Mood/Hormonal/Performance

Ashwagandha

An adaptogenic herb (Withania somnifera) used for millennia in Ayurvedic medicine, with growing clinical evidence for reducing stress, anxiety, and cortisol while supporting sleep, testosterone, and physical performance.

Ashwagandha

score

evidence

Caution

risk

Proven Benefits

01Reduces stress and cortisol levels

02Alleviates anxiety symptoms

03Improves sleep quality and onset

04Supports testosterone levels in men

05Enhances strength and VO2max

06Improves cognitive function and memory

Chemical Forms

Recommended

KSM-66 (root extract, ≥5% withanolides)
Sensoril (root + leaf extract, ≥10% withanolides)
Shoden (root + leaf, ≥35% withanolides)

Avoid

Non-standardized generic powders
Leaf-only extracts (higher withaferin A, liver risk)
Products without withanolide standardization

Expert Note

Root-only extracts are safest; standardization matters

Protocol

Amount

300 mg - 600 mg

Frequency

daily

When

With food, evening preferred for sleep

Condition-Based Dosing

Stress and anxiety reduction

300 - 600 mg/day root extract (KSM-66 or equivalent)— Effects typically appear within 2-4 weeks; 6-8 weeks for full benefit

Sleep improvement

300 - 600 mg/day root extract, taken in the evening— Greater benefit with ≥600 mg/day and ≥8 weeks duration

Testosterone and hormonal support

300 mg twice daily (600 mg/day total) of KSM-66— Benefits primarily in stressed or deficient men; subtle if cortisol is healthy

Physical performance and strength

300 - 600 mg/day root extract during training— Studies show improved squat/bench press and VO2max over 8 weeks

Generalized anxiety disorder (adjunct)

250 - 600 mg/day (WFSBP/CANMAT provisional recommendation)— Not a substitute for standard therapy; use under clinical guidance

Safety & Limits

Upper Safe Limit

1,250 mg/day extract (max studied; most use ≤600 mg)

Cycling

Safe for continuous use

Contraindications

Pregnancy and breastfeeding (potential abortifacient concerns)

Autoimmune disorders (may stimulate immune system)

Thyroid disorders (may alter TSH, T3, T4 levels)

Hormone-sensitive prostate cancer (may increase testosterone)

Pre-surgery (stop 2 weeks before due to sedative/blood pressure effects)

Thyroid medications like levothyroxine (potential interaction)

Diabetes medications (may further lower blood sugar)

Sedatives and anticonvulsants (additive CNS depression)

Known liver disease (rare hepatotoxicity reports)

Synergies

Magnesium

Complementary relaxation and sleep support via GABA pathways

L-Theanine

Additive anxiolytic effect without sedation

Vitamin D3

Both support testosterone and immune function synergistically

Rhodiola Rosea

Complementary adaptogen for energy and stress resilience

Avoid Combining With

✕Caffeine in excess (may counteract anxiolytic effects)
✕Alcohol (competes with liver metabolism, magnifies sedation)
✕Immunosuppressants (ashwagandha may stimulate immune activity)

Updated 4/15/2026