Ingredient · stress
Ashwagandha (KSM-66)
Stress resilience and calmer evenings.
Evidence · Strong16 RCTs7 meta-analysises
The evidence
For
athletic_performance
Effects of Ashwagandha (Withania somnifera) on VO(2max): A Systematic Review and Meta-Analysis.
Nutrients · 2020
Effects of Root Extract of Ashwagandha (Withania somnifera) on Perception of Recovery and Muscle Strength in Female Athletes.
European journal of sport science · 2025
Effects of Ashwagandha ( Withania somnifera) standardized root extract on physical endurance and VO (2max) in healthy adults performing resistance training: An eight-week, prospective, randomized, double-blind, placebo-controlled study.
F1000Research · 2023
For
sleep
Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis.
Human psychopharmacology · 2024
Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis.
PloS one · 2021
Clinical evidence for the adaptogenic effects of Withania somnifera and Rhodiola rosea - A systematic review with molecular interpretation of psychometric outcomes.
Annals of agricultural and environmental medicine : AAEM · 2026
For
stress
Effects of ashwagandha (Withania somnifera) on mental health in adults: A systematic review and dose-response meta-analysis of randomized controlled trials.
Complementary therapies in medicine · 2026
Dual impact of Ashwagandha: Significant cortisol reduction but no effects on perceived stress - A systematic review and meta-analysis.
Nutrition and health · 2025
Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysis.
Explore (New York, N.Y.) · 2024
Typical dose range
Within evidence-supported amounts. Start at the low end and titrate up only if needed.
300–600 mg
am and pm
What to expect
Effect timing depends on the goal — check the evidence cards above for goal-specific notes.