Ashwagandha Dosage: How Much Should You Take Daily?
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Ashwagandha Recommended Dosage
The recommended dose of ashwagandha root or leaf powder for both short- and long-term use is 1–2 tsps twice daily, boiled in water or mixed with milk, buttermilk, ghee, or honey. You can also have ashwagandha root or leaf extract at a dose of 600–1200 mg. The more convenient modern way is to have 1–2 capsules twice a day. There are no major side effects, but it's best avoided by pregnant women.
In Ayurvedic medicine, ashwagandha occupies pride of place as a rasayana herb – a herb that improves overall vitality and 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. So, we naturally come to the question: how much ashwagandha is safe to use? The dosage depends on the types of ashwagandha products available. You can find ashwagandha from reliable Ayurvedic practitioners in 3 forms: ashwagandha root or leaf powder, root or leaf extract, and capsules.
1. Ashwagandha Root Or Leaf Powder
Ayurvedic preparations often use ashwagandha root or leaf powder instead of a concentrated extract of the same. The most commonly recommended dosage, for both short- and long-term use is 1–2 tsps ashwagandha powder twice daily, which is about 3–6 g in total. 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 to mix it with milk, buttermilk, ghee, or honey.
Ashwagandha Tea Recipe
- Take 2 tsps dried ashwagandha root powder
- Immerse it in approximately 3½ cups boiling water
- Allow it to boil for 15 minutes
- Strain to remove any remaining plant matter in the water
- Consume 1/4 cup twice daily
Ashwagandha And Ghee Mixture
- Roast 2 tbsps 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
2. Ashwagandha Root Or Leaf Extract
You can reduce 1 tsp of ashwagandha root or leaf powder 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.
- Pour 2 cups of 80 to 100 proof non GMO vodka or rum over it.
- Cover the jar and place it in a dark place 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 water and drink — up to 3 times daily or as directed by your Ayurvedic practitioner.
3. 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, you may need to look out for minor side effects of ashwagandha. High doses could worsen acidity, ulcers, skin rashes, and anxiety. Very high doses of 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.
Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.