Ashwagandha
Adaptogenic herb with evidence for stress, cortisol reduction, and modest sleep improvement; popular in recovery and wellness contexts.
stresssleeprecoveryperformance
Dosing model
FLATFixed dose (no body-weight scaling).
Min dose
300 mg
Max dose
600 mg
Rounding
50 mg
Stacks containing Ashwagandha
Public community stacks that include this ingredient.
recoverysleepfocus
Stress-Resilient Training Stack
by@athlete
Supports training consistency under physical and mental stress.
Ashwagandha
600mg
Glycine
3000mg
New
Evidence
3 records
Physical performance (strength, VO2max)
Healthy adults and athletes • Systematic review & Bayesian meta-analysis
Significant improvements in muscle strength, power, and VO2max compared to placebo across 13 RCTs.
Dose: 600 mg • Duration: 8–12 weeks
Effect sizes moderate; responder variability exists.
Sleep quality / sleep onset latency
Adults with and without insomnia • Systematic review & meta-analysis (5 RCTs, n=400)
Small but significant improvement in overall sleep (SMD −0.59); stronger effects in insomnia subgroup and at ≥600 mg/day for ≥8 weeks.
Dose: 600 mg • Duration: 8–10 weeks
No serious adverse effects reported in included trials.
Perceived stress and anxiety reduction
Adults with insomnia and anxiety • RCT (double-blind, placebo-controlled)
300 mg ashwagandha root extract twice daily significantly improved sleep quality, anxiety scores, and mental alertness on rising vs. placebo.
Dose: 300 mg • Duration: 10 weeks
Dose refers to standardized KSM-66 extract. Stress and anxiety benefits seen across multiple RCTs.
Forms
KSM-66 or Sensoril extract
Standardized root extract; most studied forms in RCTs.