Ashwagandha (KSM‑66): 5 Proven Benefits, Dosage & Safety
Discover the 5 evidence‑backed benefits of Ashwagandha (KSM‑66)—for stress, sleep, focus, performance, and sexual wellness—plus dosing, safety, and fast UAE delivery.
Ashwagandha is one of the most studied adaptogens for calmer days, better nights, and sharper focus. Below are the five benefits with the strongest human evidence, plus dosing, safety, and how to choose a quality extract like KSM‑66.
What is Ashwagandha (Withania somnifera)?
Ashwagandha is an Ayurvedic Rasayana.
Modern, clinically tested extracts such as KSM‑66 are root‑only, full‑spectrum, and standardized for withanolides.
Evidence points to stress‑axis (HPA) modulation—often lowering cortisol—and possible GABAergic effects, which better fits current data than an “endocannabinoid system” mechanism.
The 5 evidence‑backed benefits
1) Stress & anxiety relief (plus lower cortisol)
Randomized, placebo‑controlled trials—often using 300 mg KSM‑66 twice daily—show reductions in perceived stress/anxiety and significant drops in serum cortisol. [Ref 1, 2]
2) Better sleep quality
In insomnia, 300 mg BID KSM‑66 for 10 weeks improved sleep onset, efficiency, and overall quality. A separate RCT in non‑restorative sleep and a 2021 meta‑analysis support benefits—especially with ≥600 mg/day for ≥8 weeks. [Ref 1, 2, 3]
3) Cognitive support (memory, attention, reaction time)
Small RCTs in adults show improvements in working memory, attention, reaction time, and psychological well‑being after 30–90 days of standardized ashwagandha. [Ref 1, 2]
4) Strength, stamina & recovery
With resistance training, ashwagandha increased muscle strength and size, improved VO2max, and reduced exercise‑induced muscle damage compared with placebo. [Ref 1, 2]
5) Sexual wellness (men and women)
Men reported improved sexual function and—in some studies—higher testosterone; women showed better desire, arousal, and satisfaction. [Ref 1, 2, 3]
How to take Ashwagandha (dosage, timing, quality)
- Stress/anxiety: 300–600 mg/day of a root‑only standardized extract (e.g., KSM‑66 300 mg BID) for 8–12 weeks.
- Sleep: 300–600 mg/day; final dose 1–2 h before bed.
- Cognition: 225–600 mg/day for 4–12 weeks.
- Performance: 500–600 mg/day during training blocks.
Tips: Take with food if sensitive; be consistent for several weeks. Choose root‑only, full‑spectrum extracts with clear withanolide standardization and third‑party testing.
Safety & who should be cautious
Generally well‑tolerated in trials up to 12 weeks (occasional GI upset or drowsiness).
Rare liver injury has been reported—stop use and seek care if you notice jaundice, dark urine, or severe itching.
Ashwagandha may raise thyroid hormones in susceptible individuals (rare thyrotoxicosis reported). Avoid during pregnancy/breastfeeding.
Consult a clinician if you have thyroid, liver, autoimmune, diabetes, or blood‑pressure conditions, or if you take sedatives, immunosuppressants, or glucose/BP‑lowering drugs. [Ref 1, 2, 3]
Where to buy Ashwagandha in Dubai & UAE
Get Ashwagandha KSM‑66 300 mg from Nootropix—lab‑tested for identity & purity.
We ship daily from Dubai with same‑day delivery within Dubai city limits and same/next‑day across the UAE.
International orders ship express; free shipping applies on qualifying orders (UAE > 300 AED, international > $120).
FAQ
How does ashwagandha work?
Primarily via HPA‑axis modulation (often lowering cortisol) with possible GABAergic effects—more consistent with evidence than an endocannabinoid mechanism.
Is it safe for long‑term use?
Short‑term RCTs (8–12 weeks) show good tolerability. Because rare liver and thyroid events exist, take periodic breaks and consult your clinician—especially if you have medical conditions or take medications.
Will it help me sleep?
Trials show improvements in sleep onset, efficiency, and quality—most consistently after 6–10 weeks at 300–600 mg/day.
Can it help with blood sugar or blood pressure?
Preliminary studies suggest modest glycemic and lipid benefits; consistent blood‑pressure reductions are less clear. Use only as an adjunct under medical care.
What is KSM‑66?
A clinically studied, root‑only, full‑spectrum ashwagandha extract standardized for withanolides; widely used in RCTs on stress, sleep, cognition, performance, and sexual wellness.
References
- Chandrasekhar et al., 2012
- Salve et al., 2019
- Langade et al., 2019
- Deshpande et al., 2020
- Cheah et al., 2021 (meta‑analysis)
- Choudhary et al., 2017
- Gopukumar et al., 2021
- Wankhede et al., 2015
- Bonilla et al., 2021 (meta‑analysis)
- Ambiye et al., 2013
- Dongre et al., 2015
- Chauhan et al., 2022
- LiverTox (NIH), 2024
- Björnsson et al., 2020
- Sharma et al., 2018
Educational only; not medical advice.