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Longevity Atlas
TargetedSleep, stressVegan form available

Ashwagandha

Withania somnifera · KSM-66

An adaptogen that lowered cortisol and anxiety in several RCTs; the liver can, rarely, react to it.

3/5Estimated monthly cost: ≈ 8 €
Dose

300–600 mg standardised extract in 8–12-week cycles.

Timing

Evening.

⚠ Cautions

Rare but documented liver injury; avoid in hyperthyroidism and pregnancy; additive with sedatives.

What it is

An Ayurvedic root with withanolides; dampens the HPA axis.

What the evidence shows

600 mg/day for 8 weeks: cortisol down 28%, stress scale down 44% (n=64). Sleep meta-analysis: small-to-moderate benefit. Long-term safety data are thin.

Goals

SleepEnergy, fatigue

Sources

  1. Chandrasekhar K et al. A prospective, randomized double-blind study of ashwagandha root extract in stress. Indian J Psychol Med (2012) ↗
  2. Björnsson HK et al. Ashwagandha-induced liver injury – case series. Liver Int (2020) ↗

Last reviewed: 6 September 2026

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