Ashwagandha

Powerful adaptogenic herb that supports stress management, energy, and overall vitality

Scientific nameWithania somnifera FormulaVarious withanolides Molecular weightVariable alkaloids g/mol CASVarious compounds

75 absorption score

8 safety / 10

20 USD per month

5 documented interactions

Check it against something

Evidence level B

Ashwagandha with:

86 out of 100

Works better together Compatible. Timing differs, so follow each supplement's own window.

Check it against your whole stack →

What it does

mechanism and evidence for each claim

Reduced stress and cortisol levels

Significantly lowers cortisol and reduces perceived stress

Modulates HPA axis and reduces cortisol production Evidence A-grade 2-8 weeks

Enhanced physical performance and strength

Improves muscle mass, strength, and exercise performance

Increases testosterone, improves muscle protein synthesis Evidence A-grade 4-8 weeks

Improved sleep quality

Enhances sleep onset and quality, reduces insomnia

GABAergic activity and stress reduction improve sleep Evidence B-grade 2-6 weeks

Enhanced cognitive function

Improves memory, focus, and cognitive performance

Neuroprotective effects and stress reduction enhance cognition Evidence B-grade 4-8 weeks

Balanced mood and anxiety relief

Reduces anxiety and supports emotional well-being

Modulates neurotransmitters and reduces stress hormones Evidence B-grade 2-6 weeks

Others take these for the same thing

Same goal, different mechanism — check any of them against this one

Melatonin Sleep support & circadian rhythm 0.5-3mg A 50% Magnesium Glycinate Superior absorption sleep & muscle support 200-600 mg A 90% Vitamin B12 (Cyanocobalamin) Energy & nerve support 250-1000 mcg A 70% Coenzyme Q10 (CoQ10) Heart health & cellular energy 100-200mg A 10% Phosphorus Bone health & energy metabolism 700-1250mg A 80% Vitamin B3 (Niacinamide) Energy & skin health (no flush) 100-1000 mg A 88%

Every pair we checked

12 combinations scored by the engine

Ashwagandha + Caffeine May counteract calming effects of ashwagandha Needs attention 58

Ashwagandha + Creatine Monohydrate No documented interaction either way No known interaction 70

Ashwagandha + Calcium Carbonate No documented interaction either way No known interaction 70

Ashwagandha + Whey Protein No documented interaction either way No known interaction 70

Ashwagandha + Lactase No documented interaction either way No known interaction 70

Ashwagandha + Bovine Collagen No documented interaction either way No known interaction 70

Ashwagandha + DHA No documented interaction either way No known interaction 70

Ashwagandha + Turmeric No documented interaction either way No known interaction 70

Ashwagandha + Fish Oil (EPA/DHA) No documented interaction either way No known interaction 70

Ashwagandha + Vitamin D3 Improved mood and stress resilience Works better together 75

Ashwagandha + Magnesium Oxide Enhanced relaxation and sleep quality Works better together 78

Ashwagandha + Rhodiola Rosea Enhanced adaptogenic and stress-fighting effects Works better together 86

Dosage

With food

Daily300-600mg

Stress management300-600mg daily

Athletic performance600mg daily

Sleep support300-600mg before bed

General wellness250-500mg daily

Before you take it

Pregnancyrecommended

VeganYes

When to expect it

First Effects1-2 weeks for stress and energy benefits

Peak Benefits6-12 weeks for sustained adaptogenic effects

Deficiency DevelopmentNot applicable - herbal supplement

Toxicity OnsetRare, mainly thyroid and blood sugar concerns

How to measure it

$80-150

MarkerCortisol levels (morning and evening), TSH, fasting glucose

OptimalMorning cortisol: 10-20 μg/dL, TSH: 0.5-4.5 mIU/L

Deficient belowNot applicable for herbal supplement

FrequencyEvery 3-6 months if using for stress management

What people actually reported to the FDA

CAERS, 135 reports naming it as the suspect

Most reported effects

Diarrhoea 32

Nausea 22

Vomiting 20

Pruritus 16

Rash 11

Named as the suspect 135 reports of 173 that mention it at all

Serious outcome 84% hospitalisation, emergency room or worse

Other Serious or Important Medical Event76

Hospitalization42

Visited Emergency Room33

Reports are voluntary and unverified — they record what someone experienced while taking something, not what the compound caused. Counts skew towards products people take a lot of, and a serious outcome is more likely to be reported than a mild one, so these are not rates. How we filter them →

What actually reaches you

The label counts the carrier, your body does not

Absorption High 75 of 100 · absorbs well relative to other forms

Delivered daily 337.5 mg

Cost per 100 mg delivered $0.20 comparative — uses the absorption score, not a measured percentage

