Ashwagandha (KSM-66)
300-600mg KSM-66 ashwagandha daily. Clinical trials show reduced cortisol (~30%), improved sleep quality, and modest testosterone increases.
- Time
- 1 min/day
- Cost
- $0-20
- Equipment
- None required
- Min. Trial
- 4-8 weeks
Dosage & Timing
- Duration
- Ongoing (cycle: 8 weeks on, 2 weeks off)
- Frequency
- Daily
- Best Time
- evening
Evidence Strength
3/5 — ModerateModerate evidence. Multiple RCTs show benefits for cortisol reduction, anxiety, and sleep. Long-term safety data is limited. Cycling recommended.
Overview
Take 300-600mg of KSM-66 ashwagandha root extract daily. This adaptogen has been shown to reduce cortisol, anxiety, and improve sleep quality and testosterone levels in multiple clinical trials.
Wellness education and routine support only. Review the evidence, caveats, and interactions before trying this protocol, and ask a clinician when medical conditions, pregnancy, medications, or symptoms are involved.
How To Do It
- 1
Choose KSM-66 extract
KSM-66 is the most clinically studied extract. Full-spectrum root extract.
- 2
Start with 300mg/day
Take in the evening. Increase to 600mg if well-tolerated.
- 3
Cycle usage
8 weeks on, 2 weeks off. Long-term continuous use is not well-studied.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
A prospective, randomized double-blind, placebo-controlled study of ashwagandha root extract
Ashwagandha root extract reduced stress and serum cortisol compared with placebo.
Source Context
Primary references behind the protocol summary.
Who Popularized This
Creator references are context only. LiveWell weighs evidence, safety notes, and routine fit separately from who discussed a protocol.
Interactions & Warnings
Review 3 contraindications and 2 interaction notes before adding this protocol to a routine.
Contraindications
- Thyroid conditions (ashwagandha may raise thyroid hormones)
- Autoimmune conditions
- Pregnancy
Interactions
- May potentiate sedatives and anti-anxiety medications
- Cycle: 8 weeks on, 2 weeks off
What To Track
These are review prompts for your own routine notes, not expected improvements or medical outcome targets.
Routine actions change your saved plan after sign-in. The protocol guidance above remains wellness education, not a personalized recommendation or expected outcome.
Saved-plan controls for this protocol
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