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Also known as: Withania Somnifera, KSM-66, Sensoril
Good evidence for reducing cortisol, improving recovery, and modest testosterone increases. KSM-66 extract has the most research.
Amount
300-600mg (KSM-66) daily
Timing
With food, morning or evening
Notes
KSM-66 and Sensoril are standardized extracts with consistent dosing. Generic powders vary in potency.
Track your Ashwagandha intake alongside your macros in FitCommit.
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Lowers stress hormone by 14-28% in studies
Better sleep quality and reduced exercise-induced stress
10-15% increase in some studies on men
Adaptogenic properties help manage stress
Drowsiness
Take in the evening if this occurs
GI upset
Take with food
Thyroid stimulation
May increase thyroid hormones, avoid with hyperthyroidism
Helpful. Reduces cortisol spikes from calorie restriction and hard training during a cut.
Useful. The modest testosterone and recovery benefits support muscle building.
$0.15-0.40
per day
Good value
Most people notice effects from Ashwagandha within 2-4 weeks. Full benefits typically develop over 2-4 weeks of consistent use.
Ashwagandha is generally well tolerated. Potential side effects include drowsiness, gi upset, thyroid stimulation. Start with a lower dose to assess tolerance.
At approximately $0.15-0.40 per day, Ashwagandha is good value. KSM-66 is pricier but better standardized. Generic root powder is cheaper but less reliable.
Ashwagandha stacks well with Creatine, Magnesium, Rhodiola Rosea. Always introduce one supplement at a time to monitor individual responses.
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