Ashwagandha (KSM-66) for longevity
Grade AWithania somnifera root extract with the strongest trial evidence of any adaptogen for cortisol reduction, sleep quality, and subjective stress.
81/100 Evidence Strength
Why Ashwagandha (KSM-66) matters for longevity
Withania somnifera root extract with the strongest trial evidence of any adaptogen for cortisol reduction, sleep quality, and subjective stress.
- 20–30% cortisol reduction in chronically stressed adults
- Improved sleep quality and latency
- Modest testosterone increase in stressed men
- Strength and recovery support in resistance-trained populations
Typical dose
600 mg KSM-66 daily
Best timing
Evening with dinner (or split AM/PM)
Evidence grade
Grade A 81/100
Mechanism of action
Withanolides modulate the HPA axis, reduce cortisol secretion, enhance GABAergic signaling, and support testosterone in men under stress.
Dosage & Timing
Typical
600 mg KSM-66 daily
Range
300–600 mg
Timing
Evening with dinner (or split AM/PM)
With Food
Yes
Form
Standardized root extract capsule (KSM-66 or Sensoril)
Category
Stress
Reported Benefits
- 20–30% cortisol reduction in chronically stressed adults
- Improved sleep quality and latency
- Modest testosterone increase in stressed men
- Strength and recovery support in resistance-trained populations
Side Effects
- GI upset
- Drowsiness
- Rare reports of liver enzyme elevation
Contraindications
- Autoimmune thyroid disease (may increase thyroid hormone)
- Pregnancy
- Concurrent immunosuppressants
Known Interactions
Thyroid hormoneMay increase free T4 — monitor TSH.
Sedatives (benzodiazepines, alcohol)Additive CNS depression.
References
Ashwagandha (KSM-66) — Frequently Asked Questions
Common questions about dose, benefits, side effects and longevity use of Ashwagandha (KSM-66).
What is the typical dose of Ashwagandha (KSM-66)?+
600 mg KSM-66 daily (range 300–600 mg). Evening with dinner (or split AM/PM). Take with food.
How does Ashwagandha (KSM-66) work in the body?+
Withanolides modulate the HPA axis, reduce cortisol secretion, enhance GABAergic signaling, and support testosterone in men under stress.
What are the longevity benefits of Ashwagandha (KSM-66)?+
Withania somnifera root extract with the strongest trial evidence of any adaptogen for cortisol reduction, sleep quality, and subjective stress. Reported benefits include: 20–30% cortisol reduction in chronically stressed adults; Improved sleep quality and latency; Modest testosterone increase in stressed men; Strength and recovery support in resistance-trained populations.
What are the side effects of Ashwagandha (KSM-66)?+
GI upset; Drowsiness; Rare reports of liver enzyme elevation Avoid in: Autoimmune thyroid disease (may increase thyroid hormone), Pregnancy, Concurrent immunosuppressants.
What is Ashwagandha (KSM-66) commonly stacked with for longevity?+
Magnesium glycinate, L-theanine, Apigenin.
Comparison vs Alternatives
All Supplements →| Attribute | Ashwagandha (KSM-66)This page | Rhodiola Rosea | Creatine Monohydrate |
|---|---|---|---|
| Evidence | Grade A81/100 | Grade B68/100 | Grade A94/100 |
| Category | Stress | Stress | Cognition |
| Best for | 20–30% cortisol reduction in chronically stressed adults | Reduced stress-related fatigue in controlled trials | Strength and lean mass |
| Typical dose | 600 mg KSM-66 daily | 200–400 mg standardized extract (3% rosavins, 1% salidroside) | 5 g daily |
| Timing | Evening with dinner (or split AM/PM) | Morning on empty stomach; avoid evening (mildly activating) | Any time of day, consistent |
| Form | Standardized root extract capsule (KSM-66 or Sensoril) | Standardized capsule or tincture | Micronized powder |
| Action | Current page | View → | View → |