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.
What is it? / Overview
Wellness uses some people report: testosterone support. This is anecdotal, and there isn't strong clinical evidence that it works for everyone. 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. Ashwagandha and stress. Chandrasekhar K et al. Ashwagandha clinical trial. NIH reviews on adaptogenic herbs.
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