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Over the counter Published: human trials Extensive real-world use

Ashwagandha: dosing, timing and what to expect

An adaptogen that lowers cortisol and has shown modest testosterone increases in stressed and infertile men. The effect in men who are already well-rested and lean is much smaller.

Also known as KSM-66, Sensoril, withania somnifera

Educational research reference Supplements
Quick reference. Everything you need to run Ashwagandha — dosing, frequency, reconstitution math for the vial sizes people actually buy, and what it stacks with. For anything specific to your situation, ask the Guru.

Ashwagandha quick start

Route
Oral
Typical dose
300–600 mg standardised extract
Frequency
Daily
Half-life
Not well characterised; effects build over weeks.
Cycle
8–12 weeks on, a few weeks off.
These are the numbers people actually run, drawn from the published record and from what the community has settled on over time. Educational reference, not medical advice — a starting point to work from, and one you can adjust as you learn how you respond.

How to run it

How often
Daily
Cycle length
8–12 weeks on, a few weeks off.
Half-life
Not well characterised; effects build over weeks.
Route
Oral
Consistency matters more than perfect timing. Pick a slot in your day you will actually keep, and let DoseIQ handle the rest.

What people actually run

One of the few adaptogens with repeated human trials on testosterone and cortisol rather than a single small study.

This is accumulated community practice — years of real-world use across a large number of people, converging on numbers that work. It is not a controlled trial, and for most compounds here no such trial exists or is ever likely to. That makes this the most reliable dosing signal available, and it is a good deal better than guessing.

What to expect

Most people tolerate Ashwagandha well. Here is what is worth knowing going in, so nothing catches you by surprise.

Two real cautions. It stimulates thyroid hormone, which is a problem if you are already hyperthyroid or on thyroid medication. And rare but documented liver injury has been reported — stop immediately if you get dark urine or yellowing. Also genuinely blunts emotional range for some people, which is not a side effect anyone warns you about. Cycle it rather than running it indefinitely.

Preparing it

Ashwagandha does not need reconstituting — it comes ready to use.
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This page is an educational research reference and is not medical advice. Dose figures reflect the published record and what the community has converged on — starting points to weigh, not instructions. Consult a qualified healthcare provider before starting any protocol.