Ashwagandha (Withania somnifera) is one of the most widely studied adaptogenic herbs, with roots in Ayurvedic medicine stretching back thousands of years. Research suggests it may help the body manage stress by modulating cortisol levels, and multiple clinical trials have linked standardized extracts like KSM-66 and Sensoril to improvements in perceived stress, anxiety symptoms, and sleep quality. Studies also indicate promising effects on physical performance, including modest gains in muscle strength and recovery, as well as potential support for testosterone levels and sexual function in both men and women. Emerging evidence points to additional roles in cognitive function and thyroid hormone balance, though more large-scale research is needed to fully understand its long-term effects. Available as root powder and concentrated extracts, ashwagandha remains one of the more well-researched herbal supplements on the market today.
Compare this supplementResearch suggests that ashwagandha may support cognitive function across several domains, including memory, attention...
View studies →Research suggests that ashwagandha supplementation is associated with improvements in several dimensions of sleep qua...
View studies →Research suggests that ashwagandha may support testosterone levels in men, with evidence coming from multiple sources...
View studies →Research suggests that ashwagandha may support thyroid function by modestly influencing thyroid hormone levels, with ...
View studies →Research suggests that ashwagandha may help reduce anxiety and stress-related symptoms, with the most directly releva...
View studies →Research suggests that ashwagandha may support muscle strength, endurance, and body composition when combined with re...
View studies →Research suggests that ashwagandha may help reduce perceived stress, with one 8-week randomized, double-blind, placeb...
View studies →Research suggests that the evidence on ashwagandha for libido and sexual function is limited and mixed, drawing from ...
View studies →Ashwagandha may increase thyroid hormone levels. Combining with iodine supplements could overstim...
View details →Both support stress reduction and sleep quality through complementary mechanisms.
View details →These are commonly referenced dosage ranges for this supplement. They are not medical recommendations. Always consult a healthcare provider before supplementing.
| Form | Dose range | Frequency | Studied for | Source |
|---|---|---|---|---|
| Extract | 300–600 mg | Daily | cognitive function and memory | Based on RCTs showing improvements in memory and executive function |
| Extract | 600–1,000 mg | Daily | muscle strength and growth | Common in resistance training RCTs showing increased strength and recovery |
| Extract | 600 mg | Daily | sleep quality | Based on RCTs demonstrating improved sleep onset and quality |
| Extract | 300–600 mg | Daily | stress relief and anxiety | Common in clinical trials using KSM-66 and Sensoril standardized extracts |
| Extract | 300–600 mg | Daily | testosterone support and libido | Based on RCTs reporting elevated testosterone and improved sexual function |
| Powder | 3,000–6,000 mg | Daily | general health and traditional use | Traditional Ayurvedic dosing of raw root powder, divided doses |