← NUTRITIONRecovery

Ashwagandha

An adaptogenic herb with decent evidence for lowering stress and improving sleep — and hints at recovery and strength.

EVIDENCE
Moderate
TYPICAL DOSE
300–600 mg of a standardised root extract daily
TIMING
Often evening, as it can support sleep.
WHAT IT IS

A traditional Ayurvedic herb (Withania somnifera) used as an adaptogen — something that helps the body manage stress.

WHY (OR WHY NOT)

Reasonable evidence for reduced stress and anxiety and improved sleep, with some studies also showing small gains in strength and recovery, likely via better sleep and lower cortisol. One of the better-supported herbal options.

CAUTIONS
  • !Not for pregnancy; caution with thyroid conditions or autoimmune disease.
  • !Can interact with sedatives and thyroid medication — check with your doctor.

Note:General information, not medical advice. Supplements interact with medications and conditions — check with your doctor before starting anything, especially if you're pregnant, nursing or managing a health condition.

Not sure what you actually need?

BOOK YOUR ASSESSMENT →