Ashwagandha (KSM-66)
300-600mg KSM-66 ashwagandha daily. Clinical trials show reduced cortisol (~30%), improved sleep quality, and modest testosterone increases.
Dosage & Timing
Evidence Strength
3/5 — ModerateModerate evidence. Multiple RCTs show benefits for cortisol reduction, anxiety, and sleep. Long-term safety data is limited. Cycling recommended.
Overview
Take 300-600mg of KSM-66 ashwagandha root extract daily. This adaptogen has been shown to reduce cortisol, anxiety, and improve sleep quality and testosterone levels in multiple clinical trials.
How To Do It
Choose KSM-66 extract
KSM-66 is the most clinically studied extract. Full-spectrum root extract.
Start with 300mg/day
Take in the evening. Increase to 600mg if well-tolerated.
Cycle usage
8 weeks on, 2 weeks off. Long-term continuous use is not well-studied.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
A prospective, randomized double-blind, placebo-controlled study of ashwagandha root extract↗
Ashwagandha root extract reduced stress and serum cortisol compared with placebo.
Primary Literature
Who Popularized This
Interactions & Warnings
Contraindications
- ⚠Thyroid conditions (ashwagandha may raise thyroid hormones)
- ⚠Autoimmune conditions
- ⚠Pregnancy
Interactions
- •May potentiate sedatives and anti-anxiety medications
- •Cycle: 8 weeks on, 2 weeks off
Measurable Outcomes
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