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Ashwagandha (Withania somnifera)

Evidence: ★★★★☆ · Status: OTC Supplement

💡 Did you know? Ashwagandha means "smell of horse" in Sanskrit — named for the strength it was traditionally said to give whoever took it.

In plain English

Turns down the stress-hormone (cortisol) thermostat, which improves sleep, calm, and — because stress suppresses testosterone — modestly raises T in stressed men.

How it works

Withanolides act on the HPA axis to lower cortisol and modulate GABA receptors; reduces the cortisol-driven suppression of testosterone.

Molecular target & official sources

NR3C1 glucocorticoid receptor (NCBI Gene) · Withanolide A (PubChem CID 11294368)

Protocol

300–600 mg/day KSM-66 or Sensoril.

Watch out

Stimulates thyroid; caution in autoimmune disease/thyroid meds; rare liver reports.

Bottom line

Best-evidenced adaptogen for stress, sleep, and hormones.

Helps with: Sleep Better · Hormones & Testosterone · Stress & Anxiety

The human evidence

Several small randomised trials (many using KSM-66 or Sensoril extracts) report reductions in perceived stress and cortisol over 6–8 weeks, with modest sleep and, in some, testosterone effects. Consistent but small studies, often manufacturer-linked — promising, not definitive.

Stacks with

Shares a pathway — often paired with: Omega-3 (EPA/DHA), Vitamin D3 (+ K2), Testosterone (TRT), Finasteride / Dutasteride.

Avoid combining with

Sedatives and benzodiazepines (additive drowsiness), thyroid medication (it can raise thyroid hormone), and immunosuppressants (it’s immune-stimulating). Skip in pregnancy.

Availability & where to buy

Available over the counter. Widely available OTC — e.g. iHerb (ships worldwide); in Singapore also Guardian, Watsons, GNC, Shopee / Lazada. Look for a third-party-tested / GMP mark and check the dose per serving. ~S$20–40/month for a standardised extract (KSM-66 or Sensoril). Guardian, Watsons, iHerb.

How it works: the Nuclear receptors pathway →

Used in these protocols

Compare Ashwagandha (Withania somnifera)

Common questions

Does Ashwagandha (Withania somnifera) actually work?

Human-evidence rating: 4 of 5. Best-evidenced adaptogen for stress, sleep, and hormones.

How do you take Ashwagandha (Withania somnifera)?

300–600 mg/day KSM-66 or Sensoril.

What are the risks or side effects of Ashwagandha (Withania somnifera)?

Stimulates thyroid; caution in autoimmune disease/thyroid meds; rare liver reports.

Is Ashwagandha (Withania somnifera) legal or approved?

Regulatory status: OTC Supplement.