Ashwagandha
An adaptogenic herb from Ayurvedic medicine. Studies point to reduced stress, anxiety, and cortisol, but the trials are still small.
What the science says
- Reduced stress and anxiety Moderate evidence
Randomized controlled trials showed significant reductions in perceived stress scores and serum cortisol with root extract (e.g. 300 mg twice daily of KSM-66 extract). The studies are positive but small and often industry-funded.
- Improved strength and performance Limited evidence
A few small studies suggest gains in strength and VO2max, but the evidence is still insufficient for a firm recommendation.
Dosage & safety
Studied dose300–600 mg/day of standardized root extract (with withanolides), usually split into two doses.
SafetyWell tolerated in short-term use (up to ~3 months in studies). Rare reports of liver toxicity. Avoid during pregnancy and in thyroid disease without medical supervision.
Scientific references
- A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults
- An investigation into the stress-relieving and pharmacological actions of an ashwagandha extract: A randomized, double-blind, placebo-controlled study
Where to buy
Swanson Vitamins, Full Spectrum® Ashwagandha, 450 mg, 100 Vegan Capsules
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