Ashwagandha
600 mg · Daily
Evidence
- Human Studies
- 40
- Animal Studies
- 60
- Clinical Status
- Dietary Supplement
- Confidence
- Moderate
- Long-Term Safety
- Generally well-tolerated in trials up to ~3 months; long-term (multi-year) human safety data is limited
What this score is: a measure of how much research exists and how far along it is (animal-only vs. human trials, research-stage vs. FDA approved) — not how safe, effective, or worth trying a compound is. A low score usually means “early stage” or “understudied,” not “bad.” A high score doesn’t mean “better” for your goals than a lower-scored one.
This is not my personal rating of the compound, not a recommendation, and not medical advice. It’s a general research synthesis for informational purposes only, not a live literature count. See the linked research and talk to a licensed clinician before making decisions based on it.
Mechanism
An adaptogenic herb (Withania somnifera) studied for effects on cortisol regulation and stress resilience. Evidence is reasonably consistent for stress/anxiety and sleep quality; evidence for other commonly marketed claims (testosterone, muscle gain) is more preliminary and mixed.
Common Protocols
- 300–600 mg daily of a standardized root extract (e.g. KSM-66 or Sensoril)
- Typically taken for defined periods (8–12 weeks) rather than indefinitely, mirroring most trial durations
Side Effects
- GI upset
- Drowsiness
- Rare reports of liver issues at high doses — discontinue and seek care if you notice jaundice or unusual fatigue
Interactions
- May increase sedative effects when combined with sleep aids or alcohol
- Caution with thyroid medication — ashwagandha can increase thyroid hormone levels
- Avoid in pregnancy
Practical Details
- Cost
- $$
- Typical Dose
- 600 mg
- Storage
- Store in a cool, dry place
Research Links
Adaptogen; cortisol and stress support