Ashwagandha
Adaptogen with consistent evidence for stress, cortisol, & testosterone support; one of the best-evidenced adaptogens.
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May elevate thyroid hormones (T3/T4) — caution with thyroid conditions or thyroid medications
Rare hepatotoxicity cases reported — discontinue if liver enzymes elevated; likely dose- or contaminant-related
May potentiate sedatives and anxiolytics — additive CNS depression
Significant improvements in muscle strength, power, & VO2max compared to placebo across 13 RCTs.
Small but significant improvement in overall sleep (SMD −0.59); stronger effects in insomnia subgroup & at ≥600 mg/day for ≥8 weeks.
300 mg ashwagandha root extract twice daily significantly improved sleep quality, anxiety scores, & mental alertness on rising vs. placebo.
Stacks containing Ashwagandha
Public community stacks that include this ingredient.
My Sample Stack
Built from your selected goals, constraints, diet, & the supplement evidence library. You can edit doses & timing.
Stress Management and Mood Enhancement
Combining Rhodiola Rosea with Ashwagandha can reduce stress and enhance mood. Rhodiola is an adaptogen that helps manage stress, while Ashwagandha is known for its mood-enhancing and stress-reducing properties.
Men's Sperm Quality & Testosterone Stack
Male factor infertility accounts for ~50% of cases & is largely driven by oxidative stress, micronutrient deficiency, & suboptimal testosterone. Ashwagandha has RCT evidence for significantly improving sperm concentration, motility, & testosterone. L-carnitine is the most evidence-backed intervention for sperm motility. CoQ10 & selenium reduce seminal oxidative damage, while zinc is essential for spermatogenesis & androgen synthesis.
Stress & Mood Enhancement
Ashwagandha & lemon balm are combined to support stress reduction & enhance mood. Ashwagandha is an adaptogen that reduces stress & anxiety, while lemon balm provides calming effects & improves mood.
Stress-Resilient Training Stack
Supports training consistency under physical & mental stress.