Ashwagandha Supplementation

Typical doses range from 300-600mg of standardized extract daily, usually divided into two doses. Look for products standardized to contain at least 5% withanolides. Start with a lower dose and increase gradually if needed. Higher doses (up to 1000mg) may be used for specific conditions under guidance.

Many people take ashwagandha in the evening due to its calming properties, which can support better sleep. Others prefer taking it in the morning to help manage daytime stress. You can also split the dose, taking half in the morning and half in the evening.

Some people notice improved sleep and reduced anxiety within a few days, while other benefits like reduced cortisol levels and improved athletic performance may take 2-4 weeks of consistent use. Ashwagandha is generally considered a long-term supplement rather than an immediate solution.

Yes, ashwagandha has been shown to improve sleep quality and duration in several studies. It appears to work by reducing cortisol levels and promoting relaxation. Taking it 30-60 minutes before bedtime may be most effective for sleep support.