Ashwagandha
An ancient Ayurvedic adaptogen (Withania somnifera) with strong modern clinical evidence for stress reduction, sleep improvement, and testosterone support.
Pharmacists & Nutrition Researchers · Updated March 2026
300–600 mg
Dosage
evening
Timing
Strong
Evidence
3 cited
Studies
Benefits of Ashwagandha
Reduces cortisol and perceived stress
Improves sleep quality and onset
May increase testosterone in men
Supports muscle strength and recovery
May reduce anxiety symptoms
How Ashwagandha Works
Ashwagandha modulates the HPA axis, reducing cortisol output. Its withanolides interact with GABA receptors, promoting calmness. It also has mild thyroid-stimulating effects and may increase DHEA-S levels.
Recommended Dosage
Use standardized root extract (KSM-66 or Sensoril). Take with food for better absorption. Full-spectrum root extract is preferred over leaf extracts.
Who Should Avoid Ashwagandha
Key Research
Adaptogenic and anxiolytic effects of ashwagandha root extract (2019)
300mg twice daily reduced stress scores by 44% vs placebo
DOI: 10.7759/cureus.9434Effects of ashwagandha on sleep quality (2021)
600mg/day improved sleep quality by 72% in insomnia patients
DOI: 10.1371/journal.pone.0257843Ashwagandha supplementation and testosterone (2019)
Increased testosterone by 14.7% in overweight men aged 40-70
DOI: 10.1016/j.heliyon.2019.e01640Recommended Ashwagandha Brands in India
Rasayanam Ashwagandha KSM-66
Rasayanam
"Clinically validated KSM-66 extract with high standardisation (5% withanolides) from a trusted Indian nutraceutical brand."
Himalaya Ashwagandha
Himalaya
"India's most-trusted Ayurvedic brand. Not KSM-66 standardized, but a reliable and widely available Ashwagandha at a very accessible price."
Products are selected based on quality, testing, and purity — not affiliate economics. See our selection criteria.
Works Well With
Frequently Asked Questions
What is Ashwagandha used for?
An ancient Ayurvedic adaptogen (Withania somnifera) with strong modern clinical evidence for stress reduction, sleep improvement, and testosterone support.
What is the recommended dosage of Ashwagandha?
The clinically studied dosage range is 300–600 mg per day. Use standardized root extract (KSM-66 or Sensoril). Take with food for better absorption. Full-spectrum root extract is preferred over leaf extracts.
When is the best time to take Ashwagandha?
Ashwagandha is best taken in the evening. Use standardized root extract (KSM-66 or Sensoril). Take with food for better absorption. Full-spectrum root extract is preferred over leaf extracts.
Is Ashwagandha safe?
Ashwagandha is generally considered safe at recommended dosages. However, it may be contraindicated for: Pregnancy and breastfeeding, Hyperthyroidism or thyroid medication, Autoimmune conditions (may stimulate immune system), Surgery (stop 2 weeks before). Always consult a healthcare professional before starting any supplement.
Is Ashwagandha vegetarian?
Ashwagandha supplements are available in vegetarian form. Check the specific product label for capsule ingredients.
Can I take Ashwagandha with other supplements?
Be aware of these interactions: May enhance sedative effects of sleep medications. May increase thyroid hormone levels — monitor if on thyroid meds. May lower blood sugar — monitor if on diabetes medication
Is Ashwagandha right for you?
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