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
Ashwagandha and stress
ModerateStandardized extracts reduce perceived stress and cortisol versus placebo in several RCTs.
Ashwagandha and sleep
ModerateTrials report improvements in sleep quality and onset latency.
How it connects
Relationships between Ashwagandha and other supplements in the matrix.
Important cautions
- May affect thyroid hormones; caution with thyroid conditions, pregnancy, and autoimmune disease.