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Ashwagandha
A full-spectrum root extract of Withania somnifera standardized to 5% withanolides. An adaptogen clinically shown to reduce cortisol, anxiety, and stress while improving sleep, energy, and endurance.
Marketing vs Evidence
What brands claim
"Reduces cortisol, eliminates stress, boosts testosterone" — often marketed as a cure-all adaptogen.
What the research shows
Has reasonable evidence for reducing perceived stress and cortisol in chronically stressed adults. Testosterone effects are modest and seen primarily in men with below-average baseline levels. Not a cure-all — most effects are stress-specific.
What it’s good for
Ashwagandha for Poor Sleep Quality
Solid1 study · 1 supporting · 0 against
8 safety notes
Lowers stress hormones, which is often what is keeping sleep shallow.
Dose: 300–600 mg
Ashwagandha for Stress
Solid1 study · 1 supporting · 0 against
7 safety notes
Lowers cortisol, your main stress hormone, by roughly a quarter in trials.
Dose: 300–600 mg
Ashwagandha for Insomnia
Solid1 study · 1 supporting · 0 against
8 safety notes
Lowers stress hormones. Best if worry is what keeps you awake.
Dose: 300–600 mg
Ashwagandha for Anxiety
Solid1 study · 1 supporting · 0 against
7 safety notes
Lowers cortisol by up to a third, and acts on the same calming receptors as your body’s own brake signal.
Dose: 300–600 mg
Ashwagandha for Irritability
Not verified1 study · 0 supporting · 0 against
7 safety notes
Why it gets suggested: Lowers cortisol by up to a third and acts on the brain’s calming system.
Dose: 300–600 mg
Why we could not verify it: The weakest of our five ashwagandha claims — it came from a weight management trial.