Ashwagandha (KSM-66)
Adaptogen shown to reduce cortisol and perceived stress.
- Typical dose
- 600 mg
- When to take
- Evening
- Onset
- 4–8 weeks for full stress and sleep benefits
What it does
Benefits
- Reduces cortisol and perceived stress in multiple RCTs
- May improve sleep quality and reduce anxiety symptoms
- Modest boost to strength and recovery in training studies
- Some evidence for testosterone support in men
The science
How it works
Ashwagandha is an adaptogen — it modulates the HPA axis (the body's stress response system), blunting cortisol spikes. Active compounds are withanolides.
Getting it right
Dose & timing
Dose guidance
600 mg/day of KSM-66 or 250–500 mg of Sensoril (standardized extracts). Raw root powder needs much higher doses to match.
Best time to take
Evening is traditional and supports sleep. Splitting AM/PM also works.
Is it for you?
Who should (and shouldn't) take it
Good for
- Chronic stress or high-stress job
- Poor sleep tied to racing mind
- Athletes training hard
- Men with low-normal testosterone
Skip or ask a doctor if
- You have hyperthyroidism (it can raise T3/T4)
- You have autoimmune disease (immune-modulating)
- You're pregnant
- You're on sedatives, thyroid meds, or immunosuppressants
Know before you start
Side effects & safety
- Drowsiness
- Mild GI upset
- Rare: liver issues (stop if jaundice, dark urine, or abdominal pain)
Shopping guide
Forms & what to look for
- KSM-66
Most-studied extract; full-spectrum root
- Sensoril
Higher withanolide %, lower dose
- Root powder
Traditional; needs higher doses, taste is strong
Combining
Stacks well with / avoid pairing
Stacks well with
Common questions
FAQ
Can I take it long-term?
Most studies are 8–12 weeks. Some practitioners cycle: 8 weeks on, 2 weeks off.
Does it really raise testosterone?
Small but significant effect in men with suboptimal T, especially when combined with training. Not a replacement for TRT.
Will it make me sleepy during the day?
For some, yes — that's why evening dosing is standard.
References
Sources & further reading
Educational only, not medical advice. Check with a clinician before starting anything new, especially if you're on medication or pregnant.
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