How much ashwagandha should you take per day?

Only one of the five experts gives a specific ashwagandha dose: Andrew Huberman recommends 300mg twice daily (600mg total) of a standardized extract to lower cortisol, and he's the most detailed voice on it across 8 videos. Two things make his protocol distinctive. First, he explicitly says to cycle off after about 30 days and monitor via bloodwork — the only expert to specify a cycling protocol. Second, he takes it in the evening, pairing it with apigenin for cortisol management.

Peter Attia includes ashwagandha in his personal nighttime routine alongside glycine and magnesium L-threonate but doesn't publish a specific dose. Mark Hyman recommends it as an adaptogen for adrenal support and stress resilience, often paired with rhodiola, magnesium, and B vitamins. Bryan Johnson includes it in his Blueprint stack — but notably takes it in the morning, a direct timing disagreement with Huberman and Attia. Rhonda Patrick doesn't cover ashwagandha herself.

On form, no expert specifies KSM-66 versus Sensoril; both are standardized extracts, and most clinical studies use 300-600mg/day of a standardized root extract. The practical protocol: start at 300mg once daily to assess tolerance, move toward 300mg twice daily if needed, take it in the evening for cortisol and sleep (or the morning if you follow Johnson's approach), and cycle off after about a month.