Ashwagandha Root

Multiple human trials show meaningful reductions in cortisol and perceived stress. Most studies used standardized root extract (KSM-66 or Sensoril) at 300–600mg daily. Results should not be assumed to transfer equally to loose cut root without preparation.

Some human evidence suggests improvements in sleep onset and quality, primarily in adults with insomnia or high stress. Again, most studies used extract rather than whole root.

Limited human trials suggest modest improvements in strength and recovery in resistance-trained adults. Evidence is weaker here and less consistent.

Long established in Ayurvedic medicine as a rasayana — a rejuvenating tonic for adrenal fatigue and thyroid regulation. Modern clinical evidence for this specific use is limited.

Used for over 3,000 years in Ayurvedic traditions as a general adaptogen — helping the body adapt to physical, chemical, and environmental stress. One of the most documented herbs in traditional medicine worldwide.

What has been studied: Standardized ashwagandha root extracts — primarily KSM-66 (full-spectrum, 600mg/day) and Shoden (withanolide glycoside concentrate, 240mg/day). In whom: Adults with self-reported chronic stress, elevated cortisol, or anxiety. Most trials ran 60–90 days. What researchers found: Statistically significant reductions in serum cortisol, perceived stress scores, and anxiety ratings across multiple independent randomized controlled trials. A 2024 meta-analysis of 15 RCTs with 873 participants confirmed the effect. Important limitation: Every significant trial used a standardized extract, not whole cut root. Standardized extracts concentrate withanolides to a defined percentage. The cut and sifted root sold here contains the same compounds but at lower, less predictable concentrations. Traditional preparation — particularly long decoction (30–45 minutes, low simmer) — improves extraction from whole root and is how this herb was used historically.