How Much Ashwagandha Per Day?

How much Ashwagandha per day? Most research studies suggest taking about 250 to 500 milligrams per day for about 30 days to start seeing beneficial results. It is actually classified as an adaptogen, and it is believed to help your body manage stress better.

Lowering Stress Levels

Studies have shown if you take daily doses of 225 to 600 mg for 1 to 2 months it will significantly lower cortisol levels. One review research study showed that taking 600 mg of ashwagandha per day for two months can reduce anxiety and improve sleep quality in people that have stress or insomnia.

How much Ashwagandha per day? iStock- photo credit: ravigora123

Boosting Fertility

Studies have shown that taking Ashwagandha can help improve fertility. In 2010 there was a study in 75 males that had infertility issues. That group in that study took 5 grams of Ashwagandha daily and it increased their sperm count over a 90-day period. Another study showed in men that Ashwagandha improved the quality of their sperm. At the end of the study 14% of their partners became pregnant.

Increasing Muscle And Strength

Ashwagandha has been popular in the fitness industry when it comes to increasing lean muscle mass and strength. There was a 2015 research study where the group took 600 mg of Ashwagandha per day for 8 weeks. The result led to a 1.5 to 1.7 increase in muscle strength and 1.6 to 2.3 increase in lean muscle mass. And this increase was compared to the placebo group.

Decreasing Inflammation

Research studies have shown that it can help lower inflammation. An older study showed that 12 milliliters per day of Ashwagandha root extract per day can increase the level of immune cells. Another study showed that taking 60 mg of Ashwagandha extract per day for 30 days improved the body’s natural immune system.

Is It Safe?

Ashwagandha is safe for most healthy people but there are certain groups that should avoid it. Those groups are pregnant women, women that are breastfeeding and people that have autoimmune diseases such as lupus, arthritis, type 1 diabetes, thyroiditis, etc.

The Bottom Line is the amount of Ashwagandha you should take per day is 250 to 500 milligrams based off numerous studies for the highest effectiveness.

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References

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