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Also known as: Withania somnifera, KSM-66, Sensoril, Indian Ginseng
The most researched adaptogen in modern clinical trials — reducing cortisol up to 30%, improving testosterone, enhancing sleep quality, and supporting anxiety reduction.
Ashwagandha is the flagship Ayurvedic adaptogen, with more RCTs than any other adaptogenic herb. The root extract (particularly KSM-66 and Sensoril standardized forms) has demonstrated consistent benefits across stress, anxiety, hormones, and physical performance.
| | KSM-66 | Sensoril | |---|---|---| | Part Used | Root only | Root + leaf | | Withanolides | 5% | 10% | | Best For | Energy, testosterone, performance | Anxiety, cortisol, sleep | | Timing | Morning | Evening | | Stimulating? | Mildly | No (calming) |
Ashwagandha is a nightshade family member. Rare reports of liver injury with prolonged use — though causality is debated. Thyroid-stimulating effects mean caution in hyperthyroidism. Cycling (8 weeks on, 2-4 weeks off) is recommended.
Withanolides (particularly Withaferin A and Withanolide D) modulate the HPA axis by reducing ACTH-stimulated cortisol release. They mimic GABA at GABA-A receptors (anxiolytic), inhibit NF-κB (anti-inflammatory), stimulate thyroid peroxidase (thyroid support), and reduce acetylcholinesterase activity (pro-cholinergic).
Typical Dose
300-600mg
Frequency
Daily (1-2 doses)
Cycle Length
8-12 weeks on, 2-4 weeks off
Half-Life
~4 hours
Most-studied adaptogen. 20+ RCTs. KSM-66 and Sensoril extracts have proprietary clinical data. Cochrane interest.
Generally well-tolerated. Common: mild GI discomfort. Rare: liver injury reports (debated). May stimulate thyroid — avoid in hyperthyroidism. Nightshade family — avoid if sensitivity. May potentiate sedatives. Cycle on/off recommended.
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