Ashwagandha Dosage: How Much Should You Take?

Ashwagandha dosage: How much should you take? A recommended healthy dosage based off research studies is 250 to 500 milligrams per day for at least one month.

Reducing Anxiety and Stress

One of the main health benefits of Ashwagandha is its ability to reduce anxiety and stress. Research studies have shown that this medicinal herb can lower cortisol levels. Studies have shown that daily doses of 225mg to 600 mg for 1 to 2 months have shown significantly to lower cortisol levels.

Ashwagandha dosage: How much should you take? iStock-photo credit: spline_x

Lowering Blood Sugar Levels

Studies have shown that Ashwagandha can lower blood sugar levels in people that have diabetes and don’t have diabetes. There was a 2013 study in 25 people where Ashwagandha reduced fasting blood sugar levels three times more than a placebo after 4 weeks.

Increasing Sperm Count

In smaller studies Ashwagandha showed that if you take it can boost your sperm count in as little as 3 months. A study done in 2010 in about 75 males who were infertile took 5 grams of Ashwagandha and increased their daily sperm count.

Increasing Muscle and Strength

Ashwagandha can increase lean muscle mass and strength based on numerous studies. There was a 2015 study in males that taking 600 mg of Ashwagandha for two months led to an increase in lean muscle mass and strength one to two times more.

Lower Inflammation

Studies show that Ashwagandha can lower inflammation and reduce the risk of infection while increasing your immunity infection.

The Bottom Line is the recommended amount of Ashwagandha you should take is about 200 to 250 mg per day for about 30 days. Some of the health benefits of it is lowering cortisol levels, lowering of blood sugar levels, and increasing fertility levels in men.

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References

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