Ashwagandha
Adaptogen with the strongest modern evidence among adaptogens for cortisol and anxiety.
Why
Withania somnifera. Modern trials consistently show modest reductions in cortisol and self-reported stress at 300–600mg/day of a standardized root extract over 6–8 weeks. KSM-66 and Sensoril are the two best-studied branded extracts.
How it works
Withanolides dampen the HPA-axis cortisol response under stress; mild GABA-mimetic activity contributes to subjective calm.
Expected onset · 4–8 weeks for cortisol / stress effects
How to take
Dosage
300–600mg standardized extract (e.g., KSM-66) daily.
Timing
Evening for sleep support, or split morning/evening for stress
On the label
Standardized extract (KSM-66 or Sensoril). Avoid bulk powder of unknown provenance.
Ideal for
People with chronic perceived stress; mild-to-moderate sleep disruption.
Safety
Markers this may influence
Evidence
Lopresti 2019 Medicine RCT (60-day trial of standardised ashwagandha extract in stressed adults): significant reductions in morning cortisol and self-reported stress/anxiety vs placebo, with the strongest modern adaptogen RCT evidence. Effect sizes are modest but consistent across small trials; KSM-66 and Sensoril are the best-studied extracts.
Where to get it
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