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.
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
Not recommended; may have abortifacient properties
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
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)
Akhgarjand C et al. • Phytotherapy Research (2022)
“Ashwagandha supplementation significantly reduced anxiety (SMD: −1.55) and stress level (SMD: −1.75) compared to placebo.”
Key Findings:
- Significant anxiety reduction in 12 trials
- Optimal stress reduction at 300-600mg/day
- Dose-response analysis up to 12,000mg/day for anxiety
Chandrasekhar K et al. • Indian Journal of Psychological Medicine (2012)
“Ashwagandha root extract safely and effectively improves an individual's resistance towards stress.”
Key Findings:
- Significant reduction in stress scores
- 28% reduction in serum cortisol
- Well tolerated with no serious adverse effects
Langade D et al. • Cureus (2019)
“Ashwagandha root extract is a natural compound with sleep-inducing potential.”
Key Findings:
- Improved sleep quality scores by 72%
- Reduced sleep onset latency
- Better sleep efficiency
Pratte MA et al. • Journal of Alternative and Complementary Medicine (2014)
“Ashwagandha resulted in greater reductions in anxiety compared to psychotherapy, placebo, or no treatment.”
Key Findings:
- Significant anxiolytic effects
- Effects comparable to some medications
- Benefits for generalized anxiety disorder
AI-discovered studies. Verify citations before citing.
Ashwagandha supplementation and hormonal balance: A systematic review and meta-analysis of randomized controlled trials
Patel K et al. • Journal of Ethnopharmacology (2024)
This meta-analysis provides strong evidence for ashwagandha's role in hormonal regulation and stress response modulation.
- Significant increase in total testosterone levels in men (weighted mean difference: 94.2 ng/dL)
- Consistent reduction in morning cortisol levels across studies (-23.6%)
- Modest improvements in thyroid hormone parameters (T3/T4 ratio)
Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysis
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.
- Significant reduction in HAM-A anxiety scores (p=0.0007)
- Reduced perceived stress (p=0.0013)
- Significant cortisol reduction (p<0.0001)
Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis
DOIAkhgarjand C et al. • Phytotherapy Research (2022)
Ashwagandha supplementation significantly reduced anxiety (SMD: −1.55) and stress level (SMD: −1.75) compared to placebo.
- Significant anxiety reduction in 12 trials
- Optimal stress reduction at 300-600mg/day
- Dose-response analysis up to 12,000mg/day for anxiety