Finding the Ideal Ashwagandha Dosage for Bodybuilding

November 2, 2023

Ashwagandha is an ancient medicinal herb used in traditional Ayurvedic medicine for centuries. It is known for its adaptogenic properties, which can help the body adapt to stress. Ashwagandha has also been shown to have several other health benefits, including improved sleep quality, reduced anxiety, and increased testosterone levels.

In recent years, ashwagandha has become increasingly popular among bodybuilders and other athletes. This is because ashwagandha has been shown to improve muscle strength and growth. Ashwagandha may also help to reduce muscle soreness and improve recovery time. So, if you are looking for ashwagandha dosage for bodybuilding or muscle gain, you are at the right place. This article covers how much ashwagandha should you take for muscle gain. So, let’s begin.

Why use ashwagandha for bodybuilding?

Ashwagandha can help you build bigger and stronger muscles by making your body produce more testosterone. Testosterone is a hormone that makes your muscles grow and gives you more energy and a better mood. Here are some of the main benefits of ashwagandha for bodybuilding:

To enhance muscle growth and strength:

Ashwagandha has been shown to increase testosterone levels, an essential hormone for muscle growth and strength. Testosterone stimulates protein synthesis, which is building new muscle fibers. Testosterone also prevents muscle breakdown, which is important for preserving muscle mass. Studies have shown that ashwagandha can increase testosterone levels by up to 40% in men. 

Moreover, ashwagandha can increase muscle mass and strength by activating the mTOR pathway, a key signaling pathway for muscle growth. A study found that men who took 300 mg of ashwagandha root extract twice daily for eight weeks gained 1.5 kg more muscle mass and 1.6 kg more strength than those who took a placebo.

To reduce stress and improve recovery:

Ashwagandha is well-known for its ability to reduce stress and anxiety, which can hurt bodybuilding performance and recovery. Stress can increase cortisol levels, a hormone that causes muscle breakdown, fat storage, and inflammation. Similarly, Cortisol can also interfere with testosterone production, which can impair muscle growth and strength.

Ashwagandha can lower cortisol levels by up to 30% in stressed individuals. By reducing cortisol levels, ashwagandha can improve muscle recovery, prevent muscle loss, and enhance fat loss. Ashwagandha can also improve sleep quality, essential for optimal recovery and growth.

To improve endurance:

Ashwagandha can also improve endurance and stamina by increasing oxygen intake, blood flow, nitric oxide production, creatine phosphate levels, and cardiovascular function.

Nitric oxide is a molecule that widens blood vessels, improving blood circulation to the muscles. This can enhance oxygen delivery, nutrient transport, and waste removal from the muscles. Creatine phosphate is a molecule that provides energy for short bursts of intense activity.

A study found that cyclists who took 500 mg of ashwagandha daily for eight weeks improved their time trial performance by 7% compared to those who took a placebo.

How much ashwagandha should you take for muscle gain?

The amount of ashwagandha you need for muscle gain varies depending on your weight, goals, and how your body responds. However, based on existing research, a good starting dose is 300-500 mg of ashwagandha extract twice a day. This is a safe and effective dosage for increasing muscle mass and strength, regulating testosterone and cortisol levels, and improving endurance.

It is recommended to start with the lowest dose and increase gradually as needed. It is also a good idea to consult with a doctor before beginning ashwagandha supplementation, especially if you have any underlying health conditions or are taking any prescription medications. Ashwagandha can interact with some medicines, such as antidepressants, blood thinners, thyroid medications, and immunosuppressants.

Is 1000 mg of ashwagandha too much?

It is unclear whether 1000 mg of ashwagandha is too much, as most studies have used doses of 300-500 mg of ashwagandha per day or twice a day. Ashwagandha is generally safe in moderate doses, but taking too much can cause side effects.

Some side effects of ashwagandha include digestive issues, hormonal changes, blood pressure and blood sugar changes, and allergic reactions. Ashwagandha may also interact with other medications or supplements, so it is important to talk to your doctor before taking it, especially if you have any medical conditions or are taking any other medicines.

How to use ashwagandha?

You can use ashwagandha in different forms like powder, capsules, tablets, liquid extracts, or teas. Capsules are the most common way because they have a lot of the good stuff from ashwagandha, and they are easy to take and last a long time.

When you choose an ashwagandha supplement, look for ones with a lot of ashwagandha in them and are made with all the good parts of the plant. Also, make sure it’s organic, doesn’t have GMOs, is vegan, and doesn’t have things like gluten, soy, dairy, or other chemicals. Check the label to see how much withanolides are in the product because these are the important things that help your body. The more withanolides, the better the product is.

The best time to take ashwagandha is in the morning and evening with food and water. Taking it in the morning can make you more energetic and happy during the day. Taking it at night can help you sleep better and recover while you rest. For the best results, take ashwagandha powder regularly for at least eight to 12 weeks.


The recommended dosage of Ashwagandha for bodybuilding is typically 300-500mg per day. This dosage is often divided into two equal doses, taken in the morning and evening, to ensure optimal absorption.

Ashwagandha has been shown to have several benefits for bodybuilders. It may help increase muscle strength and size, improve muscle recovery, and enhance athletic performance. Additionally, Ashwagandha may also increase testosterone levels, which can further support muscle growth.

Yes, Ashwagandha is commonly available as a dietary supplement. You can find it in various forms, such as capsules, powders, or extracts. It is important to choose a reputable brand and follow the recommended dosage instructions for best results.

The recommended daily dose of Ashwagandha for bodybuilding is typically 300-500mg per day. However, it is always advisable to consult with a healthcare professional or follow the instructions on the product label to determine the appropriate dosage for your specific needs.

There is no specific best time to take Ashwagandha for bodybuilding. However, it is generally recommended to take Ashwagandha with meals to enhance absorption. If you prefer to take it in divided doses, morning and evening are commonly suggested.


In conclusion, ashwagandha is a natural and effective way to enhance your bodybuilding journey. It can help you build stronger muscles, reduce stress, improve recovery, and boost endurance. To get the most out of ashwagandha, a recommended dosage is between 300 and 500 mg of ashwagandha root extract twice a day. Start with a lower dose and increase it gradually if needed, and consult with a doctor if you have any medical conditions or take medications.

Ashwagandha comes in various forms, with capsules being a popular choice. Look for high-concentration full-spectrum extracts of ashwagandha root with a significant percentage of withanolides. Ensure the product is organic, non-GMO, vegan-friendly, and free from additives or preservatives. Taking ashwagandha with food and water is the best practice.

By incorporating ashwagandha into your muscle building regimen, you can harness the power of this natural herb to achieve your muscle growth and strength goals while promoting overall well-being.

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