Brad Stanfield on Ashwagandha
5 episodes · 34 references · 2020–2025
- Stanfield views ashwagandha favorably for stress, sleep, and cognitive benefits based on multiple RCTs, and decided to take it himself after reviewing the research - He emphasizes caution about long-term safety unknowns, liver injury case reports, and thyroid effects, recommending doses no higher than 600 mg - He later stopped taking ashwagandha but does not advise others to stop; testosterone effects he considers modest and inconsistent
Consumption
- Stanfield decided to take ashwagandha after reviewing the clinical research - He planned to take it at night based on its potential sleep benefits - He later disclosed he no longer takes ashwagandha, though he doesn't recommend others stop
Benefits
- Reduces stress, anxiety, and cortisol levels across multiple systematic reviews; significant effects at both 250 mg and 600 mg daily doses - Improves sleep quality, cognitive performance, and increases BDNF expression for neurogenesis - Enhances physical performance including 14.7% greater testosterone increase, improved VO2 max, bench press strength, and muscle power vs placebo
Best Practices
- Recommends KSM-66 extract specifically, as it was used in most of the RCTs he reviewed - Standard dose is 600 mg daily of root extract; advises not exceeding 600 mg due to lack of long-term data - Suggests taking at night to leverage its sleep-promoting effects
Cautions
- Long-term safety is unknown — no data beyond short-term studies for 10, 20, or 40 years of use - Linked to acute liver injury in case reports and may affect thyroid function in both mice and humans - Contraindicated in pregnancy; common mild side effects include stomach upset, loose stools, nausea, and drowsiness
“After looking through the research, I've decided to take Ashwagandha.”
Ashwagandha Benefits | Surprisingly Compelling Research
“It strongly inhibits COX 2 enzymes, which overall reduces the levels of systemic inflammation.”
Ashwagandha Benefits | Surprisingly Compelling Research
“One month of ashwagandha supplements was safe and it had positive effects on cortisol levels, cognitive ability, self-reported stress, anxiety, and food cravings.”
Why Are Many People Suddenly Taking Ashwagandha?
“Some smaller studies have indicated that ashwagandha may help to lower cortisol levels. So in essence, it turns down the volume on the stress response.”
Ashwagandha Fails in New Study
“Randomized placebo-controlled studies do show cognitive benefit with ashwagandha supplementation. Crucially, these supplements appear to be well tolerated with minimal side effects.”
Ashwagandha: The Studies Are Compelling!
“The ashwagandha group had a 14.7% greater increase in testosterone compared to placebo.”
Why Are Many People Suddenly Taking Ashwagandha?
“I certainly wouldn't go over 600 mg because we don't have the long-term data yet.”
Ashwagandha Benefits | Surprisingly Compelling Research
“One group took 600 milligrams of ashwagandha root extract daily and the other one took a placebo.”
Ashwagandha Fails in New Study
“If I had to take an ashwagandha supplement I'd look at using KSM-66. This particular supplement has been used in a lot of the randomized control trials that we've talked about.”
Why Are Many People Suddenly Taking Ashwagandha?
“I'm going to start taking Ashwagandha at night because it has a potential mechanism to help with sleep.”
Ashwagandha Benefits | Surprisingly Compelling Research
“The other group took 300 milligrams of ashwagandha as well as those breathing exercises.”
Ashwagandha Fails in New Study
“Now, I don't take ashwagandha, but if you're taking it, the study doesn't necessarily mean that you should stop.”
Ashwagandha Fails in New Study
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