herb
Ashwagandha
An Ayurvedic adaptogen with solid clinical evidence for stress, cortisol and testosterone support.
Overview
Ashwagandha (Withania somnifera) is an adaptogenic herb that has been central to Ayurvedic medicine for over 3,000 years. Modern research has validated several of its traditional uses, particularly around stress and anxiety reduction. The active compounds, withanolides, appear to modulate the stress response by influencing cortisol levels and the HPA axis. Multiple double-blind, placebo-controlled trials in healthy stressed adults have demonstrated clinically meaningful reductions in perceived stress, cortisol and anxiety scores.
Evidence rating
Multiple randomised controlled trials support ashwagandha's ability to reduce cortisol and perceived stress. Evidence for testosterone support and athletic performance is moderate. Sleep improvement evidence is early but encouraging. The KSM-66 and Sensoril extracts are the most studied forms.
Common uses
- Moderate EvidenceReducing perceived stress and anxiety
- Moderate EvidenceLowering cortisol levels
- Moderate EvidenceSupporting testosterone and male hormone balance
- Moderate EvidenceAthletic performance and muscle recovery
- Early EvidenceImproving sleep quality
Safety & cautions
Worth checking with a pharmacist if you take medication.
Common forms
The most extensively studied standardised root extract. Used in the majority of positive clinical trials.
Root and leaf extract. Also well-studied, particularly for stress and anxiety.
Potency varies significantly. Much less reliable than standardised extracts.