Ashwagandha (Withania somnifera)
Mental Health · Adaptogen
Tier B
What this is
Most-popular adaptogen in the West, with better clinical trial base than most (Chandrasekhar 2012, Lopresti 2019, 2021). Iceland and Denmark added warnings 2023 after multiple case reports of DILI (drug-induced liver injury). Take time-separated from thyroid hormone (can affect absorption). Cycle if using chronically.
Mechanism
Ayurvedic 'Indian ginseng'; withanolides (withaferin A, withanolide D); HPA axis modulation — reduces cortisol response to stress; GABAergic; thyroid-stimulating effects
Dose & route
300-600 mg/day standardized extract (KSM-66 or Sensoril most studied)
Citations
- https://pubmed.ncbi.nlm.nih.gov/32162423/
- https://pubmed.ncbi.nlm.nih.gov/33450840/
- https://www.mast.is/en/news/news-of-the-month/risk-assessment-published-for-ashwagandha
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.