Ashwagandha
Ashwagandha consistently lowers self-reported stress and cortisol in trials, and several studies report better sleep quality and small strength improvements.
Effective dose
300–600 mg of a standardized extract per day.
Timing
Evening for sleep and stress; consistent daily use matters more than timing.
What it is
A root used in Ayurvedic medicine. Standardized extracts such as KSM-66 and Sensoril are what studies use.
How it works
It appears to moderate the body's stress-hormone response, which in turn supports sleep quality and recovery between hard sessions.
What the research shows
- Multiple randomized trials show reduced perceived stress and lower cortisol.
- Some trials report improved VO2 max and strength; effect sizes vary.
Best for
Forms to look for
- KSM-66 extract
- Sensoril extract
- Whole root powder (weaker)
What to watch out for
Not for pregnancy, and it can interact with thyroid and sedative medication. Check with your physician first.
Sourcing partners
Coming soonWe are onboarding a short list of vetted suppliers for ashwagandha, each with published certificates of analysis and third-party identity testing. Direct purchasing will open here once those partners are live.
FAQs
How long until it works?
Most trials measure effects at four to eight weeks of daily use. It is not an acute supplement.
Related on SportsNutrition.com
Educational information only, not medical advice. Talk to your physician or a registered dietitian before starting a supplement, especially if you are pregnant, nursing, managing a health condition, or taking medication.