Ashwagandha · The Ingredient Files

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Evidence by effect

Evidence strength (A–D, color) and effect size (dots, fill) are shown separately. The two axes are independent.

Claimed effect

Evidence strength

Effect size

One-line summary · key source

Reducing stress and anxietyEvidence type: Meta-analysis

C Weak

Moderate

This is ashwagandha's flagship use and its most-studied area, but quality holds it back. In a meta-analysisA statistical synthesis combining results of multiple studies into one conclusion. of 12 randomized trials (1,002 people), ashwagandha significantly lowered anxiety (standardized mean difference -1.55) and stress (-1.75) versus placeboAn inert dummy treatment used as the comparison baseline., with a favorable stress response at 300-600 mg a day. The point estimates are large. But heterogeneity between studies was very high (I2 83-94%), and the authors explicitly rated the certainty of evidence as 'low' for both outcomes and concluded that high-quality further studies are needed to establish clinical efficacy. Many trials are also small and from India, close to the industry. So the stress-relief signal is real, but the evidence is still too weak to be sure of its size. PMID: 36017529

Improving sleepEvidence type: Meta-analysis

C Weak

Moderate

Sleep shows a consistent signal too, but the effect is small and the evidence is narrow. In a meta-analysisA statistical synthesis combining results of multiple studies into one conclusion. of 5 randomized trials (400 people), ashwagandha had a small but significant effect on overall sleep (standardized mean difference -0.59). The effect was more pronounced in adults diagnosed with insomnia, at 600 mg a day or more, and with 8 weeks or more of use, and mental alertness on rising and anxiety also improved, though there was no significant effect on quality of life. But only 5 trials were included, and the authors stressed that data on serious adverse effects are limited and more safety data are needed to judge long-term safety. So it may help sleep, but its safety, especially with prolonged use, is still uncertain. PMID: 34559859

Muscle strength, mass, and testosterone (athletic performance)Evidence type: RCTRandomized controlled trial - a high-reliability trial that randomly assigns participants to compare effects.

C Weak

Minimal

Sold as a 'natural testosterone booster,' but the evidence stops at a small single trial. In an 8-week double-blind trial of 57 healthy young men with little resistance-training experience, the group on ashwagandha root extract (300 mg twice daily) gained more than placeboAn inert dummy treatment used as the comparison baseline. on bench-press and leg-extension 1-RM, and had greater increases in arm and chest muscle size, serum testosterone (placebo +18 vs ashwagandha +96 ng/dL), and body-fat reduction. The numbers are striking, but this is a single small 8-week trial in novices (from India) with little evidence of replication or generalizability. Trained individuals, women, and long-term effects were not tested. So it may help when combined with training, but the evidence is too thin to call it a reliable testosterone booster. PMID: 26609282

The 'natural means safe' belief - liver injury and thyroid effectsEvidence type: Observational

D Insufficient

None

Apart from the efficacy signal, the assumption that 'natural means safe' runs against the evidence. The Drug-Induced Liver Injury Network (DILIN) in the US and Iceland reported 5 cases of liver injury from ashwagandha-containing supplements; all developed jaundice, itching, and nausea 2-12 weeks after starting, were cholestaticA type of liver injury in which bile flow is blocked, causing jaundice and itching. or mixed, and had other causes excluded. None progressed to liver failure and all recovered in 1-5 months, but the authors concluded the cases 'illustrate the hepatotoxic potential of ashwagandha.' Ashwagandha also measurably changes thyroid hormones - in a subclinical hypothyroidism trial it lowered TSH and significantly raised T3 and T4. That is a warning sign for people with hyperthyroidism or on thyroid medication, and it is traditionally not advised in pregnancy. So regardless of efficacy, liver and thyroid issues and drug combinations warrant real caution. PMID: 31991029 · 28829155

Evidence strength A Strong · B Moderate · C Weak · D Insufficient/refuted

Effect size Large → None

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Who benefits / who should be cautious

The statements in this section are translated directly from institutional sources (NIH-ODS, etc.), not our own interpretation. Consult a professional before use.

