Ashwagandha
Ashwagandha is an adaptogen that reduces stress and can lower cortisol levels. Research also shows improvements in strength and recovery.
Clinical dosage
Origin
NaturalAshwagandha (Withania somnifera) is a plant from the Ayurvedic tradition used for over 3000 years. The root is dried and extracted. KSM-66 is the most studied extract.
Safety
At 300-600mg standardized extract per day, no serious side effects have been reported. Research suggests it may lower cortisol (stress hormone) by 20-30% (Chandrasekhar et al., 2012). Not recommended during pregnancy or with thyroid issues without consulting a doctor.
For comparison
Ashwagandha is comparable to ginseng in Chinese medicine. It's not a 'strange chemical' but a plant as common in India as chamomile is in Europe.
Dosage by weight and gender
The effective ashwagandha dose is 300-600mg standardized extract (e.g. KSM-66) per day (Wankhede et al., 2015). Body weight does not play a major role in dosing. Women and men benefit similarly, but women should avoid it during pregnancy due to potential effects on the uterus. Ashwagandha can raise thyroid hormones, so consult your doctor first if you have thyroid issues.
Frequently asked questions
What is ashwagandha?▼
Ashwagandha is an herbal extract from Ayurvedic medicine. It's an adaptogen that helps your body manage stress by lowering the stress hormone cortisol. It can also improve muscle mass and strength.
Is ashwagandha dangerous?▼
At normal doses (300-600mg/day) ashwagandha is safe for most people. Avoid it during pregnancy and with thyroid conditions without consulting your doctor. For long-term use (beyond 3 months), it's best to cycle with breaks.
How much ashwagandha per day?▼
Take 300-600mg standardized extract (KSM-66 or Sensoril) per day. You can take it morning or evening. The effect builds up over 2-4 weeks of daily use.
Scientific sources
The clinical dosages on this page are based on peer-reviewed research.
- Examining the effect of Withania somnifera on muscle strength and recovery: a randomized controlled trialWankhede S et al. — J Int Soc Sports Nutr (2015)
Pre-workouts with Ashwagandha
No products found with this ingredient