The natural world contains countless plants and herbs that have been used by cultures for thousands of years. In many cases, western science has slowly but surely caught up with what some cultures have known for centuries, and adaptogens provide a great example of that.
Adaptogens are a class of herbs known for their ability to help the body manage stress. To help you remember that, just think “adaptogens help you adapt.”
One such adaptogen, one with more and more research backing its efficacy, is ashwagandha. In this article, we delve into the science of Ashwagandha, particularly the patented KSM-66® Ashwagandha, which we use in several Kaged supplements thanks to its purity, potency, and extensive research.
At Kaged, we believe that your overall health and your fitness goals, in the long run, are inseparable. By supporting your wellness and vitality, you can set yourself up to sleep better, recover faster, and feel better, all of which are crucial pieces of the puzzle if your goal is to get results in the gym.
Now let’s get into the science behind KSM-66® Ashwagandha.
How Do Adaptogens Work?
Adaptogens work by modulating the production and release of stress hormones from the adrenal glands. In particular they can manage healthy cortisol levels, which is one of the main stress hormones. They can act like a thermostat, sensing when the body's stress response is too high or too low and adjusting it accordingly.
Through this mechanism, adaptogens can have an array of effects. As we’ll discuss, they can support healthy hormone levels, strength, energy, and more.
Of all the adaptogens, ashwagandha is one of most well-studied.
What is Ashwagandha?
Ashwagandha, known scientifically as Withania somnifera, has been a cornerstone in Ayurvedic medicine for over 3,000 years. In Sanskrit, Ashwagandha translates to "the smell of a horse." This hints at one of its main historical uses: to support libido (sex drive.)
Although native to modern day India, it adapts well to different soils and climates, so it now is grown in various regions.
The Benefits of Ashwagandha
Help Manage Stress*
Cortisol, often called the stress hormone, can be a friend or foe depending on its levels in your body and the time of day.
Ashwagandha has been shown to adeptly manage cortisol levels, reducing them when they're excessively high. In a randomized, double-blind, placebo-controlled study, researchers gave 64 subjects 600mg of KSM-66® or a placebo for eight weeks. At the end of the study, the KSM-66®-supplemented individuals had decreased their cortisol levels significantly versus the placebo.* [1] This regulation helps in mitigating the adverse effects of stress on your body, promoting a sense of calm and well-being.
This is even more important in the modern world, where our typical “fight or flight” mechanism no longer protects us from predators, but is still slightly activated. As Robert Sapolsky wrote in his excellent book on stress, Why Zebras Don’t Get Ulcers, “We have this amazing ability to turn on the exact same stress response worrying about a mortgage that a zebra does when it's sprinting away from a lion.”
Support Natural Energy*
Ashwagandha won’t jolt you like caffeine, but supports energy by helping with natural energy production in your body.* This means it can help you sustain your energy levels throughout the day.*
Support Increases in Strength, Muscle Mass, and Testosterone
Remarkably, the benefits of ashwagandha extend well beyond stress. Research has shown that supplementing with 600mg of KSM-66® Ashwagandha daily can increase strength, muscle mass, and total testosterone, while reducing body fat [2].* Supplementing with KSM-66® while also resistance training three times per week, for a period of 12 weeks, resulted in:
- Increases in bench press and leg strength*
- Increases in chest and upper arm size*
- Improvement versus placebo for change in body fat*
- Increase in total testosterone within the normal healthy range*
KSM-66® is derived from a solvent-free water extraction technology which results in a full spectrum extract. In fact, KSM-66® has the highest percentage of naturally-occurring withanolides of root-only extracts available on the market today, with more than 5% concentrations as measured by HPLC.
Immune Function?
Despite claims that ashwagandha can support immune function, there isn't compelling research to support this yet.
However, check out our article on the best supplements for immune support to see what can.
Why KSM-66® Ashwagandha
Like all supplements, it’s not just the ingredient that matters. The quality and efficacy can vary significantly between different forms. Let's explore what makes KSM-66® Ashwagandha our preferred choice.
High Concentration
KSM-66® is the result of over 14 years of research and development. The process of creating KSM-66® involves a unique extraction method, using only the roots of the Ashwagandha plant and no synthetic solvents. In fact, KSM-66® has the highest percentage of naturally-occurring withanolides of root-only extracts available on the market today, with more than 5% concentrations as measured by HPLC.
This method, patented for its innovation, ensures that the extract retains the natural balance of the constituents found in the original herb, thereby maximizing its efficacy.
Clinical Backing
As you may have noticed, the studies we’ve cited on ashwagandha specifically used KSM-66®. That’s because much of the most impressive research is on this form. Numerous clinical trials have validated the efficacy of KSM-66® in various health aspects, from stress relief to physical performance.
Purity and Safety
When choosing a patented form, you know you’re getting a standardized product, with the same dose and potency every time. That’s another reason why we choose patented key ingredients over generic alternatives; they’re ingredients you can trust.
How to Use KSM-66® Ashwagandha
As with any supplement, you also have to take it in the right setting, at the right dose.
KSM-66® Ashwagandha recommended dose
Many studies use between 300-600mg per day. One study we already mentioned looked at 300mg taken twice daily, for a total of 600mg.
Studies that looked at outcomes like strength and testosterone tend to go on the higher end.
For general stress support, 300mg is a solid general recommendation. For strength and performance, move up towards 600mg.
We’ve looked at the research, and incorporated it into our supplements. In Kaged TEST Elite, we use 600mg of KSM-66®.
In Organic Greens Elite and Outlive 100, we include 300mg to help you manage stress on a daily basis.*
Best Practices for Taking KSM-66® Ashwagandha
Consistency is key. Most of the studies look at daily supplementation for 8-16 weeks in order to get measurable benefits. You can’t just have a scoop of greens one time and expect it to do anything for your health.
As for time of day, there’s some debate about taking it in the morning or evening. Some studies split it into two doses. We discuss this more in this article on the best time to take ashwagandha
The benefit to taking it in the morning is the natural energy which can help you power through your morning. The benefit to taking it in the evening is that it can help manage cortisol at the time of day when you want your cortisol levels to drop. Remember, cortisol keeps you awake and alert, so you want it low as you get closer to sleep.
With this in mind, we recommend taking it whenever it works best for you. You can follow suit along with thousands of others who take Kaged organic greens as part of their morning routine.
