Ashwagandha

Ashwagandha (Withania somnifera) is an adaptogenic herb with one of the stronger evidence bases among botanicals. Multiple RCTs using KSM-66 and Sensoril extracts show consistent reductions in cortisol (around 20-30%) and self-reported stress scores. Sleep quality improvements are also well-documented. The evidence for testosterone and physical performance is present but weaker, real effects in some populations, less consistent across studies. Standard dosing is 300-600mg of a standardised extract daily. Rare liver injury cases have been reported at high doses; avoid in pregnancy. Works best for people dealing with high stress or disrupted sleep, less compelling as a general performance supplement.

Also known as: Withania somnifera, Indian Ginseng, KSM-66