Ashwagandha (standardised extract) 600 mg
The so-called “adaptogenic” plant — meant to help the body absorb stress — with the most research on perceived cortisol — with real limits.
The short version
What it does Over eight weeks it lowers perceived stress and cortisol in people under chronic stress.
What it does not do It does nothing on the day: it is not a short-term calmative. And rare cases of liver injury have been reported — not something to shrug off.
What the studies say
Chandrasekhar’s trial ran on 64 adults under chronic stress for 60 days: a significant drop in perceived stress scores and in serum cortisol compared with placebo, using a highly concentrated standardised extract.
A single trial, modest numbers, and the ashwagandha literature often comes from producing countries, which calls for caution. Cases of liver injury have been reported, rare but real — several European agencies have issued warnings.
It is the most serious product on this shelf, with an effect you judge at eight weeks. It is not a same-day anxiolytic.
How to take it
Relevant for exhaustion that has been building for weeks. Useless for a one-off peak — that is theanine.
300 to 600 mg of standardised extract a day, in one or two doses, with a meal. Allow 8 weeks before judging, then take a break.
If you notice nothing at 8 weeks, stop. Stop immediately and see a doctor if you get nausea, unusual tiredness, dark urine or yellowing of the eyes.
What is inside
Root extract of Withania somnifera, standardised for withanolides. The withanolide percentage is the only figure that lets you compare two products.
Look for a ROOT-only extract, standardised, with the percentage shown. Leaf extracts are less documented and more suspect on the liver side. A standardised extract is preferable to raw root powder.
Contraindicated in liver disease, treated thyroid conditions, pregnancy or breastfeeding, and with immunosuppressants. Avoid blends where ashwagandha is one ingredient among twelve.
Cautions
- Pregnancy and breastfeeding
- Thyroid or autoimmune disease
- Liver disease
The three options
Standardised, traceable root extract
KSM-66®, root only, 600 mg
A patented process, verifiable with the label owner, and it is the preparation used in most of the trials. Organic, 5 % withanolides, no additives, one capsule a day: exactly the dose studied.
For whom — An eight-week course, with the liver risk in mind.
Standardised extract
Organic KSM-66®, but silica [nano]
Assayed at 5 % withanolides, 600 mg, root rather than leaf — it is the root that was tested. Plant capsule. Two reservations the list reveals: the anti-caking agent carries the [nano] marker, and the added piperine has no trial behind it on ashwagandha. If you avoid nanomaterials, take the option above.
For whom — Everyday use for settled exhaustion.
Root powder
600 mg, but magnesium on top
Two tablets per dose, 30 mg of withanolides. The list reveals added magnesium bisglycinate: not a flaw, but count it if you already take some.
For whom — Tight budget, accepting that this is not what was tested.
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