Ashwagandha
Also known as: KSM-66, Sensoril, Withania Somnifera
The most researched adaptogen for stress reduction, cortisol management, and testosterone support.
What it is
Ashwagandha (Withania somnifera) is an adaptogenic herb used in Ayurvedic medicine for thousands of years. Modern clinical research has validated several of its traditional applications, particularly stress and anxiety reduction, cortisol modulation, and testosterone support. Two standardized extracts — KSM-66 (root extract, 5% withanolides) and Sensoril (root and leaf extract, 10% withanolides) — dominate clinical research and represent the highest quality commercial forms.
How it works
Withanolides (the primary active compounds) modulate the hypothalamic-pituitary-adrenal (HPA) axis, reducing cortisol secretion in response to stress. They also appear to influence GABA-A receptors, producing anxiolytic effects. Clinical trials demonstrate significant reductions in perceived stress (PSS), serum cortisol, and inflammatory markers (CRP, IL-6) compared to placebo. Secondary mechanisms may include androgen receptor modulation supporting testosterone.
Clinical dose range
300–600 mg standardized extract/day
Most studies use 300 mg twice daily or 600 mg once daily of KSM-66 or Sensoril. Lower doses (125–250 mg) appear effective for sleep specifically. Withania extracts take 4–8 weeks for full adaptation. Take with meals.
Forms comparison
What to look for on the label
- Uses a branded, standardized extract (KSM-66, Sensoril, or Shoden)
- Withanolide percentage disclosed on label
- Third-party tested for heavy metals (herbs are commonly contaminated)
- No proprietary blends that hide the ashwagandha dose within a mixture
Health goals supported
Safety & dosing notes
Generally well tolerated. Rare GI side effects at high doses. Contraindicated in pregnancy (uterotonic). May interact with thyroid medications — monitor TSH. A small percentage of people report transient increased anxiety initially. Avoid in autoimmune conditions.
SuppsBuddy requires disclosure of the specific extract type and withanolide percentage. Generic 'ashwagandha root powder' without standardization receives a lower ingredient quality score. Products hiding the dose in proprietary blends are flagged for transparency.
Frequently asked questions
What is Ashwagandha?
Ashwagandha (Withania somnifera) is an adaptogenic herb used in Ayurvedic medicine for thousands of years. Modern clinical research has validated several of its traditional applications, particularly stress and anxiety reduction, cortisol modulation, and testosterone support. Two standardized extracts — KSM-66 (root extract, 5% withanolides) and Sensoril (root and leaf extract, 10% withanolides) — dominate clinical research and represent the highest quality commercial forms.
How does Ashwagandha work?
Withanolides (the primary active compounds) modulate the hypothalamic-pituitary-adrenal (HPA) axis, reducing cortisol secretion in response to stress. They also appear to influence GABA-A receptors, producing anxiolytic effects. Clinical trials demonstrate significant reductions in perceived stress (PSS), serum cortisol, and inflammatory markers (CRP, IL-6) compared to placebo. Secondary mechanisms may include androgen receptor modulation supporting testosterone.
What is the typical clinical dose range for Ashwagandha?
300–600 mg standardized extract/day. Most studies use 300 mg twice daily or 600 mg once daily of KSM-66 or Sensoril. Lower doses (125–250 mg) appear effective for sleep specifically. Withania extracts take 4–8 weeks for full adaptation. Take with meals.
What forms of Ashwagandha should I look for?
KSM-66® (root extract, ≥5% withanolides): Most studied branded extract; full-spectrum root with strong clinical trial history | Sensoril® (root and leaf, ≥10% withanolides): Validated extract; higher withanolide content; some studies show superior stress outcomes | Shoden® (ashwagandha extract, 35% withanolides): Newer high-potency extract with promising clinical data; effective at lower doses | Generic ashwagandha root powder: Effective if withanolide content is disclosed and third-party verified; risk of inconsistency | Non-standardized ashwagandha: Withanolide content unknown; clinical outcomes unreliable
Is Ashwagandha safe?
Generally well tolerated. Rare GI side effects at high doses. Contraindicated in pregnancy (uterotonic). May interact with thyroid medications — monitor TSH. A small percentage of people report transient increased anxiety initially. Avoid in autoimmune conditions. This information is educational and is not medical advice.
How does SuppsBuddy evaluate Ashwagandha?
SuppsBuddy requires disclosure of the specific extract type and withanolide percentage. Generic 'ashwagandha root powder' without standardization receives a lower ingredient quality score. Products hiding the dose in proprietary blends are flagged for transparency.
Related ingredients
This page is for educational purposes only. These statements have not been evaluated by the FDA. This information is not intended to diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional before starting any supplement.