HormeAshwagandha
Promising but with heterogeneous studies.
What it is for
Stress/cortisol management; signs of improved strength and recovery.
How it works
An adaptogen that appears to modulate the stress axis (HPA) and reduce cortisol in stressed people.
Dosing
Extracts and concentrations are not interchangeable; there is no universally validated sports performance dose.
When to take it
With food; some prefer it at night for its relaxing effect.
Safety
Safety data mainly cover up to 3 months; long-term safety is uncertain and rare liver injury cases have been reported.
Side effects
Drowsiness, digestive discomfort; rare cases of liver involvement.
Interactions
Sedatives, thyroid medication and immunosuppressants.
Contraindications
Avoid during pregnancy and breastfeeding. Not recommended with thyroid or autoimmune disorders, before surgery, or with hormone-sensitive prostate cancer; also assess liver disease.
Who it has been studied in
A greater effect in people under high stress.
Frequently asked
Does it raise testosterone?
Modest and heterogeneous signals; do not treat it as a reliable hormonal booster.
- Evidence tier
- C
- Quality
- Variable (small studies)
- Studies
- Several RCTs, many with a conflict of interest
- Consensus
- No firm consensus
- Controversy
- Methodological quality and long-term liver safety
- Reviewed
- 2024
Strength of evidence out of 5.