Ashwagandha KSM-66
Supplements Easy 28 days oura
Start the Health OS protocol "Ashwagandha KSM-66" (stress-ashwagandha-ksm66) and show me today's step.
Goal
Assess how Ashwagandha KSM-66 affects stress level and recovery
Hypothesis
Ashwagandha KSM-66 600mg/day → lower cortisol → less stress → better HRV
KSM-66 is the most well-studied ashwagandha extract. Meta-analyses show an 11-32% reduction in cortisol (Salve 2019, Lopresti 2019)
Expected Effects
- ↓ stress_level
- ↑ hrv_night_avg
Phases
1
Baseline
7 days- Live as usual, without adaptogens
- Rate your stress level in the evening
2
Ashwagandha Intake
21 days- Take 300mg KSM-66 in the morning and 300mg in the evening (with food)
- Take it daily, don't skip
- Rate your stress level in the evening
Tracked Metrics
Primary
- ↓ stress_level
- ↑ hrv_night_avg
Secondary
Evaluation
Method: compare_phase_means
Design: baseline (7 days) → intervention (21 days)
Safety
Disclaimers
- Don't combine with sedative medications
- Contraindicated with hyperthyroidism (ashwagandha stimulates the thyroid)
- Do not take during pregnancy
- If taking immunosuppressants, consult a doctor
Stop Conditions
- GI upset (nausea, diarrhea) lasting more than 3 days
- Drowsiness that interferes with work
- Thyrotoxicosis: tremor, rapid heartbeat, weight loss
- Allergic reaction