Ashwagandha (KSM-66)
Adaptogenic herb (Withania somnifera) with clinical evidence for cortisol reduction, stress management, and anxiolytic effects.
Evidence by Outcome
Cortisol Reduction
11-32% serum cortisol reduction
Anxiety
Significant HAM-A score reduction
Testosterone
~15% increase (mostly in stressed/infertile men)
Strength
Modest increase in untrained subjects
Sleep Quality
Improved sleep onset and quality
Dosing Guide
300-600mg/day (KSM-66)
Morning or evening, with food
KSM-66 most studied. Consider cycling 8 weeks on, 2-4 weeks off due to liver toxicity reports.
Safety Profile
Possible Side Effects
- • GI discomfort
- • Drowsiness
- • Rare liver injury reports (WHO 2023 alert)
Contraindications
- ⚠ Hyperthyroidism
- ⚠ Pregnancy
- ⚠ Autoimmune conditions
- ⚠ Liver disease
Known Interactions
Ashwagandha reduces cortisol while caffeine raises it. May partially counteract each other's effects. Consider timing: ashwagandha PM, caffeine AM.
Source: Pharmacological reasoning
Both reduce anxiety through different mechanisms — ashwagandha via HPA axis, L-theanine via alpha waves. Complementary anxiolytic stack.
Source: Mechanistic reasoning
Both support relaxation and sleep. Magnesium glycinate + ashwagandha is a popular evening stack for sleep quality.
Source: Complementary mechanisms
Omega-3 anti-inflammatory + ashwagandha adaptogenic. No known negative interaction. Complementary for stress management.
Source: No interaction data; mechanistically complementary
Dual anxiolytic stack. L-theanine for acute calm, ashwagandha for chronic stress adaptation. Safe combination.
Source: Mechanistic reasoning