Adaptogen
Ashwagandha
A traditional adaptogenic herb used to reduce stress and support cognitive resilience.
KÖGN Health grades Ashwagandha as A (Strong evidence) and rates it 4.3 out of 5.
Last reviewed · June 2026
Primary effects
- Reduced stress
- Improved mood
- Enhanced resilience
- Lower cortisol
How it works
Regulates cortisol and stress response, improving mood, resilience, and cognitive stability.
Overview
Ashwagandha is one of the most well-researched adaptogens, with strong evidence supporting its ability to reduce stress and anxiety. Its effects are cumulative, typically requiring consistent use over several weeks. In addition to mental benefits, it may support sleep quality and hormonal balance. It is widely used as a foundational nootropic for managing chronic stress and improving overall cognitive resilience.
The evidence
Among the better-supported adaptogens. Randomised, placebo-controlled trials of standardised root extract report reduced stress and anxiety and lower cortisol over about eight weeks, and meta-analyses broadly agree while noting that many trials are small and industry-funded. Evidence for direct memory or focus gains is thinner than the stress-reduction data.
How to dose it
Most trials use 300–600 mg per day of a root extract standardised to withanolides, often split into two doses and taken for at least 8 weeks.
When to take it
Chronic. The stress and cortisol effects build over weeks of daily use rather than acting on a single day.
Safety & side effects
Generally well tolerated; the usual effects are mild drowsiness or GI upset. Rare cases of liver injury have been reported, so stop and seek advice if you notice unusual fatigue, dark urine, or jaundice.
Who should avoid it
Avoid in pregnancy (traditionally regarded as unsafe). Speak to a clinician if you take thyroid medication (ashwagandha can raise thyroid hormone levels), sedatives, or immunosuppressants, or if you have an autoimmune or liver condition. Regulatory note (GB): concentrated root extracts are treated as novel foods in Great Britain (only traditional aqueous root infusions are non-novel), and the FSA/COT safety review remains open as of 2026 with no safe level established. KÖGN does not currently include ashwagandha in a protocol for these reasons.
References
Related ingredients
Graded entries that target the same cognitive goals.
Categories
Draft — the dose, safety and evidence notes on this entry were prepared from the published literature and are pending editorial and clinical review.
Educational information, not medical advice. The evidence grade is KÖGN’s editorial assessment of published research, not a health claim. Speak to a qualified clinician before changing what you take.