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Ashwagandha for Stress Reduction

biohacking · easy · 10 seconds to take

What is Ashwagandha for Stress Reduction?

The most studied adaptogen: ashwagandha root extract (KSM-66 or Sensoril) reduces cortisol by 15-30%, lowers anxiety scores, improves sleep quality, and may boost testosterone. One of the few supplements with consistently positive RCTs.

Is there evidence for it?

EVIDENCEstrong

How do you do Ashwagandha for Stress Reduction?

  1. 1.Take 300-600mg of full-spectrum ashwagandha root extract daily (KSM-66 or Sensoril brands have the most research)
  2. 2.For anxiety/stress: take in the morning. For sleep: take in the evening. For both: split dose (300mg AM + 300mg PM)
  3. 3.Effects build over 2-4 weeks. Cortisol reduction of 15-30% is typical. Many people notice calmer stress response, better sleep, and improved mood
  4. 4.Cycle it: 8 weeks on, 2-4 weeks off. Long-term continuous use data is limited, and cycling prevents tolerance
  5. 5.Caution: may interact with thyroid medications (ashwagandha can increase thyroid hormone levels). Check with doctor if you have thyroid conditions

How long does it take?

10 seconds to take.

Is it hard to start?

easy.

Source: Chandrasekhar et al. (2012, Indian Journal of Psychological Medicine), Salve et al. (2019, Cureus)
biohacking · stress · anxiety · sleep · energy · fitness
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This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.