Ashwagandha
600 mg · Daily
Robert
Founder, F*CK Getting Old — independent researcher, not a medical professional.
Last reviewed · 2 cited sources
Evidence
- Human Studies
- 40
- Animal Studies
- 60
- Clinical Status
- Dietary Supplement
- Confidence
- Moderate
- Long-Term Safety
- Generally well-tolerated in trials up to ~3 months; long-term (multi-year) human safety data is limited
What this score is: a measure of how much research exists and how far along it is (animal-only vs. human trials, research-stage vs. FDA approved) — not how safe, effective, or worth trying a compound is. A low score usually means “early stage” or “understudied,” not “bad.” A high score doesn’t mean “better” for your goals than a lower-scored one.
This is not my personal rating of the compound, not a recommendation, and not medical advice. It’s a general research synthesis for informational purposes only, not a live literature count. See the linked research and talk to a licensed clinician before making decisions based on it.
Mechanism
An adaptogenic herb (Withania somnifera) studied for effects on cortisol regulation and stress resilience. Evidence is reasonably consistent for stress/anxiety and sleep quality; evidence for other commonly marketed claims (testosterone, muscle gain) is more preliminary and mixed.
Common Protocols
- 300–600 mg daily of a standardized root extract (e.g. KSM-66 or Sensoril)
- Typically taken for defined periods (8–12 weeks) rather than indefinitely, mirroring most trial durations
Side Effects
- GI upset
- Drowsiness
- Rare reports of liver issues at high doses — discontinue and seek care if you notice jaundice or unusual fatigue
Interactions
- May increase sedative effects when combined with sleep aids or alcohol
- Caution with thyroid medication — ashwagandha can increase thyroid hormone levels
- Avoid in pregnancy
Practical Details
- Cost
- $$
- Typical Dose
- 600 mg
- Storage
- Store in a cool, dry place
Key Studies & Reviews
- Lopresti AL et al. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha extract: a randomized, placebo-controlled study. Medicine (Baltimore). PMID 31517876.
- Majeed M et al. (2023). A standardized ashwagandha root extract alleviates stress and anxiety by modulating stress hormones: a randomized, placebo-controlled study. Medicine (Baltimore). PMID 37832082.
Search the Research
Ashwagandha FAQ
What is the typical Ashwagandha dosage?
Commonly reported protocols: 300–600 mg daily of a standardized root extract (e.g. KSM-66 or Sensoril); Typically taken for defined periods (8–12 weeks) rather than indefinitely, mirroring most trial durations. Our reference entry uses 600 mg, Daily. These reflect protocols reported in research and user communities, not a medical recommendation — dosing should be decided with a clinician.
What are the side effects of Ashwagandha?
Reported side effects include: GI upset; Drowsiness; Rare reports of liver issues at high doses — discontinue and seek care if you notice jaundice or unusual fatigue.
Is Ashwagandha FDA approved?
Ashwagandha is sold as a dietary supplement. The FDA does not approve supplements for safety or effectiveness before they are sold, so third-party tested brands are worth seeking out.
How much research is there on Ashwagandha?
Our evidence profile counts roughly 40 human and 60 animal studies, with moderate overall confidence. Long-term safety: Generally well-tolerated in trials up to ~3 months; long-term (multi-year) human safety data is limited.
Does Ashwagandha interact with other drugs or supplements?
May increase sedative effects when combined with sleep aids or alcohol; Caution with thyroid medication — ashwagandha can increase thyroid hormone levels; Avoid in pregnancy.
Related compounds
Adaptogen; cortisol and stress support