Tell me about ashwaganda

Ashwagandha is an adaptogen that may reduce cortisol and anxiety, with reported benefits that include modestly increased testosterone, lower markers related to cardiovascular health, and slightly improved memory. 1 2

• Lower cortisol and testosterone: It may modestly increase testosterone, probably indirectly: cortisol and testosterone pathways interact, and testosterone may rise when cortisol falls. 3
• Timing: If using it to lower cortisol, Huberman recommends taking it later in the day, in the evening, or with dinner; he also describes taking it before sleep or with the last meal. 4 5
• Duration and breaks: He cautions against prolonged use because it may disrupt hormone and neurotransmitter pathways, and suggests about two weeks of regular use followed by about two weeks off. 6

The suggested dose and duration differ across the discussions, so check with a healthcare provider before using it. 7