How much ashwagandha do you need per day?
Research points to 300-600 mg per day as the effective range for stress, anxiety and athletic performance, but the quality of evidence is still limited and the optimal dose varies by goal and by extract.
For stress and anxiety, multiple studies point to 300-600 mg per day as the most effective range. Twelve studies combined found statistically significant reductions in stress and anxiety compared to placebo, but the variation between those studies was large and the certainty of the evidence is rated as low.
Athletes in research more often use the upper end of that range: 600 mg per day is the most commonly applied dose in studies on endurance and muscle recovery. Strength training combined with two doses of 300 mg per day increased muscle mass and strength in multiple studies. For less active people, a lower dose may already be sufficient.
A highly concentrated extract (Shoden) also exists, for which one small study of 60 participants found that 240 mg per day significantly reduced anxiety scores and morning cortisol after 60 days. In addition, a manufacturer-affiliated publication claims that a different optimised extract works at as little as 30 mg per day; independent confirmation of this is lacking, so that claim should be treated with caution.
On safety: in 80 healthy adults, no harmful effects on blood, liver or thyroid values were found at 600 mg per day. How safe long-term use beyond that period is has not yet been well studied. If you have thyroid problems or use thyroid medication, discuss this with your doctor first, as ashwagandha demonstrably influences thyroid hormones.
The answer draws on a summary of twelve randomised studies involving well over a thousand participants on stress and anxiety, supplemented by several smaller studies on exercise, thyroid function, sexual function and safety. The certainty of the evidence for stress and anxiety is classified as low by the researchers themselves, partly due to large variation in study design and dosages. The safety study had 80 healthy participants and looked only at a two-month period; data on longer timeframes is lacking. The claim about the 30 mg extract comes exclusively from its developers.
Is it better to take ashwagandha in the morning or in the evening?
More important than the timing: several regulators, including the RIVM, advise against ashwagandha because of risks to the liver, thyroid and hormones. Morning versus evening has never been studied; choose the moment you can stick to.
Does ashwagandha really work against stress?
Ashwagandha demonstrably lowers the stress hormone cortisol, but whether it also makes you actually feel less stressed has not been convincingly proven in independent research. Short-term use of up to around 12 weeks appears safe, but too little is known about long-term use to be certain.
How much curcumin should you take per day?
There is no fixed 'correct dose' of curcumin: for joint pain, less than 1000 mg per day works just as well as more, but for other uses this varies. Always combine curcumin with piperine or another formulation with better absorption, otherwise barely anything is demonstrably present in your blood.
How much berberine do you need per day?
For blood sugar regulation in type 2 diabetes, 500 mg three times daily (1500 mg per day) for at least 8 to 12 weeks is the best-supported schedule; for cholesterol, 500 mg twice daily is the starting point. If you have a condition or use medication, always discuss this with your doctor.
How much CoQ10 do you need per day?
There is no established daily dose of CoQ10 for healthy people. The form on the label determines how much your body absorbs: a soft-gel capsule works considerably better than a standard tablet.
How much magnesium glycinate can you safely take per day?
In Europe the limit is 250 mg of elemental magnesium per day from supplements (350 mg in the United States), although more recent research suggests that higher doses do not cause diarrhoea in most people. How much magnesium glycinate specifically can be taken safely has not been well studied, so stick to the European limit and check your label.