💊 What it does
Same biological role as the 300 mg dose — adaptogenic stress reduction, cortisol lowering, sleep quality improvement, testosterone support, and exercise recovery. The 600 mg dose is the most commonly used in clinical trials showing significant effects on stress, anxiety, and sleep. Many of the landmark ashwagandha trials (including those published in the Journal of the International Society of Sports Nutrition) used 600 mg KSM-66 daily as the study dose.
👤 Who needs it
People with significant chronic stress, anxiety, or sleep disruption who want a stronger adaptogenic effect than 300 mg provides. Athletes seeking more pronounced recovery and body composition benefits. Those who have tried 300 mg without sufficient effect. Men with low testosterone or fatigue — the evidence for testosterone support is strongest at 600 mg.
🥦 Food sources first
Ashwagandha is not found in common foods. It is a medicinal root from the nightshade family used exclusively as a supplement or herbal medicine.
🗓 When to supplement
When 300 mg has not produced the desired effect after 4-6 weeks of use. When stress, anxiety, or sleep disruption is significant. For athletes specifically targeting the body composition and recovery benefits documented in clinical trials.
🏷 Best form to look for
KSM-66 standardised to minimum 5% withanolides. This is the specific extract used in most of the high-quality clinical trials. The 600 mg dose can be split into 300 mg morning and 300 mg evening for sustained effect, or taken as a single 600 mg dose in the evening for sleep-focused benefits.
⏰ When to take it
Split dosing: 300 mg morning and 300 mg evening. Or full 600 mg in the evening 1-2 hours before bed for sleep quality focus. Take with food.