Ashwagandha dosage guide: how much to take in 2026

Ashwagandha works only at the right dose in the right form. This guide covers the effective range, timing, best forms, and interactions to know.

US RDA

N/A (herbal supplement)

Effective dose

300 to 600 mg daily of KSM-66 or Sensoril standardized extract

Upper limit

Doses up to 1,200 mg daily used in trials without significant adverse effects

Timing

Morning or split AM/PM. Evening if for sleep support.

With food

Optional

Bioavailability

Standardized extracts (KSM-66, Sensoril) most reliable

Best forms to buy

KSM-66 extract

Most researched, whole-root water extract

Sensoril

High withanolide content, more calming

Raw powder

Less standardized, harder to dose

Signs of deficiency

· Not applicable

Drug interactions

· Sedatives
· Thyroid medications (may increase T4)
· Immunosuppressants

Toxicity

Well tolerated. Rare digestive upset. Avoid in pregnancy, hyperthyroidism, and autoimmune conditions.

FAQ

Common questions

How much Ashwagandha should I take?

300 to 600 mg daily of KSM-66 or Sensoril standardized extract

When should I take Ashwagandha?

Morning or split AM/PM. Evening if for sleep support.

Can I take too much Ashwagandha?

Well tolerated. Rare digestive upset. Avoid in pregnancy, hyperthyroidism, and autoimmune conditions.

This article is for informational purposes only and does not constitute medical advice. Consult a licensed healthcare provider before starting new treatments, supplements, or procedures. Links to products may be affiliate links. Smart Milky may earn a commission at no additional cost to you.