Works better with

3 documented

Rhodiola Rosea

Enhanced adaptogenic and stress-fighting effects

Complementary stress-response pathways · level B

Magnesium

Enhanced relaxation and sleep quality

Complementary effects on nervous system relaxation · level B

Vitamin D

Improved mood and stress resilience

Both support healthy stress response and mood · level C

What not to take with Ashwagandha

2 documented

Stimulants Caffeine

May counteract calming effects of ashwagandha

Opposing effects on stress response · mild significance

Alcohol

May interfere with adaptogenic benefits

Alcohol increases stress and counteracts benefits · moderate significance

Medication interactions

Discuss these with a pharmacist before combining

thyroid-medications Moderate

May increase thyroid hormone levels

What to do: Monitor thyroid function closely

diabetes-medications Moderate

May enhance blood sugar lowering effects

What to do: Monitor blood glucose levels

immunosuppressants Minor

May stimulate immune function

What to do: Monitor immune function

Available forms

bioavailability compared

Standardized Root Extract (5-10% withanolides) 75

Standardized Root Extract (5-10% withanolides): Excellent research, Multiple benefits, Well-tolerated, Stress reduction

Food sources

before you supplement

Ashwagandha root powder Variable alkaloid content · 60

Standardized extracts only Concentrated withanolides · 75

Traditional preparations Lower concentration · 50

Not found in common foods Supplementation required · N/A

Too little

deficiency signs

Not applicable (herbal supplement, not essential nutrient):
General symptoms addressed by ashwagandha:
Chronic stress and elevated cortisol
Poor stress tolerance and resilience
Low energy and fatigue
Poor sleep quality
Anxiety and mood issues

Too much

toxicity signs

Generally safe but potential concerns:
Hyperthyroid symptoms in sensitive individuals
Blood sugar fluctuations
Digestive upset with high doses
Drowsiness in some individuals

Who benefits most

stress-management-chronic

Excellent for reducing cortisol and managing chronic stress

300-600mg daily (standardized extract)

athletes-performance

Enhances strength, muscle mass, and exercise performance

600mg daily

sleep-disorders-insomnia

Improves sleep quality and reduces sleep onset time

300-600mg before bed

anxiety-mood-support

Reduces anxiety and supports emotional balance

300-600mg daily

cognitive-enhancement

Supports memory, focus, and cognitive performance

300-500mg daily

Where to buy it

compare forms first

Look for Ashwagandha at 300-600mg per serving. The form that matters here is Standardized Root Extract (5-10% withanolides).

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What else affects it

Beyond other supplements

Alcohol

May interfere with adaptogenic benefits

Alcohol increases stress and counteracts benefits

How it works

Modulates hypothalamic-pituitary-adrenal (HPA) axis
Reduces cortisol production and stress hormone levels
GABAergic activity provides calming and anxiolytic effects
Increases testosterone and improves muscle protein synthesis
Neuroprotective effects through antioxidant and anti-inflammatory actions
Supports mitochondrial function and cellular energy production

Key findings

what the evidence supports

Highly effective for stress reduction and cortisol management
Significant benefits for athletic performance and muscle growth
Improves sleep quality and reduces anxiety
Generally safe but monitor thyroid and blood sugar effects

Sources: NIH Examine.com · data reviewed 2026-08-02

Compiled by Denis, who maintains this database and holds no medical qualification — every figure here is sourced or derived, never asserted. How we calculate it →

Common questions

What are the benefits of Ashwagandha?

Documented effects: Reduced stress and cortisol levels; Enhanced physical performance and strength; Improved sleep quality; Enhanced cognitive function. Significantly lowers cortisol and reduces perceived stress

How much Ashwagandha should you take per day?

The common daily range is 300-600mg. By goal — stress management: 300-600mg daily; athletic performance: 600mg daily; sleep support: 300-600mg before bed; general wellness: 250-500mg daily.

When is the best time to take Ashwagandha?

With food. First effects are typically reported within 1-2 weeks for stress and energy benefits.

What are the side effects of Ashwagandha?

At excessive doses: Generally safe but potential concerns:, Hyperthyroid symptoms in sensitive individuals, Blood sugar fluctuations, Digestive upset with high doses, Drowsiness in some individuals. Safety rating at normal doses is 8 out of 10.

What should you not take with Ashwagandha?

Separate it from Stimulants Caffeine, Alcohol by two to four hours. May counteract calming effects of ashwagandha

Does Ashwagandha interact with medications?

Documented interactions with thyroid-medications, diabetes-medications, immunosuppressants. Discuss these with a pharmacist before combining.

How do you know if you need Ashwagandha?

The marker is Cortisol levels (morning and evening), TSH, fasting glucose, optimal range Morning cortisol: 10-20 μg/dL, TSH: 0.5-4.5 mIU/L. Common deficiency signs: Not applicable (herbal supplement, not essential nutrient):, General symptoms addressed by ashwagandha:, Chronic stress and elevated cortisol, Poor stress tolerance and resilience.

Taken for

28 Sleep & Stress

Melatonin · Magnesium Glycinate · Ashwagandha

62 Energy & Metabolism

Vitamin B12 (Methylcobalamin) · Ashwagandha · Vitamin B12 (Cyanocobalamin)