Recovery · Evidence Moderate
Ashwagandha (KSM-66)
An adaptogenic herb studied for stress and cortisol responses.
Dosage
300–600 mg standardized extract
Timing
Morning or split dose
Evidence
Moderate
Overview
Ashwagandha is one of the more studied adaptogens. Effects on stress and sleep are modest and require weeks of consistent use. Not a substitute for behavioral stress management.
Benefits
- →May reduce perceived stress in short-term trials
- →May support subjective sleep quality
Best for
Stacks with
Side effects
- • GI upset
- • Drowsiness
- • Rare reports of liver injury
Warnings & cautions
- ⚠Avoid during pregnancy or breastfeeding.
- ⚠Avoid if you have hyperthyroidism — ashwagandha can raise thyroid hormone levels.
- ⚠Discontinue and consult a physician if you experience signs of liver stress (abdominal pain, dark urine, jaundice).
- ⚠May interact with thyroid, sedative, or immunosuppressant medications.
Drug & condition interactions
- • Thyroid medications, sedatives, immunosuppressants.
Evidence notes
Short-term trials in stressed adults show reductions in self-reported stress and modest cortisol changes. Long-term data is limited.
Research references
- [1] Salve J et al. Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults. — Cureus, 2019; 11:e6466
Medical disclaimer
This page is for general educational purposes only and is not medical advice. Individual response to supplements varies. Consult a licensed healthcare provider before starting any supplement — especially if you are pregnant, breastfeeding, under 18, taking prescription medication, or managing a medical condition.
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