Ashwagandha (Withania somnifera)
The most clinically studied adaptogen in the Ayurvedic pharmacopoeia, ashwagandha has accumulated enough trial data to move beyond wellness-counter claims. A 2019 randomised, double-blind, placebo-controlled trial published in Medicine found that 240 mg of standardised ashwagandha root extract daily reduced serum cortisol by 23% over 60 days. Participants also reported significant reductions in perceived stress on the PSS scale. A separate 2015 study in the Journal of the International Society of Sports Nutrition showed meaningful gains in muscle strength and recovery in resistance-trained men. What the evidence does not support: the claim that ashwagandha cures thyroid disorders or replaces psychiatric medication. It is a stress-response modulator with solid short-term data, not a cure-all.
