Ashwagandha KSM-66 Root Extract

Ashwagandha KSM-66 Root Extract

What it is & why it matters

Ashwagandha (Withania somnifera) is a traditional Ayurvedic adaptogen used for centuries to support the body’s response to stress. The KSM-66 extract is the most clinically studied full-spectrum root extract. It helps regulate cortisol, supports deeper sleep, reduces anxiety, and may improve physical performance and recovery — making it one of the most evidence-backed adaptogens available.

Evidence rating: ⭐⭐⭐⭐ Strong (multiple high-quality RCTs and meta-analyses for stress, anxiety and sleep; promising data for physical performance).

Simple Dosage (updated 2026 guidance)

• For stress & anxiety: 300–600 mg KSM-66 daily (most studies use 300–500 mg).
• For sleep: 300–600 mg taken 1–2 hours before bed (Huberman & Attia protocol).
• For performance: 300–600 mg daily, ideally in the evening or split.

Take with or without food. Best taken in the evening to avoid blunting natural morning cortisol. Cycle 8–12 weeks on, 2–4 weeks off if using long-term.

→ Learn more in our full research summary: “Ashwagandha for Stress, Sleep & Performance”

Why Ashwagandha is great for different people

Ashwagandha for Sleep & Recovery

Ashwagandha is one of the best-researched supplements for improving sleep quality and reducing sleep latency. A 2021 systematic review and meta-analysis found significant improvements in sleep parameters in adults with insomnia or stress-related sleep issues.

→ Learn more in our full research summary: “Ashwagandha for Sleep & Recovery”

Ashwagandha for Stress & Anxiety (Foundational Health)

Multiple RCTs and a 2024 meta-analysis show Ashwagandha significantly reduces perceived stress, anxiety scores, and cortisol levels. Dr. Peter Attia takes 600 mg before bed as part of his sleep stack. Dr. Andrew Huberman recommends 300–600 mg in the evening to lower cortisol without disrupting morning energy.

→ Learn more in our full research summary: “Ashwagandha for Stress & Anxiety”

Ashwagandha for Performance & Energy

A 2021 Bayesian meta-analysis found Ashwagandha supplementation improved muscle strength, muscle mass, cardiorespiratory fitness (VO₂ max), and recovery in healthy adults. A 2023 narrative review supports its role in reducing exercise-induced fatigue and muscle damage. Evidence is promising but not as robust as the stress/sleep data.

→ Learn more in our full research summary: “Ashwagandha for Performance & Energy”

This is not medical advice. BioHackNZ provides general information based on published research. This is a complementary supplement and is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any supplement regimen. Individual results vary.

Last updated: 22 August 2026 | BioHackNZ Research Team