Generally, doses of 600mg appear to be the most effective, particularly in the form of KSM-66, the key ingredient in Testo Lab Pro. Though this largely depends on the type of supplement and the reason for taking it.

Ashwagandha is a versatile herb, available as powder, capsule, tea, or tablets. Capsules and powder appear to be the more popular forms.

You can learn more about “How to Take Ashwagandha” in our linked guide!

Read on to find out more about ashwagandha, the key benefits, and the different doses recommended for various health outcomes!

What is Ashwagandha?

Ashwagandha, scientifically known as Withania somnifera, is the king of the Ayurveda herbs. Also known as Indian Ginseng, the root extract of this herb is known to possess many health benefits, particularly for the male population.

Ayurveda is the traditional Indian medicine system which aims to preserve health and wellness by keeping the mind, body, and spirit in balance.

Ashwagandha has been used for centuries as a health tonic to treat various ailments and promote good health. Traditionally, it was used as a stress reliever, an enhancer of sexual function, and a promoter of strength and vitality.

These days, it continues to be used for these benefits, which are now more commonly backed by scientific research.

Let’s take a look at what health benefits ashwagandha has to offer!

Health Benefits of Ashwagandha

  • Adaptogenic

Ashwagandha is categorized as an adaptogenic, meaning that it helps our bodies cope better with the physical effects of stress. This is more specific to those suffering from chronic stress, though still appears to be effective in interfering with our body’s natural response to stress.

  • Anxiolytic

As well as being an adaptogenic, studies suggest ashwagandha also has anxiolytic properties. This means that it helps reduce symptoms of anxiety and stress, particularly in any situation where you may feel socially anxious.

  • Reduces Cortisol Levels

Supplementing with ashwagandha is known to help reduce cortisol levels. Cortisol is the hormone that’s released in response to stress, and high levels can have a negative impact on our health.

  • Boosts Testosterone

Combined with its stress-relieving properties, ashwagandha is also known to be an effective testosterone booster. Research has found supplementing with ashwagandha increases testosterone levels and seminal quality in men.

  • Improves power output

When it comes to gym performance, ashwagandha may be a good pick! Studies have shown it to improve power output, sprint performance, and VO2 max in trained and untrained individuals.

So, how much ashwagandha would you need to take to reap the above benefits? Let’s take a look at the research!

Ashwagandha: Optimal Dosages

Generally, 600mg daily is the recommended effective dose, and one that’s been frequently reported in current literature.

How much ashwagandha for stress & anxiety

In several studies looking at the effect ashwagandha has on chronic mental stress and cortisol levels, a dose of 600mg daily was used for 60 days. Symptoms of stress and anxiety improved over this time period, and cortisol was reduced by 27.9% - better than any other supplement previously reported.1

How much ashwagandha for male fertility

In one study, a daily dose of 5g ashwagandha powder was used to find out how it affects testosterone and sperm quality in infertile men. Sperm quality, concentration, volume, motility, and count all increased upon supplementing ashwagandha powder.1

How much ashwagandha for improving performance

Supplementation of 500mg of the water extract of ashwagandha has been shown to improve power output, sprint velocity, and VO2 max, without affecting blood pressure.1

Best Ashwagandha Supplement: Testo Lab Pro KSM-66

KSM-66 is the best form of ashwagandha, usually available in a 600mg dose and the key ingredient in Testo Lab Pro.

This is proven to be the best quality ashwagandha available, using a high-grade, full spectrum extract of the root.

Testo Lab Pro also contains other nutrients to boost overall health, performance, and recovery.

Side Effects of Ashwagandha

There have been no reported side effects of supplementing with ashwagandha.

As with any supplement, it’s important to follow the dosage instructions and consult your doctor before taking anything new.

Taking a higher dose will not necessarily yield greater results, and anything more than 600mg has not been reported to be any more effective.

So, How Much Ashwagandha Should I Take Per Day?

We recommend taking 600mg of ashwagandha per day, preferably as KSM-66.

This dose is known to be the most effective and widely researched, and is also the dose found in Testo Lab Pro.

You could also take ashwagandha powder as a superfood-like addition to a healthy diet and lifestyle, a dose of around 5g per day is recommended.


  1. K. Patel. Ashwagandha. 2021