Side-by-side comparison of mechanisms, dosing, interactions, and stacking potential.
| Ashwagandha (KSM-66) | Shilajit | |
|---|---|---|
| Category | Adaptogens | Adaptogens |
| Standard Dose | 600mg KSM-66 daily (300mg 2x/day) | 250-500mg purified shilajit daily (standardized to >50% fulvic acid) |
| Timing | Morning and evening with meals. Evening dose supports sleep quality via cortisol reduction. | Morning with warm water or milk (traditional Ayurvedic method). Can be split AM/PM. |
| Cycle Duration | Cycle 8-12 weeks on, 2-4 weeks off (to prevent adaptogenic tolerance) | Cycle 8-12 weeks on, 2-4 weeks off |
| Evidence Level | strong_human | moderate_human |
Ashwagandha's primary bioactives are withanolides (particularly withaferin A and withanolide D). KSM-66 is a full-spectrum root extract standardized to >5% withanolides. It modulates the HPA axis by reducing cortisol output (20-30% reduction in trials), likely through GABAergic activity (withanolides are GABA-mimetic at GABA-A receptors) and by normalizing cortisol receptor (GR) sensitivity. It also inhibits the NMDA-induced neurotoxicity pathway, enhances DHEA-S production, promotes thyroid function (increases T4 to T3 conversion), upregulates antioxidant enzymes (SOD, catalase, glutathione peroxidase), and has demonstrated sirtuin-activating properties.
600mg KSM-66 daily (300mg 2x/day)
Morning and evening with meals. Evening dose supports sleep quality via cortisol reduction.
Cycle 8-12 weeks on, 2-4 weeks off (to prevent adaptogenic tolerance)
Shilajit is a mineral-rich exudate containing fulvic acid (60-80%), dibenzo-alpha-pyrones (DBPs), and over 85 minerals in ionic form. Fulvic acid acts as an electron shuttle in mitochondrial electron transport, enhancing CoQ10 function and ATP production. DBPs protect CoQ10 from oxidation, extending its functional half-life. Shilajit increases total and free testosterone by stimulating steroidogenesis and reducing SHBG. It also enhances mitochondrial membrane potential, acts as a potent antioxidant (fulvic acid neutralizes free radicals), and improves mineral absorption by forming bioavailable fulvic acid-mineral complexes.
250-500mg purified shilajit daily (standardized to >50% fulvic acid)
Morning with warm water or milk (traditional Ayurvedic method). Can be split AM/PM.
Cycle 8-12 weeks on, 2-4 weeks off
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