Benefit

There is a signal for stress and anxiety relief, but the certainty of evidence is low. The meta-analysisA statistical synthesis combining results of multiple studies into one conclusion. showed a beneficial effect, but the trials varied widely and were low quality, so clinical efficacy is not yet established. Approach it as a cautious trial rather than with high expectations. source↗

Original text

The current systematic review and dose-response meta-analysis of RCTs revealed a beneficial effect in both stress and anxiety following Ashwagandha supplementation. However, further high-quality studies are needed to firmly establish the clinical efficacy of the plant.
Benefit

It may help sleep a small but significant amount, more so in adults with insomnia, at 600 mg a day or more, and over 8 weeks or more. But the authors stressed that data on serious adverse effects are limited, so its long-term safety is still uncertain. source↗

Original text

Ashwagandha extract appears to has a beneficial effect in improving sleep in adults. However, data on the serious adverse effects of Ashwagandha extract are limited, and more safety data would be needed to assess whether it would be safe for long-term use.
Caution

Do not assume it is safe just because it is natural. Multiple cases of cholestaticA type of liver injury in which bile flow is blocked, causing jaundice and itching. liver injury (jaundice, itching) from ashwagandha supplements have been reported. If jaundice, severe itching, dark urine, or fatigue appear while taking it, stop immediately and seek medical care. source↗

Original text

These cases illustrate the hepatotoxic potential of ashwagandha. Liver injury is typically cholestatic or mixed with severe jaundice and pruritus, but self-limited with liver tests normalizing in 1-5 months.
Caution

Ashwagandha measurably changes thyroid hormones. In a trial it lowered TSH and significantly raised T3 and T4, so it can be risky for people with hyperthyroidism or on thyroid medication. It is traditionally not advised in pregnancy, so in these situations consult a professional before use. source↗

Original text

Eight weeks of treatment with ashwagandha improved serum TSH (p < 0.001), T3 (p = 0.0031), and T4 (p = 0.0096) levels significantly compared to placebo.

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Form & dosage evidence

Trial doses by effect

Stress and sleep (trial dose range): Root extract 300-600 mg a day (per the stress dose-response and sleep subgroup) [36017529]
Strength and performance (trial dose): Root extract 300 mg twice daily with resistance training for 8 weeks (single small trial) [26609282]

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Balanced conclusion

Ashwagandha is an ingredient with 'a signal, but weak evidence quality and accompanying safety concerns.' For stress and anxiety, meta-analysisA statistical synthesis combining results of multiple studies into one conclusion. showed clear reductions, but the trials varied widely and the certainty of evidence was rated 'low,' and sleep improved a small but significant amount (more so with insomnia, higher doses, and longer use). Strength and testosterone rose only in a small single trial of novice men and need replication. So the efficacy signal is real, but the evidence is still too thin to call it well established. More important is safety. Contrary to the belief that 'natural means safe,' ashwagandha has multiple reported cases of cholestaticA type of liver injury in which bile flow is blocked, causing jaundice and itching. liver injury (jaundice), measurably changes thyroid hormones (TSH, T3, T4) so it can be risky for people with thyroid disease or on thyroid medication, and is traditionally not advised in pregnancy. In short, a short trial for stress or sleep is reasonable if you understand the evidence limits, but stop immediately if signs of liver trouble like jaundice or severe itching appear, and if you have thyroid disease, are pregnant, or take other medication, decide cautiously after consulting a professional.

Apply - Get it from food

Ashwagandha is obtained from the root of the herb Withania somnifera; it is not an everyday food but is taken as a root-extract supplement. Trusted government and peer-reviewed food-composition databases including USDA FoodData Central therefore do not list an ashwagandha (withanolide) content per food as a standard nutrient (this means the content values are not in trusted databases). We therefore do not present a 'get it from food' table.

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Sources

Each source shows its one-line summary and key summary up front. Expand the collapsed section to read the original abstract. Every citation is verified by re-resolving through the API.

PMID 36017529 Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials Systematic review and meta-analysis · Phytother Res, 2022 12 RCTRandomized controlled trial - a high-reliability trial that randomly assigns participants to compare effects.s, 1,002 people - ashwagandha significantly lowered anxiety (SMD -1.55) and stress (-1.75). But heterogeneity very high (I2 83-94%), certainty 'low,' high-quality studies needed.

Key summary

A systematic review and meta-analysisA statistical synthesis combining results of multiple studies into one conclusion. of 12 randomized trials (1,002 people, aged 25-48) on ashwagandha's effect on anxiety and stress. Ashwagandha significantly lowered anxiety (standardized mean difference -1.55, 95% CI -2.37 to -0.74) and stress (-1.75, -2.29 to -1.22) versus placeboAn inert dummy treatment used as the comparison baseline., and dose-response analysis showed a favorable stress effect at 300-600 mg a day. But heterogeneity between studies was very high (I2 83.1-93.8%), and the authors explicitly rated the certainty of evidence as 'low' for both outcomes. They concluded there was a beneficial effect on stress and anxiety, but that high-quality further studies are needed to firmly establish the plant's clinical efficacy.

