Recommended Ashwagandha Dosage: How Much Should You Consume?

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Ashwagandha Recommended Dosage

1-2 tsp of Ashwagandha powder or 300-1200 mg of Ashwagandha extract twice daily with meals, is commonly recommended to be both safe and effective for short and long term use. Traditionally, Ashwagandha powder or churna is boiled in water to make a mild decoction or mixed with milk, buttermilk, ghee or honey. The modern way is to pop 1-2 capsules per day.

In Ayurvedic medicine, Ashwagandha occupies pride of place as a rasayana herb – a herb that improves overall vitality, longevity and offers holistic physical and mental health benefits. It is commonly prescribed as a tonic for daily use, especially for those suffering or recovering from illness.

Ashwagandha Dosage: Different Forms

Ashwagandha Root or Leaf Powder

Ayurvedic preparations often use Ashwagandha root or leaf powder (instead of a concentrated extract of the same).

One or two teaspoons of Ashwagandha powder twice daily (3-6 grams daily) is the most commonly recommended dosage, for both short and long term use. Ashwagandha should be taken with meals.

The most common traditional way of consuming Ashwagandha is to boil Ashwagandha powder or churna in water to make a mild decoction or mix it with milk, buttermilk, ghee or honey.

Ashwagandha Tea Recipe

  • Take 2 tsp of dried Ashwagandha root
  • Immerse it in approximately 3½ cups boiling water
  • Allow it to boil for 15 minutes
  • Remove the root from the liquid
  • Strain to remove any remaining plant matter in the water
  • Consume 1/4 cup twice daily

Ashwagandha and Ghee Mixture

  • Roast 2 tbsp Ashwagandha in 1/2 cup ghee
  • Add 1 tbsp date sugar
  • Store in the refrigerator
  • Add 1 tsp of the mixture to a glass of milk or water and consume

Ashwagandha Root or Leaf Extract

1 tsp of Ashwagandha root or leaf powder can be reduced to about 300 mg of concentrated extract.

Taking cue from traditional texts, most human studies on Ashwagandha have tested effects of dosage of 600 – 1200 mg of Ashwagandha root or leaf extract per day; they have found this dosage to be both safe and effective.

Ashwagandha Tincture Recipe

  • Add 1/2 cup dried, cut Ashwagandha root to a jar and pour two cups of 80 to 100 proof, non GMO vodka or rum over it.
  • Cover the jar and place it in a dark location for 2 weeks to 4 months – shake the mixture on a periodic basis.
  • When your tincture is done, carefully transfer it into amber or cobalt glass bottles with droppers for easy dispensing.
  • Add about 40-50 drops Ashwagandha tincture to 120 ml of water and drink — up to three times daily or as directed by your practitioner.

Ashwagandha Capsules

In modern times, Ashwagandha capsules seem to be the preferred form of consumption – because of ease of use and also because of standardization of the quantity and quality of Ashwagandha extract.

In capsule form, the recommended ashwagandha dosage is 1 – 2 capsules, twice daily.

Ashwagandha Side Effects

No major side effects have been reported within the recommended dosage range of 300-1200 mg Ashwagandha extract per day. However, there may be minor side effects of Ashwagandha which you need to be cautious about. High doses could worsen acidity, ulcers, skin rashes, and anxiety. Very high levels of dosage (450 – 1500 mg/kg) of pure alkaloid extract could be toxic. Pregnant women, and those with hyperthyroidism, low blood sugar, or acute liver problems must exercise caution.