Untitled Document
Studies on ashwagandha have used dosages of 250–600 mg/day of a root extract. The most common dosing protocol is 600 mg/day divided into two doses, with one taken in the morning with breakfast and the other in the evening.
Evidence suggests that 600 mg/day is superior to lower doses for improving sleep. Similarly, 600–1,000 mg/day may be more beneficial than lower doses for athletes undergoing an intensive exercise regimen. However, more research is needed to confirm the idea that doses above 600 mg/day yield greater benefits.
It is unknown if ashwagandha loses its potency with daily long-term usage, but due to its possible drug-like effects on neurotransmission, this hypothesis cannot be ruled out. It’s also unknown if taking breaks from ashwagandha or taking it every other day influences its effectiveness. *
The minimum recommended dosage for ashwagandha is 300 mg a day, while in more extreme cases, users benefit from doses up to 6,000 mg daily.
In general, it is best to take between 300 and 500 mg once or twice a day. Taking the supplement with food reduces toxicity levels.
If you’re using the whole herb or powder form of the root, you can prepare it in a tea. Steep six grams, or about two teaspoons, in three cups of boiling water for about fifteen minutes.
Strain the tea to remove any residue and drink up to twice a day. *
