Ashwagandha
Ashwagandha (Withania somnifera) - KSM-66
A powerful adaptogen that reduces cortisol, anxiety, and stress while supporting sleep quality and recovery.
Ashwagandha is one of the most studied adaptogens with proven effects on cortisol reduction, anxiety relief, and stress resilience. KSM-66 and Sensoril are the two most researched standardized extracts. It has received provisional recommendations for generalized anxiety from major psychiatric organizations.
Mechanisms of Action
Cortisol Reduction
Significantly lowers stress hormone cortisol
GABA Modulation
Mimics GABA activity for calming effects
Thyroid Support
May normalize thyroid hormone levels
Recommended Dose
300-600mg daily (standardized extract)
Optimal Timing
- Morning for daytime stress
- Evening for sleep support
Take with food
Best Form
KSM-66 or Sensoril standardized extract
Alternatives: Root powder (less potent), Full-spectrum extract
KSM-66 (5% withanolides) and Sensoril (10% withanolides) are the most studied forms. Raw root powder requires much higher doses. Avoid products without standardization.
Duration
Minimum: 4 weeks
Optimal: 8 weeks
Cycling: 8 weeks on, 2-4 weeks off. Long-term continuous use may reduce effectiveness or affect thyroid.
Note: Can be taken morning or evening depending on goals. Some experience drowsiness, so evening may be better for those individuals. Can split into 2 doses.
Personalized Dosage Calculator
Get a dosage recommendation tailored to your body weight, age, goals, and health profile.
Set up your health profile for personalized recommendations
Stress Relief
Noticeable reduction in stress and anxiety
Improved Sleep
Better sleep quality and easier falling asleep
Balanced Energy
More stable energy without jitteriness
Drowsiness
May cause drowsiness in some people
Avoid — Potential abortifacient properties and lack of safety data
Limited safety data; not recommended
Use with caution; may affect thyroid hormone levels
Who Should NOT Take This
- Thyroid disorders (can affect thyroid hormones)
- Autoimmune diseases
- Pregnancy and breastfeeding
- Scheduled surgery (stop 2 weeks before)
Drug Interactions
May alter thyroid hormone levels; monitor closely
Additive sedative effects
May counteract immunosuppressive effects
Possible Side Effects
Tip: Take in evening or reduce dose
Tip: Take with food
Tip: Reduce dose
Warnings
- May affect thyroid function - monitor if you have thyroid issues
- Cycle off periodically for best results
- Rare cases of liver issues reported - stop if you notice symptoms
L-Theanine
stacks-wellBoth reduce anxiety through different mechanisms
Enhanced calm and focus without sedation
Magnesium
complementaryMagnesium supports relaxation and sleep
Comprehensive stress and sleep support
Fenugreek
complementaryDifferent mechanisms for hormonal support
Enhanced testosterone and stress support
Gotu Kola
complementaryTraditional Ayurvedic combination
Comprehensive adaptogenic and cognitive support
Holy Basil
complementaryBoth are Ayurvedic adaptogens
Enhanced adaptogenic stress support
Maca
complementaryBoth are adaptogens with different profiles
Comprehensive adaptogenic and energy support
Magnolia Bark
complementaryBoth reduce cortisol
Comprehensive stress and cortisol management
Phosphatidylserine
complementaryBoth reduce cortisol through different mechanisms
Enhanced stress and cortisol management
Rhodiola Rosea
complementaryRhodiola for acute stress, ashwagandha for chronic stress
Comprehensive adaptogenic support
Shatavari
complementaryClassic Ayurvedic pairing for hormonal balance
Comprehensive adaptogenic and hormonal support
Shilajit
complementaryTraditional Ayurvedic combination
Comprehensive vitality and testosterone support
Tongkat Ali
complementaryBoth support testosterone and reduce cortisol
Enhanced hormonal support and stress management
Top studies from 40+ peer-reviewed papers
Arumugam M et al. • Journal of the American Nutrition Association (2024)
“Ashwagandha supplementation significantly reduced anxiety, stress, and cortisol levels at 8 weeks of treatment.”
Key Findings:
- Significant reduction in HAM-A anxiety scores (p=0.0007)
- Reduced perceived stress (p=0.0013)
- Significant cortisol reduction (p<0.0001)
Pandit S et al. • Nutrients (2024)
“Our findings demonstrate the stress-reduction capabilities of this well-characterized aqueous extract of WS (root and leaf) at the low dose of 125 mg/day, in a dose-dependent manner, via the modulation of the HPA axis.”
Key Findings:
- Our findings demonstrate the stress-reduction capabilities of this well-characterized aqueous extract of WS (root and leaf) at the low dose of 125 mg/day, in a dose-dependent manner, via the modulation of the HPA axis.
- Published in Nutrients (2024)
- Further research warranted to confirm findings
Lorca C et al. • Critical reviews in food science and nutrition (2023)
“Together, the results from the compiled studies highlight the nootropic effects and the inconsistencies regarding PDNs that require further research.Supplemental data for this article is available online at https://doi.org/10.1080/10408398.2021.2021137.”
Key Findings:
- Bacopa monnieri improves language, learning and memory.
- Withania somnifera (Ashwagandha) modulates anxiety and social-related cognitions.
- Caffeine enhances attention and executive functions.
- Together, the results from the compiled studies highlight the nootropic effects and the inconsistencies regarding PDNs that require further research.Supplemental data for this article is available online at https://doi.org/10.1080/10408398.2021.2021137.
Della Porta M et al. • Nutrients (2023)
“Brief-term supplementation with WS appears to have a stress-reducing effect in stressed individuals.”
Key Findings:
- Brief-term supplementation with WS appears to have a stress-reducing effect in stressed individuals.
- However, since the long-term effects of WS supplementation are not yet fully understood, WS supplements should be used under medical supervision.
- Further research warranted to confirm findings
Lopresti AL et al. • Nutritional neuroscience (2022)
“For most phytonutrients, the effects of supplementation on HPA-axis activity in humans is unclear.”
Key Findings:
- For most phytonutrients, the effects of supplementation on HPA-axis activity in humans is unclear.
- Before more definitive conclusions about the effects of phytonutrients on the HPA-axis can be made, further research is required.
- Further research warranted to confirm findings
Study Type Distribution
Goals This Supplement Supports
Related Goals
Reduce anxiety & stress
Balance hormones
Improve deep sleep quality
Support mood
Speed up recovery
Build strength & muscle
Fall asleep faster
Boost daily energy
Improve endurance
This information is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before starting any supplement.