Studies suggest that you should take 250–600 mg of ashwagandha per day for testosterone, stress management, improved sleep quality, and lowered cholesterol levels [1]. However, one study found dosages ranging from 750 to 1,250 mg/day for 30 days to be well-tolerated and safe, and while more research is needed, ashwagandha appears safe to take up to 1,000 mg/day for up to 12 weeks [3,4].  Ashwagandha has been found to positively impact male fertility, which is backed by a randomized trial featuring patients with low sperm count. Those that took ashwagandha supplements (675 mg/day for 30 days) improved their sperm count by 167%, semen volume by 53%, and sperm motility by 57% from baseline, whereas those in the placebo group experienced only minimal improvements [2].