Show original abstract

Clinical trial studies revealed conflicting results on the effect of Ashwagandha extract on anxiety and stress. Therefore, we aimed to evaluate the effect of Ashwagandha supplementation on anxiety as well as stress. A systematic search was performed in PubMed/Medline, Scopus, and Google Scholar from inception until December 2021. We included randomized clinical trials (RCTs) that investigate the effect of Ashwagandha extract on anxiety and stress. The overall effect size was pooled by random-effects model and the standardized mean difference (SMD) and 95% confidence interval (CIs) for outcomes were applied. Overall, 12 eligible papers with a total sample size of 1,002 participants and age range between 25 and 48 years were included in the current systematic review and meta-analysis. We found that Ashwagandha supplementation significantly reduced anxiety (SMD: -1.55, 95% CI: -2.37, -0.74; p = .005; I2 = 93.8%) and stress level (SMD: -1.75; 95% CI: -2.29, -1.22; p = .005; I2 = 83.1%) compared to the placebo. Additionally, the non-linear dose-response analysis indicated a favorable effect of Ashwagandha supplementation on anxiety until 12,000 mg/d and stress at dose of 300-600 mg/d. Finally, we identified that the certainty of the evidence was low for both outcomes. The current systematic review and dose-response meta-analysis of RCTs revealed a beneficial effect in both stress and anxiety following Ashwagandha supplementation. However, further high-quality studies are needed to firmly establish the clinical efficacy of the plant. ※ The abstract text as collected and stored via the API by the pipeline. The key summary is written based solely on this text.

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PMID 34559859 Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis Systematic review and meta-analysis · PLoS One, 2021 5 RCTRandomized controlled trial - a high-reliability trial that randomly assigns participants to compare effects.s, 400 people - small but significant sleep effect (SMD -0.59), stronger in insomnia, >=600 mg, >=8 weeks. But serious-adverse-effect data limited, long-term safety unknown.

Key summary

A systematic review and meta-analysisA statistical synthesis combining results of multiple studies into one conclusion. of 5 randomized trials (400 people, 18 and older) on ashwagandha extract's effect on sleep. Ashwagandha had a small but significant effect on overall sleep (standardized mean difference -0.59, 95% CI -0.75 to -0.42). The effect was more pronounced in adults diagnosed with insomnia, at 600 mg a day or more, and with 8 weeks or more of use. Mental alertness on rising and anxiety also improved, but there was no significant effect on quality of life, and no serious side effects were reported. The authors concluded ashwagandha appears beneficial for improving sleep in adults, but that data on serious adverse effects are limited and more safety data are needed to judge long-term safety.

Show original abstract

OBJECTIVE: To determine the effect of Ashwagandha extract on sleep. METHODS: A comprehensive search was conducted in CENTRAL, MEDLINE, SCOPUS, Google Scholars, World Health Organization Trials Portal, ClinicalTrials.gov, Clinical Trial Registry of India, and AYUSH Research Portal for all appropriate trials. Randomized controlled trials that examined the effect of Ashwagandha extract versus placebo on sleep in human participants 18 years old and above were considered. Two authors independently read all trials and independently extracted all relevant data. The primary outcomes were sleep quantity and sleep quality. The secondary outcomes were mental alertness on rising, anxiety level, and quality of life. RESULTS: A total of five randomized controlled trials containing 400 participants were analyzed. Ashwagandha extract exhibited a small but significant effect on overall sleep (Standardized Mean Difference -0.59; 95% Confidence Interval -0.75 to -0.42; I2 = 62%). The effects on sleep were more prominent in the subgroup of adults diagnosed with insomnia, treatment dosage ≥600 mg/day, and treatment duration ≥8 weeks. Ashwagandha extract was also found to improve mental alertness on rising and anxiety level, but no significant effect on quality of life. No serious side effects were reported. CONCLUSION: Ashwagandha extract appears to has a beneficial effect in improving sleep in adults. However, data on the serious adverse effects of Ashwagandha extract are limited, and more safety data would be needed to assess whether it would be safe for long-term use. ※ The abstract text as collected and stored via the API by the pipeline. The key summary is written based solely on this text.

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PMID 26609282 Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial Randomized controlled trial · J Int Soc Sports Nutr, 2015 Single RCTRandomized controlled trial - a high-reliability trial that randomly assigns participants to compare effects., 57 novice men - ashwagandha (300 mg x2/day) beat placeboAn inert dummy treatment used as the comparison baseline. at 8 weeks on bench/leg 1-RM, muscle size, testosterone (+96 vs +18 ng/dL), body fat. But small, single, Indian trial.

