CHECK SUPPLEMENTCheck Your Stack
supplement
47,000+ trials analyzed
59,000+ interactions
Not FDA evaluated

Ashwagandha: Complete Guide

Ancient adaptogen clinically proven to reduce cortisol by 30% and improve stress resilience.

Quick Summary

Ancient adaptogen clinically proven to reduce cortisol by 30% and improve stress resilience. 300-600mg KSM-66 daily. Best form: KSM-66.

2
Proven Benefits
3
Forms Available
5
Use Cases

What is Ashwagandha?

Ashwagandha (Withania somnifera) is an adaptogenic herb used for 3,000+ years in Ayurvedic medicine. Modern research validates its stress-reducing, cognitive-enhancing, and testosterone-supporting effects. The active compounds (withanolides) modulate the HPA axis.

Who Should Consider Ashwagandha?

  • Anyone with chronic stress or burnout
  • Those with anxiety (especially generalized anxiety)
  • Men seeking testosterone support
  • Athletes wanting improved recovery and strength
  • People with stress-related sleep issues

How It Works

Ashwagandha normalizes cortisol levels, enhances GABA signaling, and has mild thyroid-stimulating effects. It doesn't sedate. It builds stress resilience over time. Peak effects occur after 4-8 weeks of consistent use.

Forms Comparison

Different forms of Ashwagandha have varying absorption rates and best uses. Here's how they compare:

FormBioavailabilityBest For
KSM-66HighGold standard. Full-spectrum root extract, most studied.
SensorilHighLeaf+root extract. Slightly more sedating, good for anxiety.
Generic RootVariableBudget option. Less consistent but can work.

Our recommendation: KSM-66 for most people due to superior absorption and tolerability.

Benefits & Evidence

Ashwagandha has 2 strongly-evidenced benefits and 3 moderately-evidenced benefits.

Cortisol reduction

strong evidence

30% reduction in serum cortisol in multiple RCTs

Anxiety reduction

strong evidence

56% reduction in HAM-A anxiety scores

Sleep quality

moderate evidence

72% improvement in overall sleep quality

Testosterone (men)

moderate evidence

17% increase in testosterone in stressed men

Strength/muscle

moderate evidence

Improved muscle recovery and strength gains

Dosing & Timing

Recommended Doses

Standard Dose300-600mg KSM-66 daily
Clinical Dose600-1,200mg for pronounced anxiety/stress
Maximum Daily1,500mg daily

Timing

When to TakeMorning or split AM/PM. Evening if sleep is primary goal.
With Food?Yes - improves absorption
Duration8-12 weeks minimum; can cycle 8 weeks on, 2 weeks off

Side Effects & Interactions

Possible Side Effects

  • Drowsiness. Occasional
  • Stomach upset. Rare
  • Thyroid stimulation. Important for thyroid patients

Interactions to Know

  • May enhance thyroid medication effects (monitor levels)
  • May potentiate sedatives/anxiolytics
  • Generally safe with other adaptogens

Frequently Asked Questions

KSM-66 for energy/testosterone/strength. Sensoril for anxiety/sleep. Both work. KSM-66 has more research.

Related Topics

Anxiety SupplementsStress ManagementTestosterone SupportAdaptogens

About this information: Our analysis of Ashwagandha is based on peer-reviewed research from PubMed, ClinicalTrials.gov, and NIH databases. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.

Moderate Evidence

Get Science-Backed Supplement Tips

Weekly insights from 47,000+ clinical trials

No spam. Unsubscribe anytime. We respect your inbox.

Add Ashwagandha to Your Stack

Track it alongside your other supplements for interaction checking.

Sources