Ashwagandha is one of the most studied adaptogens. It lowers cortisol, reduces stress, and may improve sleep and testosterone. But not all ashwagandha is equal. The extract matters.
Ashwagandha Extracts
KSM-66 - Full-spectrum root extract - Standardized to 5% withanolides - Most clinical studies - 300-600mg effective dose
Sensoril - Root and leaf extract - Standardized to 10% withanolides - More concentrated - 125-250mg effective dose
Generic ashwagandha - Variable quality - May or may not be standardized - Cheaper but less reliable
Root vs root+leaf - Traditional use was root only - Some extracts include leaves - Leaves have higher withanolide content
Where to Find Ashwagandha
Standalone ashwagandha - Best for specific dosing - 300-600mg per serving typical - Look for extract type on label
Stress/Adaptogen formulas - Combined with rhodiola, holy basil, etc. - Check ashwagandha dose isn't underdosed - Synergistic combinations
Sleep formulas - Common ingredient - Usually combined with magnesium, L-theanine - Good for stress-related sleep issues
Testosterone/Men's health - Often included - 600mg typical - Combined with zinc, D3
Pre-workout - Some include it - May help with performance and recovery
Dosing and Timing
Standard dose: 300-600mg daily (KSM-66)
Timing: - For stress: Morning with food - For sleep: Evening, 1-2 hours before bed - Can split dose if desired
Takes time: 2-4 weeks to notice effects
Cycling: Some suggest 6-8 weeks on, 2 weeks off. Not strictly necessary but may maintain effectiveness.
Cautions: - May affect thyroid hormone levels - Avoid if pregnant - Can be too relaxing for some - May interact with certain medications