1) What is Ashwagandha?

Ashwagandha (Withania somnifera), commonly known as Indian ginseng or winter cherry , is an adaptogenic herb. It contains active compounds called withanolides , which help balance the body's stress response. Modern extracts are often standardized (e.g., 5% withanolide).

2) Benefits (by level of evidence)

Note: The following summary is based on general findings from current literature; individual results may vary.

• Stress & Anxiety (high evidence): Standardized ashwagandha extract may help lower cortisol and reduce perceived stress.
• Sleep quality (moderate–high evidence): Improvements in sleep latency and subjective sleep quality are reported, particularly with high withanolide extracts such as Sensoril® .
• Cognition & concentration (moderate evidence): Some studies have shown increases in measures of short-term memory and attention.
• Physical performance & recovery (moderate evidence): Positive effects on strength, endurance, and post-exercise recovery are reported ( details ).
• Blood sugar & stress-related eating (limited–moderate evidence): Preliminary data suggest modest benefits; clinical monitoring is important.

3) How to use: Dosage, timing, and forms

Typical dosage: 300–600 mg of a standardized extract (e.g., 5% withanolide) daily. It is common for beginners to start at 300 mg and increase to 600 mg based on tolerance.

Timing:

• Stress/anxiety & sleep focus: Evening or late afternoon.
• Performance focused: In the morning or 60–90 minutes before training.

Forms:

• KSM-66® (full spectrum, root): Typically 300–600 mg/day. A general-purpose profile between balance/sleep and performance.
• Sensoril® (high withanolide, root + leaf): May be effective even at lower doses of 125–250 mg; especially preferred for stress/sleep .
• Full spectrum/non-standardized powders: Bioavailability and consistency may vary.

Duration of use: Most studies are in the 8–12 week range. For long-term use, a 1–2 week break may be taken every 8–10 weeks (depending on individual tolerance).

Tips: Taking with food may reduce stomach sensitivity; adjust timing if feeling overstimulated by caffeine.

4) Sports and performance

• Strength & muscle mass: Studies have reported increases in 1RM and lean mass in participants using ashwagandha as an adjunct to resistance training.
• Endurance & recovery: Decreased perceived exertion, increased sense of recovery, and improvements in markers of muscle damage may be observed.

Practical protocol: 300–600 mg/day for someone training 3–5 days per week; morning or pre-workout on training days, evening on rest days.

5) Testosterone and reproductive health

• Stress-related low testosterone: Increased testosterone levels have been reported (especially in stressed individuals) to offset elevated cortisol.
• Sperm parameters: Some studies have shown an increase in sperm count, motility and volume .
• Individual differences: Effect size varies from person to person and with baseline; not for diagnostic/therapeutic purposes.

6) When does its effect start?

• Stress/sleep: First effects are reported within 2–4 weeks.
• Performance/strength: Usually 6–8 weeks.
• Reproductive parameters: 8–12 weeks and above.

Regular and consistent use, selection of standardized extract and appropriate dosage are decisive.

7) Safety: Side effects, who should not use, interactions

Common mild side effects: Upset stomach, dizziness, drowsiness.

Who should not use / caution:

• Pregnancy & breast-feeding (insufficient data).
• Thyroid disorders and those taking thyroid medication (consult a physician).
• Possible interaction with sedative/anxiolytic drugs , immunosuppressants .
• Severe liver disease or unspecified liver enzyme elevation.

Warning: If you have any chronic illness, are taking regular medication, or have a planned surgery, do not use this product without medical approval . This content is not a substitute for diagnosis or treatment.

8) Best Ashwagandha Brands (2025)

The products below are listed based on criteria such as standardization , clear labeling , batch testing , and user feedback. Availability in Turkey is also taken into account.

1. Grimlabs Ashwagandha – 300 mg/600 mg options; 5% withanolide; GMP manufactured; capsule form. View product
2. Swanson KSM-66® Ashwagandha – KSM-66 proprietary extract; 300 mg/capsule; balanced profile. View product
3. OstroVit Ashwagandha – Price/performance; tablet or powder; standardized extract. View product

Quick comparison

9) Buying guide: Things to consider

• Standardization: Withanolide percentage (e.g. 5%) should be written clearly.
• Extract type: Proprietary forms such as KSM-66/Sensoril; full spectrum etc.
• Clear label: Fillers, allergens, vegetarian capsules, etc.
• Batch tests: Heavy metal, microbiology, pesticide analyses.
• Cost per dose: price per mg; compare daily cost.
• Brand trust: GMP/ISO documents, customer reviews.

10) FAQ – Frequently Asked Questions

What is Ashwagandha used for?

It may help manage stress and anxiety, improve sleep quality, and support exercise performance and recovery.

Does Ashwagandha increase testosterone?

Some studies have reported increases in testosterone levels, particularly in stressed individuals; there are individual differences.

How much should be taken per day?

Usually 300–600 mg of standardized extract; lower doses may be sufficient for Sensoril®.

How long does it take effect?

Stress/sleep: 2–4 weeks; performance/strength: 6–8 weeks; reproductive parameters: 8–12+ weeks.

Can women use it?

Yes; however, it is not recommended during pregnancy/breastfeeding; if you are on thyroid/medication, consult a physician.

Are there any side effects?

Generally mild and transient (upset stomach, drowsiness). If in doubt, discontinue use and consult a physician.

Powder or capsule?

Capsule dosage provides accuracy and convenience; powder form can be used with flavor/smoothie easily.

Source

• Memorial Health Guide – “What is Ashwagandha?”
• Acıbadem Hayat – “What is Ashwagandha, what are its benefits and harms?”