Quick answer: most human studies use 250–600 mg a day of standardised root extract, often split into two doses, for 8–12 weeks. Capsules can be taken with water or warm milk; both work, so choose what suits your stomach and routine. Follow the dose on your pack, take a break after a few months, and avoid it if you are pregnant or breastfeeding.
Extract vs root powder: why doses differ
Ashwagandha is sold in two main forms, so the numbers can look confusing:
| Form | What it is | Common daily amount |
|---|---|---|
| Standardised root extract | Concentrated, with a stated % withanolides | 250–600 mg in studies; some products use up to about 1,000 mg |
| Root powder (churna) | Dried, ground root | Usually a few grams, as per traditional use |
Always read the mg per serving and the withanolide percentage rather than comparing pack sizes. New to the herb? Start with what ashwagandha is and how it works.
With milk or with water?
- Water: simple, no extra calories, and fine for capsules at any time of day.
- Warm milk: the traditional Ayurvedic way, often taken at night. Some people find it gentler on the stomach. It adds about 150 kcal per 250 ml of toned milk, so count it if you are watching calories (see 250 ml milk calories).
- With or without food: if you feel any stomach upset, take it after a meal.
Morning or night? We cover timing separately in best time to take ashwagandha.
How to start
- Begin with one capsule a day for the first week to check how you feel.
- Move to the label dose if you have no stomach upset or drowsiness.
- Take it at the same times each day. Studies look at weeks of regular use, not single doses.
- Do not take more than the label dose to "speed up" results.
How long should you take it?
Most studies run for 8 to 12 weeks. Long-term safety beyond a few months is less studied, so many people take a break of a few weeks after 2–3 months. If you plan to use it longer, speak to a doctor.
Side effects
- Common and mild: stomach upset, loose stools, nausea, drowsiness.
- Rare but serious: liver problems have been reported in a small number of people. Stop and see a doctor if you notice yellow eyes or skin, dark urine or unusual tiredness.
Who should avoid ashwagandha or check with a doctor
- Pregnant or breastfeeding women.
- People with thyroid conditions or on thyroid medicine.
- People with autoimmune conditions or on immune-suppressing medicine.
- People taking sedatives, sleep or anxiety medicine, or diabetes or blood pressure medicine.
- Anyone with liver disease, or due for surgery.
- Under-18s.
Denzour Ashwagandha
Denzour Ashwagandha 1000mg provides 1,000 mg ashwagandha root extract standardised to 5% withanolides per serving of 2 capsules. The label direction is one capsule twice a day with water, with or without food. Each bottle of 60 capsules lasts 30 days. Browse more in herbal supplements.
FAQs
Can I take ashwagandha with whey protein or creatine?
Yes. There is no known interaction between them for healthy adults.
Can I open the capsule and mix it in milk?
You can, but it tastes bitter. Swallowing the capsule whole is easier.
Is ashwagandha safe for women?
Healthy adult women commonly use it, except during pregnancy or breastfeeding.
When will I notice any effect?
Studies measure results after several weeks of daily use, so give it at least a month. For men specifically, read ashwagandha for men.
This article is for general information only and is not medical advice. Ashwagandha is not intended to diagnose, treat, cure or prevent any disease. Speak to a doctor before use if you have a medical condition or take medication.
