Ashwagandha Dosage Guide

Ashwagandha, also known as Withania somnifera or Indian ginseng, is one of the most powerful herbs in traditional Ayurvedic medicine. Ayurvedic medicine is a traditional Indian system of medicine focused on holistic healing.

Today, it is mainly used as an adaptogen, helping with stress and anxiety. It also helps balance hormones, improve sleep, boost energy, and support overall mental and physical health. If you are looking for something that will help you stay balanced, calm, and more in control throughout your day-to-day activities, Ashwagandha can be just what you need.

How Ashwagandha Works

Ashwagandha contains special plant compounds called withanolides, which help reduce cortisol. Cortisol is a stress hormone that the body produces when you are anxious, worried, or under pressure. High cortisol levels can make you feel more tired, make it hard to sleep, cause mood swings, and even weight gain. By helping to lower cortisol, ashwagandha helps bring your body to balance.

Why not also read: When to take Ashwagandha?

Ashwagandha also helps increase or balance brain chemicals called neurotransmitters, such as Serotonin, which is responsible for mood and happiness, GABA, for calm and relaxation, and Dopamine, which regulates motivation and focus. Balancing these chemicals helps you feel calmer, more focused, less anxious, and even improves your sleep.

Alongside reducing stress and improving brain function, the minerals and compounds in ashwagandha provide numerous other benefits. It can help balance hormones, such as estrogen and progesterone in women and testosterone in men, naturally, and boost your immunity.

Dosage Recommendations and General Guidelines

Ashwagandha supplements are available in various forms, including capsules, powders, and gummies. We also have tea blends that contain ashwagandha. Whatever you choose depends on your convenience and preferences.

The form in which you consume your ashwagandha will determine the dosage. Other factors to consider include your personal needs and conditions, as well as the concentration of ashwagandha in the supplement.

For general use, such as daily wellness support, managing stress, and improving sleep, focus, and mood, a range between 120mg and 600 mg might be recommended per day. If you are just getting started or simply want something gentle, 125 mg to 300 mg per day might be perfect for you. However, for stress, sleep and mental wellness, up to 600 mg per day can be used.

High doses, 600 mg to 1,000 mg per day (up to 1,500 mg max), can be recommended for athletes or people looking for stronger results, like improving testosterone, fertility, or muscle strength. Make sure to talk to your healthcare provider first before taking such high doses of ashwagandha.

Does Dosage Really Matter?

Being a natural product, it might not look necessary to follow the dosage and guidelines. However, even so, ashwagandha is just like any other supplement and must be taken with proper instructions for maximum results.

Taking more doesn't guarantee better results. On the contrary, it might even lead to unwanted side effects. Similarly, if you take less, you may not achieve the results you are looking for. Taking just the right amount is the key to achieving your goals with the supplement.

Therefore, the answer is yes, dosage really matters. Make sure you are buying your Ashwagandha from a reputable supplier who can guide you through and offer professional advice for the best results.

Dosage Tips for Different Forms of Ashwagandha

Pills, such as capsules and tablets, and gummies are probably some of the easiest and most popular ways to consume ashwagandha. What makes them so easy is that they come premeasured in each pill or gummy, so you don't have to go through the preparation, and you know exactly how much ashwagandha is in each one. You can take these with a glass of water, juice, or any of your favourite drinks. Just pop one or two, as recommended on the label, and be on your way.

Ashwagandha powder is also a popular choice. However, this doesn't come premeasured like pills and gummies. You will have to measure it yourself. But it does come with clear instructions on how much to use per day. For example, you may need a half or one teaspoon, which is about 3 to 5 grams, a day. Just mix it well in warm milk, tea, or even water, and drink.

If you can't swallow pills or don't want to go through the hustle of preparing ashwagandha powder, you can go for liquid extract or tincture. One advantage of this over the other forms is that it is fast absorbing, which means it gets into your bloodstream faster and more efficiently, providing even better results. Just follow the dosage instructions on the bottle, usually a few drops daily.

Lastly, if you love tea, you will love the different ashwagandha tea blends. These contain a certain amount of ashwagandha alongside other teas or herbals, enhancing the benefits even further. They are often for relaxation and are easy to prepare.

How Long Does Ashwagandha Take to Work?

How long you start feeling the effects of ashwagandha depends on your individual factors. Some people start seeing early changes early on, within just 2 to 4 weeks of consistent use. Others take longer.

What you are using them for will also determine how quickly you start feeling the effects. For example, if you are using Ashwagandha for changes in stress, sleep, or energy, it might take about 2 to 4 weeks of regular use to notice clear improvements. For things like hormone balance or fertility, it may take 8 to 12 weeks for full results.

Patience and consistency are key. Just take your ashwagandha regularly as directed, and over time, you will enjoy the benefits.

When to Take Ashwagandha?

You can take ashwagandha at any time of the day. However, to make it easy to remain consistent, you might want to take it in the morning alongside your other supplements. This way, you wouldn't forget.

Some people like to take it in the evening before bed, and that’s okay too. Taking it with food might be the best approach, as it can help with absorption and prevent common side effects, such as an upset stomach, especially if you are just starting out.

Ashwagandha does not work overnight. With consistent use, it gradually builds up in your body, offering various health benefits. So the most important thing is to ensure you don't skip it. Take it whenever you want, but take it every day (unless otherwise advised by a professional). 

Does Taking Too Much Ashwagandha Have Side Effects?

Just like any other supplements, taking more than the recommended amount, whether it is more capsules, more tablets, or a lot of ashwagandha tea, may lead to some side effects. Too much can cause an upset stomach, diarrhoea, too much sleepiness, dizziness, headache, and nausea. Always read the label carefully and only take the recommended amount every day.

Should You Talk to a Doctor Before Taking Ashwagandha?

If you are in perfect health and just want to take ashwagandha for the general health and wellness benefits, you don't necessarily have to consult a doctor. Buy your product from a trusted and reputable source with a clear label and correct dosage recommendation. If you are in doubt, you can always talk to your supplier.

However, if you have a health condition, especially autoimmune diseases like lupus or rheumatoid arthritis, don't take ashwagandha or any other supplement without talking to a healthcare specialist first. If you are on any medication, such as for thyroid, diabetes, blood pressure, or mood, consult your doctor too.

Similarly, nursing or pregnant mothers should get the go-ahead to use ashwagandha from their doctors. The same goes for people who intend to use very high doses for specific reasons, such as athletes for sports, or those looking for fertility solutions.

Lastly, if you have allergies or experience an allergic reaction after use, stop immediately and seek professional help.

Maximising the Benefits of Ashwagandha

Don’t skip days - Skipping a day here and there is not a big deal, but if it becomes a habit and you start skipping more doses, you won’t get any results.

Use a high-quality supplement - Get your supplements from a trusted supplier. Make sure the product is third-party tested for safety and effectiveness. Low-quality powders or capsules may not give you the full benefit, and may even cause side effects.

Pair it with healthy lifestyle habits - Ashwagandha works even better when you take care of your overall health. Get enough sleep, reduce alcohol consumption, reduce caffeine, eat balanced meals, drink enough water, and exercise regularly.

Conclusion

Ashwagandha is one of the most beneficial herbs available. It is natural, gentle, and backed by both tradition and science, offering numerous health benefits with minimal to no side effects. This makes it a good choice for everyone.

However, like other supplements, it is important to stick to the correct dosage. Like anything good, it works best when taken in the right amount. Start small, stay consistent, and be patient. Give your body time to adjust, and sooner or later, you will start enjoying the benefits of your patience and consistency.