Key summary

An 8-week double-blind randomized trial of ashwagandha root extract on muscle strength and recovery in 57 healthy young men with little resistance-training experience. The treatment group (29) took ashwagandha 300 mg twice daily and the control group (28) took starch placeboAn inert dummy treatment used as the comparison baseline. while doing 8 weeks of resistance training. On the primary outcome of strength (1-RM), the ashwagandha group gained more on bench press (46.0 vs 26.4 kg) and leg extension (14.5 vs 9.8 kg), and also had significantly greater increases in arm and chest muscle size, serum testosterone (+96.2 vs +18.0 ng/dL), body-fat reduction, and stabilization of exercise-induced muscle-damage marker (creatine kinase) than placebo. The authors concluded ashwagandha is associated with increases in muscle mass and strength and may be useful alongside resistance training. But as a small single trial in novices, it has limited generalizability.

Show original abstract

BACKGROUND: Withania somnifera (ashwagandha) is a prominent herb in Ayurveda. This study was conducted to examine the possible effects of ashwagandha root extract consumption on muscle mass and strength in healthy young men engaged in resistance training. METHODS: In this 8-week, randomized, prospective, double-blind, placebo-controlled clinical study, 57 young male subjects (18-50 years old) with little experience in resistance training were randomized into treatment (29 subjects) and placebo (28 subjects) groups. Subjects in the treatment group consumed 300 mg of ashwagandha root extract twice daily, while the control group consumed starch placebos. Following baseline measurements, both groups of subjects underwent resistance training for 8 weeks and measurements were repeated at the end of week 8. The primary efficacy measure was muscle strength. The secondary efficacy measures were muscle size, body composition, serum testosterone levels and muscle recovery. Muscle strength was evaluated using the 1-RM load for the bench press and leg extension exercises. Muscle recovery was evaluated by using serum creatine kinase level as a marker of muscle injury from the effects of exercise. RESULTS: Compared to the placebo subjects, the group treated with ashwagandha had significantly greater increases in muscle strength on the bench-press exercise (Placebo: 26.4 kg, 95% CI, 19.5, 33.3 vs. Ashwagandha: 46.0 kg, 95% CI 36.6, 55.5; p = 0.001) and the leg-extension exercise (Placebo: 9.8 kg, 95% CI, 7.2,12.3 vs. Ashwagandha: 14.5 kg, 95 % CI, 10.8,18.2; p = 0.04), and significantly greater muscle size increase at the arms (Placebo: 5.3 cm(2), 95% CI, 3.3,7.2 vs. Ashwagandha: 8.6 cm(2), 95% CI, 6.9,10.8; p = 0.01) and chest (Placebo: 1.4 cm, 95% CI, 0.8, 2.0 vs. Ashwagandha: 3.3 cm, 95% CI, 2.6, 4.1; p < 0.001). Compared to the placebo subjects, the subjects receiving ashwagandha also had significantly greater reduction of exercise-induced muscle damage as indicated by the stabilization of serum creatine kinase (Placebo: 1307.5 U/L, 95% CI, 1202.8, 1412.1, vs. Ashwagandha: 1462.6 U/L, 95% CI, 1366.2, 1559.1; p = 0.03), significantly greater increase in testosterone level (Placebo: 18.0 ng/dL, 95% CI, -15.8, 51.8 vs. Ashwagandha: 96.2 ng/dL, 95% CI, 54.7, 137.5; p = 0.004), and a significantly greater decrease in body fat percentage (Placebo: 1.5%, 95% CI, 0.4%, 2.6% vs. Ashwagandha: 3.5%, 95% CI, 2.0%, 4.9%; p = 0.03). CONCLUSION: This study reports that ashwagandha supplementation is associated with significant increases in muscle mass and strength and suggests that ashwagandha supplementation may be useful in conjunction with a resistance training program. ※ The abstract text as collected and stored via the API by the pipeline. The key summary is written based solely on this text.

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PMID 31991029 Ashwagandha-induced liver injury: A case series from Iceland and the US Drug-Induced Liver Injury Network Case series · Liver Int, 2020 5 liver-injury cases (Iceland, US DILIN) - jaundice and itching 2-12 weeks after starting, cholestaticA type of liver injury in which bile flow is blocked, causing jaundice and itching./mixed, recovery in 1-5 months. 'Illustrate the hepatotoxic potential of ashwagandha.'

