Ashwagandha
May support perceived stress, relaxation, and sleep quality.
Educational only — not medical advice. BodEvo summarizes research cautiously and labels estimates as estimates. Talk to a physician or registered dietitian before starting any supplement, diet, or training program.
What the evidence says
Moderate evidence for stress reduction and sleep improvement.
Typical dose & timing
Dose: 300–600 mg/day extract depending on standardization.
Timing: Evening or split dosing.
Role in a stack
Stress/recovery support.
Redundancy check:
Cautions & safety
Avoid during pregnancy/breastfeeding. Use caution with thyroid issues, liver concerns, autoimmune conditions, sedatives, or medications.
Not risk-free. Liver safety cases reported with high doses or prolonged use.
Best for
stress management · sleep support
Buying guide
Budget: KSM-66 or Sensoril standardized ashwagandha extract. Avoid unstandardized root powder.
Standard: KSM-66 at 300–600 mg per serving with clear withanolide standardization on label.
Premium: Third-party tested ashwagandha with published standardization data.
References
- A prospective, randomised, double-blind, placebo-controlled study of safety and efficacy of high-concentration full-spectrum ashwagandha root extract. Indian Journal of Psychological Medicine (2012)
KSM-66 ashwagandha reduced perceived stress and serum cortisol in stressed adults. Evidence is moderate. Caution warranted with thyroid, liver, autoimmune, or pregnancy contexts.
Use it in the app: open the Supplement Library and Stack Builder — free, local-first, no account required.