AdaptogensAvoid During Pregnancy

Ashwagandha (Withania somnifera)

Also known as: Indian ginseng, winter cherry

Ashwagandha is an adaptogenic herb used in Ayurvedic medicine for over 3,000 years. It's primarily used to reduce stress and anxiety, improve sleep, and support hormonal balance. Clinical trials show it significantly reduces cortisol levels.

Key Benefits

Reduces cortisol and perceived stress
May improve sleep quality
Supports testosterone levels in men
May enhance physical performance and muscle strength
Supports thyroid function

Recommended Dosage

General Use

300-600 mg daily (root extract)

Upper Limit

1200 mg daily

Standardized

Look for 5% withanolides minimum

Forms & Bioavailability

Best Forms

✓KSM-66 (root extract)
✓Sensoril (root + leaf extract)

Forms to Avoid

✗Whole herb powder (less concentrated)
✗Products without withanolide standardization

Safety Notes

May aggravate autoimmune conditions (thyroid, lupus, RA)
Can cause drowsiness — take at night
Rare reports of liver toxicity at very high doses
Avoid before surgery (sedative effects)
May affect thyroid hormone levels

Drug Interactions

Consult your healthcare provider if you take any of the following:

Thyroid medicationsSedatives/benzodiazepinesImmunosuppressantsBlood sugar medications

Sources

• Journal of Alternative and Complementary Medicine
• Indian Journal of Psychological Medicine

Top Ashwagandha (Withania somnifera) Supplements

Nature Made Ashwagandha 300mg

Nature Made

gummy·300mg

USP Verified

Added SugarsProprietary Blend

Garden of Life Ashwagandha 1000mg

Garden of Life

gummy·1000mg

USP VerifiedUSDA Organic

Added Sugars

Ghost Ashwagandha 600mg

Ghost

powder·600mg

USP VerifiedNon-GMO Project Verified

Dymatize Ashwagandha 600mg

Dymatize

powder·600mg

Not Third Party Tested

SmartyPants Ashwagandha 600mg

SmartyPants

powder·600mg

Not Third Party TestedProprietary Blend

Align Ashwagandha 300mg

Align

capsule·300mg

Not Third Party Tested