RECOVERYPROMISING
Ashwagandha
Adaptogen with real (small) effects on stress markers and possibly strength.
EFFECTIVE DOSE
300–600 mg/day of a standardized extract (KSM-66 or Sensoril)
HOW IT WORKS
Poorly understood — modulates cortisol and HPA-axis response to stress.
WHAT THE EVIDENCE SUPPORTS
- Modest cortisol reduction
- Small strength and recovery signal in some RCTs
WHAT TO LOOK OUT FOR
- Only standardized extracts have decent data. 'Root powder' at low doses is likely nothing.
- Effects are small — this is not a testosterone booster in any meaningful sense.
SIDE EFFECTS
- GI upset, drowsiness. Rare thyroid effects — avoid if you have thyroid conditions.
SOURCES
Reviewed 11/1/2025 · Brawn Supplement Reviewer
Educational content. Not medical advice. Talk to a licensed professional before starting any supplement, especially if you take medications or have a medical condition.