• The primary ingredient is standardized ashwagandha root extract (sometimes root powder), with withanolides (typically 2.5%–5% in commercial products) as the key bioactive markers.
• Capsule shells are either gelatin (animal-based) or HPMC (hydroxypropyl methylcellulose, plant-based, vegan-friendly). They mask the herb’s strong, earthy taste and allow controlled, convenient dosing.
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1. Stress & Anxiety Support: May lower serum cortisol (the body’s primary stress hormone) and improve mood scores in randomized controlled trials (RCTs).
2. Sleep Quality: Used traditionally as a mild sedative; some studies show reduced sleep latency and better sleep duration.
3. Cognitive & Immune Health: Potential neuroprotective effects, plus antioxidant and immunomodulatory activity.
4. Physical Performance: Small studies link it to enhanced muscle recovery and strength in active adults.

Recommended Dosage & Safety

• Typical adult dose: 300–600 mg of standardized extract (withanolides ≥5%) twice daily, taken with meals and water.
• Mild side effects: Nausea, loose stools, drowsiness.