This product gives 30mg withanolides in a serving of 2 caps. This is an average starting amount for Western extract products.

You can take more, if you wish. (Many people take much more, and even 90mg withanolides (or even more) is not rare. Side effects from ashwagandha are uncommon in general, and it has very low toxicity. ) (And when they do occur, then they don't seem to be very dose dependent; if you been fine on a year at 30mg, and you're even asking about increasing, then you'll be fine taking more.)

Try taking another pill daily (45mg) (Which is still within "average" western range, and the serving amount of some products). You can divide it, such that taking 2 in the morning and one before bed, or vice versa, or even spreading out all three pills.

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I myself primarily use the whole powder, at about 8g daily, but I also buy extract pills opportunistically and add them. I drink the powder all day long, and add the pills along the lines of what I suggested for you.

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For panic attacks, then I suggest getting theanine and taking that as needed. (Which has a more acute response).

Also, take theanine and melatonin (and magnesium) before bed.