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Your complete ashwagandha dosing protocol tracker — with goal-based dosing selectors, cycling calendars, symptom logs, and extract comparison tables. Based on research from HealthSecrets' evidence-based ashwagandha guide.
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| Feature | Detail |
|---|---|
| Best-studied extract | KSM-66 (root-only, 5% withanolides) — 24+ clinical trials |
| General dosage range | 300–600 mg/day (KSM-66) or 125–250 mg/day (Sensoril) |
| Key benefits | 23–32% cortisol reduction, 44–69% anxiety reduction, improved sleep quality |
| Time to effects | Subtle: 1–2 weeks · Significant: 4–8 weeks · Full benefit: 8–12 weeks |
| Cycling protocol | 8–12 weeks on, 2–4 weeks off |
| Key contraindications | Thyroid medication, pregnancy, autoimmune conditions, liver disease |
KSM-66 is the most-studied ashwagandha extract with the broadest clinical evidence across anxiety, cortisol, testosterone, sleep, and cognition. A 2021 systematic review of 7 randomized trials confirmed its efficacy at 300–600 mg/day for stress reduction, with a 28% cortisol decrease documented in the Chandrasekhar 2012 trial [1].
| Feature | KSM-66 ⭐ | Sensoril |
|---|---|---|
| Plant part | Root only | Root + leaf |
| Withanolide content | 5% | 10% |
| Daily dose | 300–600 mg | 125–250 mg |
| Clinical trials | 24+ | 10+ |
| Best for | Anxiety, cortisol, testosterone, sleep, cognition, exercise | Stress resilience, energy, cardiovascular markers |
| Withaferin A levels | Negligible (safer long-term) | Higher (potent but needs monitoring) |
| Extraction method | Aqueous (no alcohol/solvents) | Standard extraction |
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Bottom line: For most people, KSM-66 at 300–600 mg/day is the recommended first choice due to its broader evidence base, lower Withaferin A content, and gentler extraction process. Choose Sensoril if you need a lower pill count (higher withanolide concentration) or prioritize energy and cardiovascular markers.
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The right ashwagandha dose depends entirely on your primary health goal — anxiety relief requires 600 mg/day of KSM-66, while sleep improvement works at 300–600 mg taken before bed. The Salve 2019 trial in Cureus confirmed that 600 mg/day was significantly more effective than 250 mg/day for stress and anxiety reduction [2].
Select your primary goal below and follow the matched protocol: