Ashwagandha
An adaptogen herb used in Ayurvedic medicine. Multiple RCTs have confirmed associations with reduced cortisol, improved sleep, and enhanced muscle strength — making it one of the better-researched natural supplements.
An ingredient with growing research
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Effects reported in research
Reduction in cortisol (significant decrease confirmed in studies)
Improved muscle strength and endurance (effects confirmed with resistance training)
Better sleep quality (improvements in onset and sleep efficiency suggested)
Association with reduced fatigue and improved recovery markers
Dosage & timing
- 300–600 mg/day of standardized extract (e.g., KSM-66).
- Take before bed or with meals.
- Effects often require 4–8 weeks to manifest.
Cautions
- •Consult a doctor before use if you have thyroid disease, autoimmune conditions, or are pregnant.
- •GI side effects (nausea, diarrhea) are occasionally reported.
Supporting research
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