Ashwagandha is an Ayurvedic herb sold for stress and sleep. Extracts differ a lot, so doses only compare within the same type of extract.
Calculator Official intake Study doses Best form Safety Sources
Herbal products have no official daily intake. Only study doses are shown.
These are doses tested in research, not personal advice. Some exceed the upper limit because they were short courses or given under medical care.
600 mg a day
64 stressed adults took 300 mg of a root extract (KSM-66) twice a day for 60 days. Stress scores and cortisol fell more than with placebo. Small, single-centre trial using one branded extract.
600 mg a day
Meta-analysis of 5 trials: ashwagandha extract had a small but significant effect on sleep, larger at 600 mg a day or more and after 8 weeks or more. All trials were from India and safety data beyond a few months are limited.
Best form
Root extract (mg)
Why: Choose a standardised root extract (for example KSM-66) at the dose used in trials. Extracts differ, so results from one do not transfer to another.
Alternatives: Leaf extracts and raw powders have less research behind them.
Not found in normal food.
May interact with thyroid hormone, sedatives, blood sugar and blood pressure medicines, and immunosuppressants. Avoid in pregnancy.
Rare cases of liver injury have been reported. Some EU countries restrict or ban ashwagandha in supplements: check your local rules.
Pregnant, breastfeeding, on medication, or managing a health condition? Check with a doctor or pharmacist before starting a supplement.
Values checked: November 12, 2026.
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