Ashwagandha (KSM-66)
Adaptogenic root; may support stress resilience and sleep quality.
By Suplagen Team · Updated
What it is
Ashwagandha (Withania somnifera) is an adaptogenic herb traditionally used in Ayurveda. KSM-66 is a full-spectrum root extract standardized to withanolides.
How it works
Modulates cortisol via HPA axis regulation; GABAergic activity may support relaxation and sleep onset.
What the evidence says
Moderate evidence for cortisol reduction and anxiety; emerging evidence for strength and sleep quality improvements.
How much to take
The catalog range is 300 to 600 mg daily, and 600 mg is the ceiling. That's the range behind its moderate evidence for cortisol reduction and anxiety; KSM-66 is the studied extract.
Start at 300 mg. Its strength and sleep benefits are graded emerging, so if those are the goal, expectations should match.
When and how to take it
With food, morning for stress or evening for sleep; both slots are valid. Cycle it, 8 weeks on and 2 off, to avoid tolerance.
It's the adaptogen for wired-and-tense stress, while rhodiola covers the drained kind. It's also the only supplement in our catalog with moderate evidence for cortisol specifically.
Who should skip it
Off-limits in pregnancy and breastfeeding, with a caution for autoimmune disease. It's a nightshade, so nightshade-sensitive people skip it. Interactions: thyroid medications (moderate), immunosuppressants (moderate), and sedatives or benzodiazepines (mild). On any of these, ask your doctor first.
Safety Notes
- Nightshade family; avoid if nightshade-sensitive. Cycle to avoid tolerance.
- Cycling: 8 weeks on, 2 weeks off recommended.
- Not recommended during pregnancy or while breastfeeding.
- Use caution with: autoimmune disease (caution), pregnancy, breastfeeding.
- thyroid medications: May increase thyroid hormone levels; monitor if on thyroid medication.
- immunosuppressants: May stimulate immune function; use with caution.
- sedatives / benzodiazepines: Additive sedation possible; use caution.
Common questions
What is the right ashwagandha dosage?
300 to 600 mg daily of a standardized extract like KSM-66, taken with food. 600 mg is the ceiling.
When should I take ashwagandha, morning or night?
Either. Morning if stress and anxiety are the target, evening if sleep is. Some people split it. Take it with food in both cases.
What is the ashwagandha dosage for sleep?
The same 300 to 600 mg range, taken in the evening with food. The sleep evidence is emerging, so start at 300 mg and judge it over a full 8-week cycle.