Ashwagandha

About Ashwagandha

Ashwagandha is an adaptogenic herb used in Ayurvedic medicine. Multiple RCTs show reductions in perceived stress and cortisol levels. May also support sleep quality. Generally well tolerated; avoid during pregnancy. No established RDA/UL.

What Ashwagandha supports

• 😌May reduce perceived stress and cortisol levels
• 😴Can support sleep quality, especially under stress
• 💪Some evidence for supporting muscle strength and recovery

How much Ashwagandha to take

Clinical studies typically use 300–600 mg of Ashwagandha. KSM-66 or Sensoril extract range; root extract standardized to withanolides.

Effective range

300–600 mg

Forms of Ashwagandha compared

• KSM-66Premium
  Full-spectrum root extract; 300–600 mg/day lowered cortisol across 5+ RCTs.
• SensorilPremium
  High-withanolide leaf+root blend; effective at 125–500 mg.
• ShodenPremium
  Concentrated withanolide extract; works at 60–120 mg.
• Generic ashwagandha extractBudget
  Generic extract — withanolide content varies; check the label.

Clinical evidence

Moderate clinical evidence. Multiple clinical trials show reductions in stress and cortisol; growing evidence for sleep quality