Ashwagandha (Withania somnifera) is the most-studied adaptogen, with KSM-66 as the most-validated standardised extract. The strongest evidence is for chronic stress, cortisol reduction, and sleep.
Ashwagandha produced a 27.9% reduction in serum cortisol and significant improvements across all measured stress assessment scales vs placebo.
Ashwagandha significantly improved overall sleep (SMD 0.59), sleep onset latency, and sleep quality. Effects more pronounced in adults with insomnia.
Ashwagandha group showed significantly greater strength gains (bench press +46 kg vs +26 kg), muscle size, and post-exercise muscle recovery markers vs placebo.
Ashwagandha increased DHEA-S and testosterone by 18% and 14.7% respectively, with significant improvements in self-reported wellbeing and fatigue.
We prioritize randomised controlled trials and meta-analyses over single observational studies. Animal and in-vitro data are listed as "mechanistic", they suggest direction, not human effect size.
We don't cherry-pick favourable studies, omit conflicting evidence, or cite industry-funded trials without flagging the conflict of interest where known.
The research is one thing, what to take, at what dose, paired with what, is another. We compose stacks that turn the evidence into a daily routine.
Studies referenced are real published research. Summaries are paraphrased for accessibility, for exact methods and full text, click through to PubMed. Educational use only, not medical advice. Consult a qualified clinician before starting any new supplement.