Ashwagandha

One of the better-supported adaptogens, especially for stress and sleep, though thyroid and GI caution still matter.

A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.

Multiple randomized trials support ashwagandha for stress scores, cortisol reduction, sleep quality, and some strength or recovery outcomes. Withanolide standardization changes potency considerably.

• Reduces stress and anxiety in many users
• Often improves sleep quality and resilience
• May support strength and recovery training outcomes

Common extract dosing ranges from 300-600 mg/day of standardized root extract.

• GI upset
• Drowsiness
• Possible thyroid stimulation

May worsen hyperthyroid states, cause GI upset, or be inappropriate in pregnancy or certain autoimmune contexts.

Most positive trials use standardized root extracts, not generic powders with unclear withanolide content.

• Stress70
• Anxiety60
• Sleep40
• Recovery35