Expert Position

What does Andrew Huberman say about ashwagandha?

Q: How much ashwagandha does Andrew Huberman recommend?

Around 300mg to start. He notes the research has explored up to 900mg but advises looking for the minimal effective dose rather than beginning at the top of the range.

Stanford neuroscientist, host of the Huberman Lab podcast

Andrew Huberman recommends starting ashwagandha at around 300mg and treating that as a minimum effective dose, noting the literature runs as high as 900mg. His stronger point is timing: keep it to late afternoon and evening, because its job is lowering cortisol and you want cortisol high early in the day.

On the record (2)

Where he says to start

“typically I would recommend if you're going to explore ashwagandha that you would explore lower dosages somewhere in the neighborhood of 300 milligrams at least to start”

Andrew Huberman · Aug 2025 · watch @ 1:45:53 →

The timing rule

“you avoid taking dosages of ashwagandha certainly as high as 300 milligrams anytime early in the day”

Andrew Huberman · Aug 2025 · watch @ 1:46:11 →

What Andrew actually says

• Start at roughly 300mg. He frames the 300-900mg literature range as a reason to begin low, not as a licence to take the top of it.
• The timing rule is the part most people miss — he says to avoid doses that high early in the day, because blunting the morning cortisol peak is the opposite of what you want.
• He treats it as a cortisol tool, not a daily supplement, and pairs it with behavioural levers like light exposure rather than presenting it as a substitute for them.
• He is explicit that supplementation should never be the first line of attack on a health metric.

Where the other four land

3 of the other 4 experts also take a positive position on Ashwagandha.

Peter Attia Takes Personally for Sleep

Rhonda Patrick No Direct Coverage

Bryan Johnson Includes in Blueprint Stack

Mark Hyman Recommends for Adrenal Support

Common Questions

How much ashwagandha does Andrew Huberman recommend?

Around 300mg to start. He notes the research has explored up to 900mg but advises looking for the minimal effective dose rather than beginning at the top of the range.

When should you take ashwagandha according to Huberman?

Late afternoon, evening or night. Because ashwagandha lowers cortisol and cortisol is supposed to peak early in the day, he specifically warns against taking doses as high as 300mg in the morning.

Does Huberman take ashwagandha every day?

He presents it as a targeted tool for periods of high stress rather than a permanent daily supplement, and reiterates that supplementation should not be the first thing you reach for when trying to change a health metric.

See Andrew Huberman's full supplement stack.