ll usually find two forms of ashwagandha available. It’s either available in whole herb form, such as a ground up powder, or in extract form, such as in capsules. The extracts are a more concentrated form of the herb, so you won’t need to take nearly as much as you would in another form.
The traditional way to prepare ashwagandha is by steeping two teaspoons (about six grams) of the root’s powder in three cups of boiling water. Let the powder steep for about 15 minutes then strain to remove any solids. Drink 1/4 cup of the tea twice a day.
Another way to prepare ashwagandha is to stir two teaspoons of it into 1/2 cup of ghee, or clarified butter. You can add a bit of date sugar to the butter mixture to sweeten it.
To take the ashwagandha, stir 1 teaspoon of the butter mixture into a glass of warm milk and drink.
Taking capsules that contain ashwagandha extract is often the easiest way to get the benefits from the herb. If you are going to take supplements, 300 mg per day is usually the minimum recommended dosage. Depending on why you are taking it, up to 6,000 mg per day might be the optimum dose for you.
Ashwagandha Dosage for Anxiety
One of the main uses for ashwagandha is to ease stress and anxiety. Since it’s an adaptogen, it helps the body learn to cope with the stresses of daily life. When used to help ease stress and anxiety, the recommended ashwagandha dosage is at least 300 mg, one or two times a day.
Several studies have examined what happens when people take ashwagandha versus a placebo. A study from 2012 involved 64 people who had chronic stress. Half of the group took one capsule that contained 300 mg of high-concentration full-spectrum extract ashwagandha root twice daily. The other half took a placebo.
After 60 days, the people in the group that took the 300 mg of ashwagandha twice a day had considerable improvement in their stress levels.
Most notably, the people taking ashwagandha had a considerable drop in their cortisol levels. As you might know, cortisol is the hormone responsible for making you stressed out.
According to Dr. Josh Axe, ashwagandha’s effects on the thyroid and adrenals positively affects our stress levels. He also notes its ability to reduce anxiety and depression.