Use & Practical Questions

People ask how much to take, when, and for how long. For adaptogens, there is no universally established dose, schedule or cycling routine. This page explains what the research does and does not say. It gives no personal recommendations, so ask a pharmacist or clinician about your situation.

Studied doses

Doses used in studies vary by ingredient, preparation and goal, and are not instructions. NIH points out that many ashwagandha studies were small and used a variety of preparations. [1] A dose of one extract does not tell you the right amount of another product, a powder or a tea. Each ingredient guide lists the doses used in its verified studies as research examples.

How long ingredients have been studied

• Ashwagandha: may be safe in the short term, up to 3 months. There is not enough information to reach conclusions about long-term safety. Evidence for testosterone and sperm quality involved 2 to 4 months of use. [1]
• Asian ginseng: short-term oral use, up to 6 months, appears safe for most people, but questions have been raised about long-term safety. Most trials were small (fewer than 200 people) and shorter than 3 months. [2]
• Rhodiola: possibly safe for up to 12 weeks. [3]
• Astragalus: appears safe orally for as long as 4 months in studies, but a thorough safety evaluation has not been done. [4]
• Licorice: has cautions for long-term or large-amount use (see Safety). [5]

Timing, food, combining and cycling

We did not find sourced evidence in the NIH summaries we read for a best time of day, for taking these ingredients with or without food, for stacking several adaptogens together, or for cycling schedules (periods on and off) that are promoted in marketing. A lack of evidence is not evidence of safety. Combining products adds risk, because each ingredient has its own cautions and interactions, and you may not know how much of each is in a blend. [6]

Tracking benefits and side effects

If you and a clinician decide to try a supplement, a simple record helps: the product, the exact amount, the start date, what you hoped to notice, and any new symptoms. Share it with your pharmacist or clinician.

When to stop and seek advice

Stop and contact a pharmacist or clinician for any new rash, yellowing of the skin or eyes, severe stomach upset, palpitations, or other reaction. In the US, Poison Control (1-800-222-1222) can advise if someone took too much of a supplement. [7] See Safety.