Ashwagandha
Commonly used for
SleepFocusAthletic Performance
Where to Buy
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The cheapest product is usually low quality, but more expensive doesn’t always mean better.
Wellness uses
Testosterone support, burnout and stress-fatigue support, adrenal support, cortisol balance, sperm quality support
This is anecdotal, and there isn't strong clinical evidence that it works for everyone.
What is it? / Overview
Ashwagandha is an adaptogenic herb that may reduce perceived stress and cortisol while modestly improving sleep, recovery, and physical performance. Most benefits appear after consistent use for 6–12 weeks.
How is it used? / Administration
Form: Standardized root extract (KSM-66 or Sensoril preferred)
Typical dose studied: 300–600 mg/day
Timing: Morning or evening depending on tolerance and use
Choose products standardized for withanolide content. Discontinue if symptoms of thyroid overactivity develop.
How well does it work? / Evidence
~ Moderate evidence
Who should avoid it?
Avoid with: Breastfeeding; Hyperthyroidism / Graves disease; Organ transplant (on immunosuppression)
Interacts with: Sedatives; Thyroid medications; Immunosuppressants
Already taking it? Monitor thyroid function if used long-term.
Research & references
Lopresti AL et al. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). Chandrasekhar K et al. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med.
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