Premier Ayurvedic adaptogen with strong evidence for stress, sleep, and anxiety. Rare convergence of traditional and clinical evidence, but significant individual variation and serious contraindications.
Traditions: Ayurveda, Unani, Western herbalism (modern)
Multiple traditions agree on use.
Primary Rasayana (rejuvenator), Balya (strengthening), Vajikari (aphrodisiac). Name 'Ashwagandha' means 'horse's strength' in Sanskrit. Used for sleep, vitality, nervous system support, sexual health.
Classified as Musakkin (sedative), Muqawwi-e-Bah (aphrodisiac). Used for nervous exhaustion, weakness, low libido, premature aging.
Adopted as adaptogen following Soviet research. Focus on stress resilience, athletic performance, cognitive function.
Ashwagandha has remarkably strong evidence across multiple outcomes. Meta-analyses show consistent cortisol reduction (11-32%), sleep quality improvement, and anxiety reduction comparable to pharmaceutical anxiolytics. However, there's notable individual variation - it works powerfully for some and not at all for others.
Cortisol reduction -2.36 µg/dL (p<0.0001), Perceived Stress Scale reduction -4.88 (p=0.0013) across multiple RCTs
5 RCTs, n=400, standardized mean difference -0.59 (p<0.05), with 72% subjective improvement vs 29% placebo
12 RCTs, n=1,002, SMD -1.55 (p=0.005), comparable to pharmaceutical anxiolytics
Bench press gains +46kg vs +26kg placebo in 8 weeks with resistance training. Testosterone +96.2 ng/dL vs +18.0 placebo
Most studied preparations. KSM-66 (root only, 5% withanolides) for stress/strength. Sensoril (root+leaf, 10%) for sleep. Shoden (35%) for cognition.
Taste: Very bitter, earthy, astringent. Often described as 'tastes like dirt.' Milk and honey help.
Traditional preparation. Mix with warm milk, ghee, honey. Can roast briefly in ghee to improve taste. Higher dose needed than extracts.
1:5 at 40-50% alcohol common. Faster absorption than capsules. Still bitter.
Ashwagandha represents a rare case of remarkable convergence between ancient traditional knowledge and modern clinical evidence. This is not common in herbal medicine - most herbs have either strong traditional use OR modern evidence, rarely both at this level.
Strong evidence (multiple meta-analyses):
Moderate evidence:
Critical nuance discovered: Cortisol reduces consistently, but subjective stress relief varies. You may see objective improvements (cortisol levels, HRV, sleep metrics) without feeling subjectively “less stressed” - both are valid outcomes. The herb is working even if you don’t “feel different.”
Ayurveda (3,000+ years):
Unani medicine:
Etymology tells the story:
The consistency across Ayurveda, Unani, and modern Western research for sleep, strength, stress, and vitality is notable. When multiple unrelated traditions independently arrive at similar uses, validated by modern RCTs, it’s worth paying attention.
Standardized extracts (most convenient, most studied):
Three main types - choose based on your goal:
| Extract | Withanolides | Best For | Dose |
|---|---|---|---|
| KSM-66 | 5% (root only) | Stress, strength, testosterone | 300-600mg/day |
| Sensoril | 10% (root + leaf) | Sleep quality, anxiety | 125-250mg/day |
| Shoden | 35% (root + leaf) | Cognitive function, low pill burden | 120mg/day |
Traditional powder (full-spectrum, less convenient):
Roasting technique: Warm ghee in pan, add powder, stir 1-2 min on low heat. This improves taste (less bitter) and enhances absorption.
Timing: Morning for energy, 1-2 hours before bed for sleep.
Week 1-2: 150mg extract OR 1/4 tsp powder once daily
Week 3-4: 300mg once daily OR 1/2 tsp powder
Week 5-8: If needed, 300mg twice daily (600mg total) OR 1 tsp powder
Don’t expect immediate results. This isn’t caffeine. Effects build over time.
Why cycle?
Recommended protocol:
Take a break if:
Baseline (1 week before starting):
During trial (weeks 1-8): Track the same markers daily. Compare:
RED FLAGS - Stop immediately:
What they report: “Stress doesn’t hit me the same way,” deeper sleep, sustained energy, mental clarity, profound stress relief.
What they report: “Didn’t do a thing,” “even foggier after taking it.”
Action: Try different adaptogen (rhodiola, holy basil, eleuthero). Focus on lifestyle interventions.
Emotional blunting: 5-15% report “killing emotions,” apathy, emotional flatness. Mechanism unclear (possibly cortisol-dopamine-serotonin interaction). Typically resolves 1-2 weeks after stopping, but can persist. Monitor closely - if you notice this, discontinue immediately.
Ashwagandha tastes… very earthy. Bitter. Astringent. Often described as “tastes like dirt” or “wet cardboard.” This is normal. The traditional milk-honey-ghee preparation helps. Capsules avoid the taste entirely. The bitterness is part of the active compounds.
If you can’t tolerate powder, standardized extracts in capsules are clinically validated and work well.
The problem: 21% of Ayurvedic products contain detectable lead, mercury, or arsenic. Ashwagandha shows “very high metal bioaccumulation” from soil. Only 25% of ashwagandha supplements passed ConsumerLab quality review.
What to look for:
Brands with good reputation (not exhaustive): Nootropics Depot, Jarrow, Himalaya, Gaia Herbs, Organic India (KSM-66 or Sensoril extracts).
Avoid: Unbranded, unstandardized products without third-party testing.
This is a powerful tool that works profoundly for some, does nothing for others, and causes problems for a small subset. The only way to know is careful, systematic n=1 experimentation with close monitoring.
When it works: Life-changing stress resilience, deep sleep, sustained energy, mental clarity, recovery support.
When it doesn’t: Valuable information - you’re a non-responder. Try different adaptogens.
When it causes problems: Serious contraindications exist (liver, thyroid, autoimmune). Respect them. Monitor for emotional blunting. Discontinue if adverse effects appear.
Start low, go slow, track honestly, respect contraindications, cycle periodically, prioritize quality. Give it 8 weeks before deciding.
Duration: Minimum 4 weeks, optimal 8 weeks. Some benefits appear within 1 week, but full adaptogenic effects take 2-3 months.
What to notice:
Start low: 150-300mg extract OR 1/4-1/2 tsp powder with food. Increase gradually over 2-4 weeks to standard dose (600mg extract or 1 tsp powder). Take morning for energy, evening for sleep (1-2 hours before bed). Effects build over time - don't expect immediate results. Individual variation is high: you may be a strong responder, non-responder, or adverse responder. Only way to know is systematic trial with close monitoring.
Generally considered: caution
Contraindications:
Pregnancy/Nursing: Contraindicated in pregnancy (may stimulate uterine contractions). Insufficient data for breastfeeding. Traditional use was in weak pregnant women, but modern precautionary principle prevails.
Generally safe for healthy adults short-term (≤3 months). Monitor liver function if using >3 months. Watch for emotional blunting (5-15% report 'flatness,' loss of joy - discontinue immediately if noticed). May interact with sedatives (additive CNS depression), thyroid medications (monitor closely), diabetes medications (blood sugar lowering), blood pressure medications (additive effect). Discontinue 1-2 weeks before surgery. Some report withdrawal effects (brain zaps, rebound anxiety) - typically resolve in 1-2 weeks. Quality matters: 21% of Ayurvedic products contain heavy metals - choose third-party tested brands only.