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Ashwagandha (Withania somnifera) - KSM-66
Reduces cortisol and anxiety while improving sleep quality and physical recovery in stressed adults.
What the evidence says
Ashwagandha appears to help in 10 of 10 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2012–2026 with a typical study size of 60 participants.
Based on 61 studies · 7 meta-analyses · 29 RCTs · 4,882 total participants
Confidence
HighWhat the studies found
By outcome
See full supplement plans that include Ashwagandha.
Ashwagandha has an evidence score of 7.5/10 — strong evidence based on 57 indexed studies, including 6 meta-analyses. Reduces cortisol and anxiety while improving sleep quality and physical recovery in stressed adults.
The commonly studied dose of Ashwagandha is 300-600mg daily (standardized extract). Research points to an estimated optimal dose around 450mg, with a minimum effective dose near 125mg. Individual response varies — start low and adjust.
Timing is flexible for Ashwagandha — consistent daily use matters more than the time of day. Ashwagandha can be taken morning for stress resilience and daytime energy, or evening for sleep quality and cortisol reduction.
Maca
Probably helpsAndean root that boosts energy and libido through hormonal signaling modulation — different colors (red, black, yellow) have distinct effects.
Magnesium
Probably helpsSupports 300+ enzymatic reactions — critical for sleep, stress response, muscle function, and cognitive health.
Last reviewed May 2026 · evidence from 40 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
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.
Significantly lowers stress hormone cortisol
Mimics GABA activity for calming effects
May normalize thyroid hormone levels
How Ashwagandha works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
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300-600mg daily (standardized extract)
Take with food
| Form | Type |
|---|---|
| 💊KSM-66 or Sensoril standardized extract | Recommended |
| 🧪Root powder (less potent) | Alternative |
| 💊Full-spectrum extract | Alternative |
KSM-66 (5% withanolides) and Sensoril (10% withanolides) are the most studied forms. Raw root powder requires much higher doses. Avoid products without standardization.
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.
Based on meta-analysis showing significant HAM-A score reduction (p=0.0007) and RCT evidence at 125mg dose. High heterogeneity (I2=98%) in pooled analysis suggests variable response. Extract standardization affects bioavailability.
Noticeable reduction in stress and anxiety
Better sleep quality and easier falling asleep
More stable energy without jitteriness
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
May alter thyroid hormone levels; monitor closely
Additive sedative effects
May counteract immunosuppressive effects
Tip: Take in evening or reduce dose
Tip: Take with food
Tip: Reduce dose
Both reduce anxiety through different mechanisms
Enhanced calm and focus without sedation
Magnesium supports relaxation and sleep
Comprehensive stress and sleep support
Different mechanisms for hormonal support
Enhanced testosterone and stress support
Traditional Ayurvedic combination
Comprehensive adaptogenic and cognitive support
Both are Ayurvedic adaptogens
Enhanced adaptogenic stress support
Both are adaptogens with different profiles
Comprehensive adaptogenic and energy support
Both reduce cortisol
Comprehensive stress and cortisol management
Both reduce cortisol through different mechanisms
Enhanced stress and cortisol management
Rhodiola for acute stress, ashwagandha for chronic stress
Comprehensive adaptogenic support
Classic Ayurvedic pairing for hormonal balance
Comprehensive adaptogenic and hormonal support
Traditional Ayurvedic combination
Comprehensive vitality and testosterone support
Both support testosterone and reduce cortisol
Enhanced hormonal support and stress management
Ashwagandha reduces cortisol and HPA axis dysregulation, while sage provides direct cognitive and hormonal support — together they address both the stress and neurological aspects of cognitive decline.
Reduced stress-related cognitive impairment, improved memory and mood, and hormonal balance
Both support hormonal balance through different mechanisms; ashwagandha modulates cortisol and thyroid while spearmint reduces androgens
Comprehensive hormonal support addressing both adrenal and gonadal axes in women
Ashwagandha is generally safe at recommended doses, with a few precautions worth noting. The most commonly reported side effects are drowsiness, GI upset, headache. Use caution if any of these apply to you: Thyroid disorders (can affect thyroid hormones); Autoimmune diseases; Pregnancy and breastfeeding.
Rhodiola Rosea
Likely helpsFast-acting adaptogen that combats mental fatigue and improves cognitive performance under stress — works within days, not weeks.