Compound library / Supplements & vitamins / Supplements / Vitamins

Ashwagandha

Adaptogenic herb explored for stress, cortisol, and sleep support; one of the more commonly used adaptogens in wellness routines.

Compiled by the BioHack Track team · Last updated · Where these figures come from

CategorySupplements / Vitamins
Regulatory standingNo approved product cited
Typical routeOral
Half-lifeNot well characterized in humans
Common dose range300-600 mg/day of a standardized root extract
Typical cycle length8-12 week courses, then reassess

BioHack Track models Ashwagandha at a half-life of 6 hours, so every dose you log is decayed against that curve and the app shows estimated active levels — not just what you typed.

No approved product cited

No FDA-approved product for this compound is cited on this page, and no approved human dose is quoted. Treat the range below as research and community practice rather than a prescribed dose.

Reconstitution

Oral capsule or powder; no reconstitution needed.

Storage

Store at room temperature.

Cautions

May affect thyroid hormone levels — caution with thyroid conditions; avoid in pregnancy.

Track Ashwagandha in BioHack Track. Half-life, dose range and route come pre-filled from this library — log a dose and the app counts your vial down, models what is in your system, and puts it on the same chart as your labs and body composition.

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Others in Supplements / Vitamins

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What the evidence says

Evidence Check asks 10 questions about every compound. For Ashwagandha it can answer 4 of them, from the papers we hold — graded by how strong the study design is, not by whether the findings are flattering. These are the same verdicts the app gives.

Strongest EvidenceCognition

Meta-analyses or systematic reviews exist — the highest grade of evidence there is, whatever they conclude. Read them.

  • Withania somnifera (Ashwagandha) in neurobehavioural disorders induced by brain oxidative stress in rodents: a systematic review and meta-analysisMeta-Analysis · J Pharm Pharmacol · 2015 · PMID 25828061
Strongest EvidenceInflammation

Meta-analyses or systematic reviews exist — the highest grade of evidence there is, whatever they conclude. Read them.

  • Withania somnifera (Ashwagandha) in neurobehavioural disorders induced by brain oxidative stress in rodents: a systematic review and meta-analysisMeta-Analysis · J Pharm Pharmacol · 2015 · PMID 25828061
Strongest EvidenceSleep

Meta-analyses or systematic reviews exist — the highest grade of evidence there is, whatever they conclude. Read them.

  • Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysisMeta-Analysis · PLoS One · 2021 · PMID 34559859
Strongest EvidenceWound healing

Meta-analyses or systematic reviews exist — the highest grade of evidence there is, whatever they conclude. Read them.

  • Effects of ashwagandha (Withania somnifera) on mental health in adults: A systematic review and dose-response meta-analysis of randomized controlled trialsMeta-Analysis · Complement Ther Med · 2026 · PMID 41644067
  • Effects of Ashwagandha on Reproductive Health: A Systematic Review of Sex-Specific Hormonal and Fertility OutcomesSystematic Review · Phytother Res · 2026 · PMID 41249015
  • Effects of Withania somnifera (Ashwagandha) on Hematological and Biochemical Markers, Hormonal Behavior, and Oxidant Response in Healthy Adults: A Systematic ReviewSystematic Review · Curr Nutr Rep · 2023 · PMID 37428341

Research references only. Not medical advice, and not a recommendation to take anything.

Look up the research

These open a search of each database for Ashwagandha — they are not citations, and nothing here is evidence for any particular dose. The same links are in the app.

PubMed Peer-reviewed literatureClinicalTrials.gov Registered human trialsEurope PMC Full text and preprints

Work it out

Reconstitution calculator What a vial costs Unit converter All 208 compounds

Selected published studies

11 papers naming Ashwagandha in the title, drawn from PubMed and limited to reviews, meta-analyses and trials. Each was checked against PubMed’s own record for its title, journal and year. This is a starting point, not an evidence review — nothing here is offered as support for the dose range above, and the list is not exhaustive. See the editorial policy.

Where these figures come from

The half-life, route and dose range on this page are compiled from published pharmacokinetic literature, manufacturer and product monographs where one exists, and the ranges commonly reported in clinical and research use. They are kept as a range rather than a single figure because that is what the sources actually support — a half-life varies with route, formulation and the person.

These are not citations, and this page is not a review of the evidence. Where a number matters to you, follow the database links above and read the source. We say so plainly rather than dressing a compiled reference up as one.

Nothing on this page has been reviewed by a named clinician. It is a reference for people already tracking a protocol, not a recommendation to start one.

Published by Creative Images LLC · Last updated · Corrections: support

General reference compiled for use inside the app, not medical advice and not a recommendation to take anything. Dose ranges are what is commonly discussed, not a prescription. Talk to a qualified healthcare professional.