How much Ashwagandha should you take per day? First and foremost, it is known for reducing stress levels. It is a medicinal herb that helps to lower cortisol levels. Daily doses of 225 to 400mg for a month have been shown to significantly reduce cortisol levels based on a research study in 2021.

How much Ashwagandha should you take per day?

A 2021 research review study showed that taking at least 600mg of Ashwagandha for 8 weeks can reduce anxiety and improve sleep quality in people that have high stress and insomnia levels.

There was a study that showed that taking Ashwagandha can increase lean muscle mass and strength. One study showed that taking 500 mg of Ashwagandha extract along with being under a structured weight-training program led to an increase in upper and lower body strength in a 90-day period.

Ashwagandha is considered safe and healthy for most people, but the following should avoid the herb and that is:

  • Pregnant women
  • Women that are breastfeeding
  • Anybody that has an autoimmune disease.
  • If you have Type 1 diabetes or Hashimoto’s thyroiditis.

Some of the side effects to it are nausea, upset stomach, drowsiness, loose stools, etc. Ashwagandha may help with memory as there was a 2021 research study that showed that taking 60mg a day for one month improved the body’s natural immune function.

A small 2018 study showed that taking Ashwagandha can improve sperm mobility and sperm count in men.

The Bottom Line is if you need Ashwagandha for reducing stress or anxiety levels then the recommended amount based off studies is 225 to 400mg daily.

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References

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