Ashwagandha is an herb that has been used in Ayurvedic medicine for thousands of years. The root and berry of the ashwagandha plant contain active compounds like withanolides and alkaloids that are responsible for its potent medicinal properties. Ashwagandha is commonly used to reduce stress and anxiety, boost immune function, enhance memory and cognition, and regulate hormones. Supplementing with ashwagandha has become increasingly popular in Western cultures due to the myriad health benefits attributed to this adaptogenic herb. But is it safe to take high doses like 1000mg per day? Let’s take a look at what the research says.
What is Ashwagandha?
Ashwagandha (Withania somnifera) is a small woody shrub belonging to the Solanaceae or nightshade family. It is native to India, northern Africa, and the Middle East. The name ashwagandha comes from the Sanskrit language and means “smell of horse” indicating that the herb imparts the vigor and strength of a stallion. For over 3,000 years, ashwagandha has been a pillar of Ayurvedic medicine used to boost vitality, energy, endurance, and prevent disease. The root and orange-red fruit of the ashwagandha plant are most commonly used for their medicinal value. Ashwagandha contains a wide array of beneficial compounds including alkaloids, steroidal lactones, saponins, and withanolides that are responsible for its potent effects on the body and brain. Now modern science is confirming many of ashwagandha’s traditional uses through human research studies.
Ashwagandha Supplement Dosages
Ashwagandha supplements are available in various forms including powders, liquid extracts, and capsules containing the root or leaf. Ashwagandha powders or bulk root can be taken in doses from 1-2 grams per day. Ashwagandha liquid extracts are more concentrated forms where a dosage of 1-2 mL per day is typical. Ashwagandha capsules range in dosage from 50mg to 1000mg per capsule depending on the concentration and whether they contain a standardized extract. With capsules containing concentrated root or leaf extracts, the dosage is substantially lower compared to the bulk powder form. For ashwagandha extracts standardized to a specific percentage of withanolides (the active compounds), doses range from 50-500mg once or twice daily.
Typical Ashwagandha Dosage Recommendations
– Powdered root: 1-2 grams per day
– Crude root extract: 3-6 grams per day
– Liquid extract: 1-2 mL per day
– Standardized root extract (5% withanolides): 250-500 mg per day
So a dosage of 1000mg per day would be considered very high if using a standardized ashwagandha extract, but is within the normal range for plain ashwagandha root powder.
Is 1000mg Ashwagandha Safe?
For most healthy adults, supplementing with 1000mg of ashwagandha root powder per day is considered safe and well-tolerated. However, those with underlying medical conditions or taking medication should consult their doctor before taking high doses of ashwagandha.
There are a few things to keep in mind with high dosage ashwagandha supplementation:
Potential Side Effects
Some people may experience mild side effects like headache, sleepiness, diarrhea, and upset stomach when taking ashwagandha, especially at higher dosages. High doses could also exacerbate medical conditions like low blood pressure, thyroid disorders, and autoimmune diseases in predisposed individuals.
Drug Interactions
Ashwagandha may interact with anti-anxiety medications, sedatives, blood pressure medications, and thyroid hormones when taken in doses over 500mg per day so caution is advised.
Pregnancy and Breastfeeding Safety
While ashwagandha is likely safe in food amounts, medicinal doses over 300mg per day are not recommended for pregnant or breastfeeding women due to lack of safety research.
| Ashwagandha Dosage | Potential Safety Issues |
|---|---|
| Less than 300mg extract | Considered safe for most people |
| 300-500mg extract | May cause mild side effects in some individuals |
| 500-1000mg extract | Increased risk of side effects and interactions |
| Over 1000mg extract | Use with caution, high risk of side effects |
Ashwagandha Dosage Based on Condition
Clinical studies researching ashwagandha for specific health conditions have used varying dosage protocols based on the extract type:
Anxiety
Doses of 300-600mg standardized to at least 5% withanolides has been effective for reducing anxiety and stress when taken for 60 days.
Memory and Cognition
For improving memory, reaction time, and cognitive function, clinical studies have used 300-500mg extracts daily for 2-3 months.
Depression
Standardized ashwagandha extracts at doses of 300-500mg per day have shown antidepressant effects comparable to common SSRI medications over a period of 6-8 weeks.
Insomnia
Doses of 300-500mg taken in the morning along with relaxing yoga have improved sleep quality in those with chronic insomnia.
Male Fertility
In men with low sperm count and motility, ashwagandha doses of 300-600mg daily over 3-6 months have significantly improved markers of fertility.
Menopausal Symptoms
For women going through menopause, 300mg twice daily over 8 weeks reduced symptoms like hot flashes, anxiety, and mood swings.
Muscle Growth
For improving body composition and muscle strength when resistance training, typical ashwagandha doses are 300-500mg per day for 8-12 weeks.
Joint Health
Relieving pain and improving mobility in rheumatoid arthritis and osteoarthritis often requires higher ashwagandha dosage in the range of 1000-2000mg in divided doses throughout the day.
