AdaptogenModerate evidence
Ashwagandha (KSM-66)
Adaptogen with solid RCT evidence for cortisol reduction, sleep quality, and perceived stress.
How it works
Ashwagandha acts as an adaptogen mainly via the stress axis: it dampens adrenal cortisol output (the HPA axis) and promotes relaxation through GABA-like effects. Its withanolides are considered the key actives. Trials show reduced stress, better sleep quality and, in some male studies, a modest rise in testosterone.
Goals
SleepStressHormones
Timing
Evening
Price tier
Medium
Dosage
300–600 mg KSM-66 per day, preferably in the evening.
Considerations
Prefer standardized extracts (KSM-66 or Sensoril). Avoid during pregnancy.
Form
CapsulePowder
Scientific detail
HPA axis modulationCortisol reductionGABAergic activity
Altered intercellular communication
Evidence base
