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Ashwagandha

Adaptogens

Also known as: Withania somnifera, Indian Ginseng, KSM-66, Sensoril

Ashwagandha is a premier adaptogenic herb used in Ayurvedic medicine for over 3,000 years. It reduces cortisol, combats stress and anxiety, supports thyroid function, and may improve strength and testosterone levels.

Best Timing

For stress/anxiety: morning or split doses. For sleep: before bed. Take with food to reduce GI upset. Effects build over 4–8 weeks.

Absorption

Best taken with food. KSM-66 and Sensoril are standardized for consistent withanolide content and absorption.

Health Goals
😊Mood🌙Sleep💪Muscle⚖️Hormones⚡Energy
Who Should Take This
High-Stress IndividualsAthletesMenStudents
  • Significantly reduces cortisol and stress
  • Reduces anxiety (comparable to some medications in studies)
  • Improves sleep quality
  • May increase testosterone and fertility in men
  • Supports thyroid function
  • Enhances muscle strength and recovery
  • May improve cognitive function and memory
Stress/anxiety (KSM-66)300–600 mg

Daily

5% withanolides

Sleep support300–600 mg

Before bed

Testosterone/strength600 mg KSM-66

Daily for 8+ weeks

Sensoril extract125–250 mg

Daily

Higher withanolide concentration

  • -KSM-66 – full-spectrum root extract, most studied for stress/anxiety
  • -Sensoril – root + leaf extract, higher withanolide content
  • -Root powder – traditional form, lower concentration
  • -Shoden – high bioavailability extract (35% withanolide glycosides)
Not commonly found in foods — supplementation required
L-TheanineSynergy

Both reduce anxiety through different mechanisms. Excellent calming stack.

MagnesiumSynergy

Combined use enhances stress reduction and sleep quality.

Rhodiola RoseaSynergy

Different adaptogenic mechanisms. Ashwagandha calms; Rhodiola energizes.

Vitamin D3Synergy

Both support immune function and mood.

A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of KSM-66

Chandrasekhar K, Kapoor J, Anishetty S. - Indian Journal of Psychological Medicine (2012)

300 mg KSM-66 twice daily reduced cortisol by 27.9% and stress scores by 44% over 60 days.

Examining the effect of Withania somnifera on muscle strength and recovery

Wankhede S, Langade D, et al. - Journal of the International Society of Sports Nutrition (2015)

600 mg KSM-66 daily for 8 weeks significantly increased muscle strength, size, and testosterone while reducing body fat and exercise-induced muscle damage.