So in summary, for general preventive health, doses up to 500mg seem appropriate and well-tolerated by most people. But certain conditions like arthritis may call for larger doses under medical supervision. Always start low with ashwagandha supplementation and work your way up slowly while monitoring for side effects.
Ashwagandha Dosage Considerations
There are a few important factors to consider when determining your optimal ashwagandha dosage:
Your Reason for Taking It
If you are using ashwagandha for general wellness benefits, smaller doses from 50-300mg taken once or twice per day are adequate. But for targeting specific health conditions or performance enhancement, larger doses may be required in the 500-1000mg range.
Your Sensitivities
People who find they are very sensitive to medications and supplements should start on the low end of the dosing spectrum and slowly increase over several weeks while assessing tolerance. Highly sensitive individuals may do best with 50-200mg per day.
Extract Potency
Ashwagandha powders and crude root extracts require dosages on the higher end of the range, while standardized extracts with a high concentration of active withanolides are effective in much smaller doses of 250-500mg daily.
Your Age and Health Status
Younger healthy adults may tolerate doses on the higher side, while seniors and those with medical conditions should adhere to the lower dosage recommendations. Maximum ashwagandha doses are not well established in children so it’s best to avoid use under 18.
Potential Benefits of High-Dose Ashwagandha (1000mg)
Some of the advantages that may come with supplementing with larger doses of ashwagandha in the 1000mg range include:
Reduced Stress and Anxiety
High-dose ashwagandha has been shown to be very effective for anxiety relief comparable to common medications but without severe side effects. The calming effect may be more pronounced at doses over 500mg per day.
Lower Inflammation
The anti-inflammatory effects of ashwagandha may be bolstered by larger doses that help reduce inflammatory markers like C-reactive protein for conditions like arthritis, joint pain, and autoimmune disorders.
Improved Memory and Focus
Some studies indicate that higher ashwagandha dosages may enhance visual-spatial memory, cognitive function, and concentration to a greater extent than lower doses.
Better Sleep Quality
High-dose ashwagandha taken earlier in the day may help significantly decrease sleep latency and increase total sleep time due to its relaxing and anti-anxiety effects.
Increased Muscle Growth
Doses over 500mg combined with strength training may lead to slightly greater increases in muscle mass and strength compared to lower doses, but more research is still needed.
Elevated Exercise Capacity
There is some evidence that larger doses can reduce exercise-induced muscle damage and increase endurance, VO2 max, and cardiorespiratory fitness to a greater degree, benefiting athletes and active individuals.
So while not always necessary, utilizing higher ashwagandha dosages comes with certain advantages for hardcore biohackers and those seeking targeted therapeutic benefits. Just be sure to monitor your personal tolerance.
Ashwagandha Supplements Worth Considering
When searching for a quality ashwagandha supplement, opt for brands that source organic ashwagandha root and leaf that is sustainably grown and extracted without harsh solvents. Here are some high-potency ashwagandha supplements worth considering:
Mind Nutrition Ashwagandha Capsules
– 1000mg KSM-66 ashwagandha extract per capsule
– Standardized to 5% withanolide content
– 60 capsules per bottle
Nuzena Ashwagandha + Black Pepper Capsules
– 500mg ashwagandha extract + 3mg black pepper fruit extract per capsule
– Standardized to 10% withanolides
– 90 veggie capsules per bottle
Pure Mountain Botanicals Ashwagandha Liquid Extract
– 1000mg ashwagandha root extract per serving (0.7mL)
– Standardized to 12% withanolides
– Formulated with organic black pepper for enhanced absorption
– 1oz liquid extract bottle
Planetary Herbals Full Spectrum Ashwagandha Tablets
– 620mg ashwagandha root powder per tablet
– Contains entire beneficial root extract
– 120 tablets per bottle
Gaia Herbs Ashwagandha Root Liquid Phyto-Capsules
– 500mg ashwagandha root extract per liquid capsule
– Standardized to 5% withanolides
– 60 liquid capsules per bottle
So whether you opt for capsules, tablets, or liquid extracts, there are high-quality ashwagandha supplements available in 1000mg potencies. Just be sure to keep your personal dosage tolerance and needs in mind. And consult your doctor if you have any medical conditions or take medications.
The Bottom Line
For most people, ashwagandha dosages up to 1000mg per day in divided doses are considered safe and well-tolerated when using plain root powders or crude extracts. This upper limit provides the full therapeutic effects for conditions like anxiety, poor sleep, low immunity, low energy, and sexual health concerns. However, with concentrated standardized extracts, a dosage of 500-600mg daily is adequate for general supplementation purposes without pushing the limits. If taking ashwagandha for a specific health condition under medical guidance, dosages may reach the 1000-2000mg range but should be monitored closely. When it comes to ashwagandha, more is not always better if it leads to side effects or safety issues. Start low with around 300mg and give your body time to acclimate to higher doses if desired. The key is finding the optimal dosage that provides maximum benefits with minimal risks.
