How much ashwagandha should you take a day?

Electric Tiger's ashwagandha capsules provide 650 mg of organic root powder each; label directions are one capsule twice a day, so 1,300 mg of root powder and 10 mg of black pepper daily. Trials of ashwagandha have tested doses from 225 mg/day of a concentrated extract to 6 g/day of root powder — those numbers aren't interchangeable, and none has tested our exact dose and form in general healthy adults.

What our label provides

Electric Tiger Ashwagandha — dose at label directions

Amount	Schedule	Bottle
650 mg root powder + 5 mg black pepper	1 capsule	Per serving
1,300 mg root powder + 10 mg black pepper	2 capsules, once in the morning and once later in the day	Per day
39,000 mg root powder + 300 mg black pepper	60 capsules total	30 days at label directions

Why trial doses can't be compared milligram for milligram

The dose numbers in ashwagandha research only mean something once you know the form. A 2012 open-label tolerability study raised healthy adults through 750, then 1,000, then 1,250 mg/day over 30 days — the closest raw milligram figure in the research to our 1,300 mg/day. But that study used an 8:1 concentrated aqueous extract, not root powder; a milligram of an 8:1 extract carries roughly eight times the concentration of the same milligram of whole root powder. It's also worth noting that study had no placebo group, and one of the 18 participants was withdrawn at the lowest dose for increased appetite, libido and hallucinogenic effects with vertigo.

The trials that used root powder — the form we sell — used considerably more of it. A 2020 study gave 6 g/day of root powder (4.6x our daily amount) to elderly men with diagnosed insomnia, not general healthy adults. Two other studies gave 5 g/day (3.8x our amount) to men with diagnosed infertility, not general healthy adults either. All three measured within-group change with no placebo arm. Put plainly: no human trial has tested whole root powder at anything close to 1,300 mg/day in a general healthy population, for any outcome. That gap is covered in full, area by area, on ashwagandha benefits: what the research does and doesn't show.

How much is too much?

There's no established upper limit for ashwagandha root powder backed by a dedicated safety trial. What does exist is a documented case: a 36-year-old man taking 450 mg capsules three times a day — 1,350 mg/day, almost exactly our label's daily dose — for 6 months developed liver injury that a formal causality assessment scored "probable," and that resolved after he stopped. A second case in the same report, and other published cases elsewhere, describe the same pattern; one required a liver transplant. That doesn't mean our product causes liver injury — case reports can't establish how often something happens across a population — but it means "our dose is too low to worry about" isn't a claim this evidence supports. Stop and see a doctor for jaundice, unusually dark urine, itching, or pain under the right ribs, and don't take more than label directions without a doctor's advice.

Questions people ask

How much ashwagandha per day?

Our label directs 1,300 mg of root powder a day (two 650 mg capsules). That's the number our product is measured against throughout this page; other brands using an extract instead of root powder will show very different milligram numbers for reasons that have nothing to do with strength — see types of ashwagandha compared.

How much ashwagandha is too much?

No number has been established as a hard ceiling. The most relevant safety signal is the liver injury case above, reported at close to our daily dose — a reason to stick to label directions rather than to add more, and to talk to a doctor before increasing it.

Can you overdose on ashwagandha?

No dedicated overdose threshold has been established in humans. If you've taken substantially more than directed and feel unwell — nausea, vomiting, unusual drowsiness, or any sign of the liver symptoms above — seek medical care rather than waiting it out.

Is 3,000 mg of ashwagandha a day safe?

No trial in the research above tested 3 g/day of root powder for extended safety in general healthy adults — that's more than double our label's daily amount and outside what the current evidence covers. Talk to a doctor before taking that much.

How much ashwagandha per day for females, or for males?

Label directions don't differ by sex, and we found no dedicated trial establishing a separate dose for women versus men.

How many mg of ashwagandha should I take daily?

Following label directions means 1,300 mg of root powder a day, in two 650 mg doses. See how to choose a good ashwagandha for how to read a dose on a label that uses an extract instead.