Supplement
Ashwagandha
The adaptogen with the most trials, and the most caveats.
Ashwagandha is an herb from Ayurvedic tradition, usually sold as root extract (KSM-66 and Sensoril are common branded extracts; we grade the ingredient, not the brands). We grade Ashwagandha B- on evidence and B- for worth-it at about $12-20 per month.
Evidence
Worth it
Typical cost: $12-20/month
What it does
Ashwagandha is an herb from Ayurvedic tradition, usually sold as root extract (KSM-66 and Sensoril are common branded extracts; we grade the ingredient, not the brands). It is marketed for stress, sleep, and performance.
What the research says
May reduce perceived stress and cortisol
Evidence: moderate. Several RCTs show reductions in stress scores; trial quality varies and some studies are small. Needs verification.
May improve sleep quality
Evidence: emerging. A few small trials suggest benefit; not yet replicated at scale. Needs verification.
May modestly support strength and recovery
Evidence: emerging. Limited trials in resistance-trained men; preliminary. Needs verification.
DRAFT: the stress signal is the most consistent, but trial quality is uneven across the board.
What the experts say
Every position links to its source. We include skeptics alongside supporters.
Andrew Huberman
“I'm not going to take ashwagandha year-round. I would only do this if I was feeling like I wasn't managing my short and medium-term stress well.”
Source Finds ashwagandha useful for lowering anxiety and cortisol, but uses it intermittently during stressful periods rather than year round, and says it should be taken in the evening since morning cortisol needs to be high.
Andy Galpin
Source Includes ashwagandha at 200-500mg/day in the supplement list he uses himself or with the athletes he coaches, categorized under recovery and adaptogens.
Is it worth it?
DRAFT: inexpensive with a real stress signal; safety caveats keep enthusiasm measured.
Typical cost
$12-20/month
Common form, not a brand recommendation
Dosage contextemerging
300 to 600 mg per day of root extract in most trials; products and potencies vary widely.
Safety notes
Rare but serious liver injury has been reported; stop use and seek care if you develop jaundice, dark urine, or unusual fatigue. Avoid in pregnancy. May affect thyroid hormone levels and interact with sedatives or thyroid medication. Talk to your doctor first. This page is information, not medical advice.
Longevity Lab Report
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Changelog
Last updated 2026-10-15
- 2026-10-15|Seed entry created as DRAFT. All claims need verification; safety section flags liver case reports.
- 2026-10-15|Dosage context added.
- 2026-10-15|Goal tags added for the stack builder.