Ashwagandha

Also known as: withania somnifera, KSM-66, sensoril, Indian ginseng, winter cherry

Grade A — Strong Evidenceadaptogenherb

Recommended Dosage

300–600 mg

Morning and/or evening (KSM-66 or Sensoril extract)

Ashwagandha (Withania somnifera) is a cornerstone herb in Ayurvedic medicine, classified as an adaptogen — a substance that helps the body resist physiological and psychological stress. Modern clinical trials, particularly using the KSM-66 and Sensoril extracts, have demonstrated significant reductions in cortisol levels, improvements in stress and anxiety scores, and enhanced exercise performance. It's become one of the most popular supplements for stress management.

TL;DR: Ayurvedic adaptogen with strong clinical evidence for cortisol reduction (15-30%), stress relief, and exercise performance.

🧘Stress & Anxiety🌙Sleep💪Muscle & Recovery⚡Energy😊Mood
Last reviewed: 2026-03-09

Evidence Rating: Grade A — Strong Evidence

Multiple high-quality RCTs, systematic reviews, or meta-analyses with consistent findings.

Interaction Warnings

Thyroid medicationsHigh Risk

May increase thyroid hormone levels. Monitor thyroid function.

ImmunosuppressantsModerate

May stimulate immune function, counteracting immunosuppressants

Sedatives/benzodiazepinesModerate

Additive sedation effects

Antidiabetic drugsLow

Modest glucose-lowering; may potentiate medication

⚠️ Important Notes

  • Avoid with autoimmune thyroid conditions
  • Contraindicated in pregnancy
  • Rare case reports of hepatotoxicity

Clinical Evidence (3 studies)

Ashwagandha root extract reduces stress and anxiety

Chandrasekhar K et al. (2012) — Indian J Psychol Med

300mg BID significantly reduced stress, anxiety, and cortisol vs placebo

View on PubMed

Ashwagandha improves sleep quality

Langade D et al. (2019) — Cureus

300mg BID improved sleep quality, mental alertness, and anxiety

View on PubMed

Ashwagandha supplementation on resistance training adaptations

Wankhede S et al. (2015) — J Int Soc Sports Nutr

Greater gains in muscle strength and recovery

View on PubMed

Related Supplements

Tongkat Ali

Grade C — Preliminary

Southeast Asian herb with emerging evidence for cortisol reduction and hormonal support.

Magnesium Glycinate

Grade A — Strong Evidence

Highly bioavailable form of magnesium. Strong evidence for sleep quality, muscle relaxation, and stress reduction. Most adults are deficient.

Rhodiola Rosea

Grade B — Moderate Evidence

Adaptogenic herb with strong evidence for reducing stress-related fatigue. Comparable to low-dose antidepressants for mild depression.

Schisandra

Grade B — Moderate Evidence

Adaptogen with liver-protective properties and military/Olympic athlete research for stress performance. CYP3A4 interactions are significant.

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⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

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