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Herb

Ashwagandha

Herb studied for cortisol reduction, stress resilience, sleep quality. How it works, the dose and timing studied, what it interacts with, and the research behind the grade.

Grade B evidence moderate: promising but smaller or mixed human trials Also known as Withania somnifera, Indian ginseng
All compounds
Best for Cortisol reduction, Stress resilience, Sleep quality, Testosterone support
Typical dose 300–600 mg standardized root extract (KSM-66 or Sensoril)
Timing With food; evening dosing may improve sleep onset
Category Herb
Topics
Sleep & Recovery Focus & Mind Hormones & Metabolism Energy & Vitality Strength & Performance
How it works

What it is and the mechanism

Withanolides (active glycowithanolides) modulate the HPA axis, reduce cortisol, and have GABAergic activity. KSM-66 and Sensoril are the most-studied branded extracts with consistent bioavailability.

Dose and timing

When and how much to take

The dose below reflects the range used in published research. Match the form alongside the milligrams. Set your own wake and bed times to map the timing onto your day.

Timing visualizer

When to take Ashwagandha

Dose: 300–600 mg standardized root extract (KSM-66 or Sensoril). Set your own wake and bed times to map the guidance onto your day.

12a6a12p6pDAY1 dose
10 pmBefore bed. Take roughly 30 to 60 minutes before lights out.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Before you stack it

Interactions and cautions

Read these before combining this with other supplements or medication. The risk is rarely the headline, it is the interaction you did not check.

Interactions
  • Thyroid medications, may alter thyroid hormone levels
  • Immunosuppressants, theoretical interaction
Cautions
  • Autoimmune conditions, avoid without physician supervision
  • Pregnancy, contraindicated
  • Rare reports of liver injury at high doses; stay within studied ranges
Stacking

What pairs well, and what to keep apart

Derived from shared topics, complementary categories, and the interaction list. Introduce one compound at a time so you can tell what works.

Stacks well with
Caffeine A Creatine monohydrate A Iron A Vitamin D3 A
Keep apart from

No direct compound conflicts derived. Still check the interactions list above against your medication.

Explore more

Compounds in the same topics

Often considered alongside this one. Each carries its own evidence grade.

Caffeine

Grade A evidence
Best for Alertness
Typical dose 40–200 mg per serving; up to ~3–6 mg/kg before exercise
View details →

Creatine monohydrate

Grade A evidence
Best for Muscle power output
Typical dose 3–5 g daily (loading phase optional)
View details →

Iron

Grade A evidence
Best for Oxygen transport
Typical dose 18 mg daily (RDA for menstruating women); higher only to correct confirmed deficiency
View details →
Sources
  1. Chandrasekhar K et al. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration extract of Ashwagandha root. Indian J Psychol Med.
  2. Pratte MA et al. (2014). An alternative treatment for anxiety: a systematic review of human trial results. J Altern Complement Med.

This is educational information, not medical advice. Talk to a qualified healthcare professional before changing your treatment, medication, or supplement routine, especially if you are pregnant, nursing, or managing a health condition.