Adaptogenic Herb
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Ashwagandha is an adaptogenic herb that significantly reduces cortisol and anxiety. A 2019 meta-analysis found it reduced stress scores by 44% compared to placebo. The recommended dose is 300-600mg of root extract (standardized to withanolides) daily.
Ashwagandha has one of the strongest evidence bases among adaptogens. A comprehensive 2019 meta-analysis published in the Journal of Alternative and Complementary Medicine, analyzing 5 randomized controlled trials, found statistically significant reductions in stress and anxiety scores. The most studied extract, KSM-66, has over 22 published clinical trials demonstrating benefits for stress, sleep, cognitive function, and sexual health.
| Form | Bioavailability | Best For |
|---|---|---|
| KSM-66 | High | Stress, anxiety, general use — most studied extract |
| Sensoril | High | Relaxation, sleep — uses leaf + root extract |
| Root Powder | Moderate | Traditional use, lower cost — less standardized |
General recommendation: 300-600mg standardized root extract daily
Timing: With meals; split into morning and evening doses for anxiety • Take with food for best absorption.
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Stress/anxiety | 300mg KSM-66 twice daily | Strong |
| Sleep | 300mg Sensoril before bed | Moderate |
| Testosterone | 600mg KSM-66 daily | Moderate |
| Exercise performance | 300-600mg daily | Moderate |
Upper limit: 600mg standardized extract daily (higher doses not well-studied)
Safety profile: Safe with Caution
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See Our Top PicksMost clinical trials show measurable benefits within 4-8 weeks of consistent use. Some people report improvements in stress and sleep within 2 weeks. For testosterone and body composition effects, expect 8-12 weeks for noticeable changes. Ashwagandha works best as a daily supplement rather than an as-needed remedy.
Clinical trials lasting up to 12 weeks have shown daily ashwagandha use to be safe in healthy adults at doses of 300-600mg. However, cycling (e.g., 8 weeks on, 2 weeks off) is sometimes recommended due to limited long-term data. People with autoimmune thyroid conditions, pregnant women, and those on sedative medications should consult a healthcare provider first.
KSM-66 is extracted from the root only and standardized to 5% withanolides. It is the most clinically studied form with 22+ trials, and tends to be more energizing. Sensoril uses both root and leaf extract, is standardized to 10% withanolides, and tends to be more calming. For anxiety and stress, both are effective; for sleep, Sensoril may have a slight edge.