Adaptogens

Ashwagandha: Benefits, Dosage & What the Science Says

Adaptogenic herb studied for stress support, sleep quality, and recovery.

Last reviewed: Moderate evidence Withania somnifera
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Decision snapshot

What matters before you buy

Evidence
Moderate
Studied dose
Typical 300–600 mg/day (root extract, standardized), often divided doses with meals.
Quality marker
Look for a clearly disclosed form, useful dose and independent testing.
Safety check
May interact with sedatives, thyroid medication, or immunosuppressants; avoid in pregnancy unless supervised.

What Is Ashwagandha?

Adaptogenic stress & recovery support

Evidence-Based Benefits

  • Stress & cortisol modulation
  • Sleep quality improvement
  • Perceived recovery enhancement

Recommended Dosage

Typical 300–600 mg/day (root extract, standardized), often divided doses with meals.

Safety, Side Effects & Interactions

May interact with sedatives, thyroid medication, or immunosuppressants; avoid in pregnancy unless supervised.

Works Well With

Research suggests Ashwagandha may complement:

References

  1. Randomized trials on stress and sleep outcomes - PMID:0000001

Last reviewed: April 20, 2026. For informational purposes only. See full disclaimer. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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