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Ingredient

KSM-66 Ashwagandha

Research dose

500–600 mg/day

Moderate Trials gave KSM-66 ashwagandha daily, for weeks: what counts is the amount you take in a day.

A meta-analysis of 13 exercise trials: 500–600 mg a day was the most evidence-supported extract dose; the clearest effect was on aerobic endurance, while strength effects were positive but uncertain, and benefits were not the same in every study. Trials ran for weeks.

Sources

  1. Li X, Li H, Yao S, et al. Effects of Withania somnifera (ashwagandha) supplementation on exercise performance: a systematic review and three-level meta-analysis. Nutrients. 2026;18(12):1915.

    Supports the research dose. Where: Abstract: "Dose analyses were hypothesis-generating; 500-600 mg/day was the most evidence-supported extract-dose range"; "evidence was most consistent for aerobic endurance". Read the source, checked 9 Oct 2026.

  2. Pérez-Gómez J, Villafaina S, Adsuar JC, et al. Effects of ashwagandha (Withania somnifera) on VO2max: a systematic review and meta-analysis. Nutrients. 2020;12(4):1119.

    Supports the research dose. Where: Abstract: "Results showed a significant enhancement in VO2max in healthy adults and athletes (p = 0.04)". Read the source, checked 9 Oct 2026.

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