Ashwagandha (KSM-66)

adaptogens

★★★★★

Ancient Ayurvedic adaptogen. Clinically shown to reduce cortisol, improve stress resilience, and enhance sleep quality. KSM-66 is the most researched extract.

Benefits

✓Reduces cortisol and perceived stress

✓Improves sleep quality

✓May increase testosterone in men

✓Anxiety reduction

✓Physical performance enhancement

Dosage

Typical Dose

300-600mg daily (KSM-66 extract)

Upper Limit

1,200mg daily

Timing

Evening for sleep, or split morning/evening for stress

Forms & Bioavailability

KSM-66

High — full-spectrum root extract, most clinically studied

Sensoril

High — root and leaf extract, higher withanolide content

Generic root powder

Lower — less standardised, variable potency

Side Effects

⚠Drowsiness (dose-dependent)

⚠May worsen thyroid conditions (can increase thyroid hormones)

⚠Mild digestive upset in some people

⚠Not recommended during pregnancy

Interactions

⚡Thyroid medications — may increase thyroid hormone levels

⚡Sedatives — additive drowsiness

⚡Immunosuppressants — may stimulate immune system

Research Summary

Multiple RCTs showing cortisol reduction (14-28%) and improved sleep quality. KSM-66 has the most clinical data. A 2021 systematic review of 12 trials confirmed anxiolytic and stress-reducing effects.

Disclaimer: This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement, especially if you have existing health conditions or take medication.