🧠 Ashwagandha - Benefits, Dosage, Effects & Risks
Ashwagandha is one of the world's most used Adaptogenic herbs - A natural plant -based substance that helps the body manage stress and restore balance. The root has been used for thousands of years in Ayurvedic medicine and has become popular in the West for its alleged effects on sleep, energy, focus and hormonal health.
But even though Ashwagandha can provide several benefits, there is also research that shows possible hormonal risks and side effects - especially for people with underlying health conditions. Here you get a complete and balanced review.
🔍 Quick overview: What is Ashwagandha good for?
- ✅ Reduces stress and lowers cortisol
- 😴 Promotes sleep and recovery
- ⚡ Increases energy and physical endurance
- 💪 Can increase testosterone in men
- 🧬 affects the hormone system (thyroid, sex hormones)
- 🛡️ Strengthens the immune system
- 🔁 Regulates blood sugar levels
🌿 What is Ashwagandha?
Ashwagandha (Withania Somnifera), also called Indian Ginseng, is an adaptogen root plant with long roots in traditional Ayurvedic medicine. It is used to help the body counteract physical and mental stress, without overstimulating such as caffeine.
Ashwagandha contains active substances such as Withanolids, which are believed to affect the HPA axis, the hormone system and the immune system.
✅ Ashwagandha's advantages - according to research
1. Ashwagandha against stress and anxiety
Ashwagandha has proven to be able to lower cortisol levels. In several studies, significant decreases were reported in stress and anxiety feelings.
2. Ashwagandha for sleep
Promotes relaxation and improves both sleep time and deep sleep. Usually to take in the evening.
3. Ashwagandha for energy and endurance
Reduces fatigue and improves recovery, popular with athletes and stressed professionals.
4. Ashwagandha and Testosterone
Can raise testosterone levels and improve sperm quality as well as muscle mass according to several studies. You can read more about Natural testosterone enhancers
5. Other possible benefits
- Support for blood sugar control
- Strengthening the immune system
- Reduced inflammation
📈 Ashwagandha and the hormone system - the Swedish Food Agency's warning
According to The National Food Agency, based on reviews from DTU and Rivm, can Ashwagandha influence:
- Thyroid hormones (T3/T4)
- Sex hormones (eg testosterone, estrogen)
It is not possible to determine a lower safe dose, according to these authorities. Caution is recommended for people with hormonal imbalance or thyroid problems.
💊 Dosage - How much Ashwagandha should you take?
| Type of extract | Recommended dose | Effect |
|---|---|---|
| KSM-66 | 300-600 mg/day | Stress, testosterone, performance |
| Sensoril | 125–250 mg/day | Sleep, anxiety, calm |
| Raw powder | 1-2 tsp/day | Traditional use |
🕒 When to take Ashwagandha?
- Morning: For energy and focus
- Evening: For sleep and recovery
Cycling: 5 days on, 2 days of is a common recommendation.
🔬 KSM-66 VS Sensoril-What is the difference?
| Property | KSM-66 | Sensoril |
|---|---|---|
| Extraction | Full spectrum (alcohol) | Water extract |
| Effect | Energy, strength, testosterone | Sleep, calm |
| Withanolids | 5% | 10%+ |
| Dose | 300–600 mg | 125–250 mg |
⚠️ When should not take ashwagandha?
- Pregnancy or breastfeeding
- Autoimmune diseases
- Thyroid disorders
- In case of hormone therapy or drug
🚫 Side effects by Ashwagandha
- Stomach upset (nausea, diarrhea)
- Dizziness or headache
- Fatigue
- Elevated thyroid hormones
- Allergic reactions
🛍️ So you choose the correct Ashwagandha supplement
- Standardized extract (KSM-66 or Senoril)
- At least 5% withanolids
- Organic, lab testat, without additives
Top selection:
- Ashwagandha KSM-66 500 mg
- Ashwagandha + Magnesium (sleep stack)
- Ashwagandha + Rhodiola (Dagstack)
❓ Common questions (FAQ)
- What is Ashwagandha good for? Stress, sleep, energy, testosterone, immune system.
- How fast do you notice effect? Within 1-3 weeks.
- Can you take ashwagandha every day? Yes, but preferably with breaks (5/2 arrangements).
- Is Ashwagandha dangerous? Not too healthy - but consult in hormonal conditions.
- What is the difference between KSM-66 and Sensoril? KSM-66 for energy/testosterone, sensorile for sleep/calm.
✅ Summary & Next Step
Ashwagandha is a natural supplement that can help reduce stress, improve sleep and balance hormones. But it is also a powerful herb with possible side effects and hormone effects. Use with awareness - and consult if needed.
Ready to test? See our recommended Ashwagandha supplements here:
