Ashwagandha
Also known as Withania somnifera, KSM-66
Ashwagandha is an Ayurvedic adaptogen studied mainly for reducing stress and cortisol, improving sleep, and supporting recovery. Standardized extracts (like KSM-66 and Sensoril) are used in most clinical trials.
Benefits
Reduces stress and cortisol
ModerateMultiple trials report lower perceived stress and cortisol with standardized extracts.
Improves sleep quality
ModerateMay improve sleep onset and quality, particularly in stressed individuals.
Pros & cons
Pros
- Solid evidence for stress reduction
- May improve sleep and recovery
Cons
- Thyroid and autoimmune cautions
- Quality varies; use standardized extracts
Side effects
Drowsiness
Can be sedating for some, especially at higher doses.
Digestive upset
Occasional GI discomfort, reduced by taking with food.
How to take it
Typical dose
300–600 mg of a standardized extract per day
Timing
Evening for sleep, or split morning/evening for stress
Common forms
What the research says
How Ashwagandha interacts
Synergies, absorption effects, and cautions between Ashwagandha and other supplements in the matrix.
Ashwagandha and its direct connections · click a node to open its guide
Both are adaptogenic herbs used for stress, hormones, and vitality, and they are commonly stacked together.
Compare the pairingTwo complementary adaptogens: rhodiola is energizing while ashwagandha is calming, so they are often paired for daytime stress and resilience.
Compare the pairingPairs a stimulating adaptogen (ginseng) with a calming one (ashwagandha) for balanced stress support.
Compare the pairingBoth can blunt the cortisol stress response, a common pairing for stress resilience and recovery.
Compare the pairingFrequently asked questions
What is Ashwagandha used for?
Ashwagandha is most commonly used for stress, sleep, and recovery. Multiple trials report lower perceived stress and cortisol with standardized extracts.
How much Ashwagandha should I take?
A typical dose is 300–600 mg of a standardized extract per day. Start at the lower end and confirm the right dose for you with a healthcare professional.
When is the best time to take Ashwagandha?
Recommended timing: Evening for sleep, or split morning/evening for stress.
What are the side effects of Ashwagandha?
Reported side effects include drowsiness and digestive upset. Can be sedating for some, especially at higher doses.
Who should be careful with Ashwagandha?
May affect thyroid hormones; caution with thyroid conditions, pregnancy, and autoimmune disease. Speak with a healthcare professional if any of these apply to you.
Important cautions
- May affect thyroid hormones; caution with thyroid conditions, pregnancy, and autoimmune disease.
More Adaptogens
Panax Ginseng
A classic adaptogen for energy, stress, and cognition.
Rhodiola Rosea
An adaptogen for fatigue, stress, and mental performance.
Tongkat Ali
A traditional herb studied for testosterone, stress, and vitality.
Compare Ashwagandha with
Weighing your options? See how Ashwagandha stacks up against similar supplements.
Supports these foundations
Ashwagandha can help reinforce these lifestyle foundations, but it works best on top of them, not in place of them.