Ashwagandha

Multiple randomized trials report reductions in perceived stress and cortisol and improvements in sleep; promising but with modest sample sizes.

Benefits

Adaptogen studied for stress and cortisol reduction
may support sleep
calm
stamina
and recovery

Key compounds

Withanolidesalkaloidssitoindosides

May help with

Stress
anxiety
poor sleep
fatigue
low stamina

Best for these goals

Stress resiliencesleepcalmvitalityrecovery

How to use it

Warm milk, honey, smoothies, tonic blends

Evidence level

Moderate

Cautions & interactions

May cause drowsiness and GI upset; can lower blood sugar and blood pressure; may stimulate thyroid and immune activity. AVOID in pregnancy (may cause miscarriage). | Consult clinician: Pregnancy/nursing, thyroid conditions, autoimmune disease, sedatives, nightshade allergy.

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Educational information only — not medical advice, and not evaluated by the FDA. These statements are not intended to diagnose, treat, cure, or prevent any disease. Talk to a qualified healthcare provider before using any ingredient therapeutically, especially if pregnant, nursing, or taking medication.

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