Ashwagandha
Also known as: Withania somnifera, Indian Ginseng, Winter Cherry, KSM-66
The ancient adaptogen for stress resilience and recovery
Primary Benefit
Stress Reduction & Recovery
Standard Dose
300–600 mg/day (standardized extract)
Evidence
Certifications
Overview
Ashwagandha is one of the most important herbs in Ayurvedic medicine, classified as an adaptogen: a substance that helps the body resist physical and mental stress. Modern research supports its traditional uses, showing benefits for cortisol, anxiety, strength, and reproductive health.
Benefits & Evidence
- Significantly reduces cortisol levels and perceived stress
- May reduce anxiety and depression symptoms
- Improves physical performance and recovery
- Supports testosterone levels in men
- Enhances sleep quality
Clinical Study Summaries
An investigation into the stress-relieving and pharmacological actions of an ashwagandha extract
2019Medicine
Ashwagandha root extract significantly improved stress-related outcomes including cortisol levels, anxiety, and sleep quality.
View studyRecommended Dosage
| Standard Dose | 300–600 mg/day (standardized extract) |
| Minimum | 300 mg/day |
| Maximum | 600 mg/day |
| Timing | Evening for sleep; split dosing for stress |
Side Effects & Interactions
Who Should Consider It
Good candidates
- High-stress individuals
- Athletes seeking improved recovery
- People with anxiety
- Men with suboptimal testosterone levels
- Those with poor sleep quality
Use caution or avoid
- Pregnant women (may stimulate uterine contractions)
- Those with autoimmune conditions
- Individuals with thyroid disorders (without physician guidance)