Ashwagandha (Withania somnifera) - KSM-66
Reduces cortisol and anxiety while improving sleep quality and physical recovery in stressed adults.
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 โ from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta โ pathways are being refined and expanded.
300-600mg daily (standardized extract)
Take with food
| Form | Type |
|---|---|
| ๐KSM-66 or Sensoril standardized extract | Recommended |
| ๐งชRoot powder (less potent) | Alternative |
| ๐Full-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.
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 โ 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 โ 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
Top studies from 40+ peer-reviewed papers
Arumugam M et al. โข Journal of the American Nutrition Association (2024)
โAshwagandha supplementation significantly reduced anxiety, stress, and cortisol levels at 8 weeks of treatment.โ
Pandit S et al. โข Nutrients (2024)
โOur 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.โ
Lorca C et al. โข Critical reviews in food science and nutrition (2023)
โTogether, 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.โ
Della Porta M et al. โข Nutrients (2023)
โBrief-term supplementation with WS appears to have a stress-reducing effect in stressed individuals.โ
Lopresti AL et al. โข Nutritional neuroscience (2022)
โFor most phytonutrients, the effects of supplementation on HPA-axis activity in humans is unclear.โ
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