Key summary

A case series describing the clinical phenotype of suspected liver injury from ashwagandha-containing supplements. Five cases were identified - three in Iceland (2017-2018) and two from the US Drug-Induced Liver Injury Network (DILIN, 2016) - with other causes excluded. Patients averaged 43 years; all developed jaundice with nausea, lethargy, itching, and abdominal discomfort 2-12 weeks after starting, with cholestaticA type of liver injury in which bile flow is blocked, causing jaundice and itching. or mixed injury and prolonged itching and hyperbilirubinaemia (5-20 weeks). None progressed to liver failure, and liver tests normalized in 1-5 months in four patients. Chemical analysis confirmed ashwagandha in the supplements with no other toxic compounds. The authors concluded the cases illustrate the hepatotoxic potential of ashwagandha.

Show original abstract

BACKGROUND & AIMS: Ashwagandha (Withania somnifera) is widely used in Indian Ayurvedic medicine. Several dietary supplements containing ashwagandha are marketed in the US and Europe, but only one case of drug-induced liver injury (DILI) due to ashwagandha has been published. The aim of this case series was to describe the clinical phenotype of suspected ashwagandha-induced liver injury. METHODS: Five cases of liver injury attributed to ashwagandha-containing supplements were identified; three were collected in Iceland during 2017-2018 and two from the Drug-Induced Liver Injury Network (DILIN) in 2016. Other causes for liver injury were excluded. Causality was assessed using the DILIN structured expert opinion causality approach. RESULTS: Among the five patients, three were males; mean age was 43 years (range 21-62). All patients developed jaundice and symptoms such as nausea, lethargy, pruritus and abdominal discomfort after a latency of 2-12 weeks. Liver injury was cholestatic or mixed (R ratios 1.4-3.3). Pruritus and hyperbilirubinaemia were prolonged (5-20 weeks). No patient developed hepatic failure. Liver tests normalized within 1-5 months in four patients. One patient was lost to follow-up. One biopsy was performed, showing acute cholestatic hepatitis. Chemical analysis confirmed ashwagandha in available supplements; no other toxic compounds were identified. No patient was taking potentially hepatotoxic prescription medications, although four were consuming additional supplements, and in one case, rhodiola was a possible causative agent along with ashwagandha. CONCLUSIONS: These cases illustrate the hepatotoxic potential of ashwagandha. Liver injury is typically cholestatic or mixed with severe jaundice and pruritus, but self-limited with liver tests normalizing in 1-5 months. ※ The abstract text as collected and stored via the API by the pipeline. The key summary is written based solely on this text.

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PMID 28829155 Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients: A Double-Blind, Randomized Placebo-Controlled Trial Randomized controlled trial (pilot) · J Altern Complement Med, 2018 50 subclinical-hypothyroid patients - ashwagandha 600 mg/day for 8 weeks lowered TSH and significantly raised T3/T4. Evidence it measurably alters thyroid hormones (a caution signal for thyroid patients).

Key summary

A double-blind randomized pilot trial (India, 50 people) of ashwagandha root extract's efficacy and safety in subclinical hypothyroidism. Fifty people aged 18-50 with elevated serum TSH (4.5-10 μIUInternational unit - a measure of a vitamin biological activity; for vitamin E, 1 IU is roughly 0.45 to 0.67 mg depending on the form./L) were assigned to ashwagandha 600 mg/day or placeboAn inert dummy treatment used as the comparison baseline. for 8 weeks. Over 8 weeks the ashwagandha group lowered TSH and significantly raised T3 and T4 versus placebo, normalizing thyroid indices, with mild and temporary adverse effects. The authors concluded ashwagandha may help normalize thyroid indices in subclinical hypothyroid patients. The same result also means ashwagandha measurably changes thyroid hormones, implying caution for people with hyperthyroidism or on thyroid medication.

Show original abstract

BACKGROUND: Subclinical hypothyroidism, a thyroid disorder without obvious symptoms of thyroid deficiency, occurs in 3%-8% of the global population. Ashwagandha [Withania somnifera (L.) Dunal], a traditional medicine in Ayurveda, is often prescribed for thyroid dysfunctions. OBJECTIVE: This pilot study was designed to evaluate the efficacy and safety of ashwagandha root extract in subclinical hypothyroid patients. DESIGN, SETTING, AND PARTICIPANTS: A prospective, randomized, double-blind, single-center placebo-controlled study was performed at Sudbhawana Hospital, Varanasi, India between May 2016 and September 2016. Fifty subjects with elevated serum thyroid stimulating hormone (TSH) levels (4.5-10 μIU/L) aged between 18 and 50 were randomized in either treatment (n = 25) or placebo (n = 25) groups for an 8-week treatment period. INTERVENTIONS: Ashwagandha root extract (600 mg daily) or starch as placebo. Efficacy Variables: Serum TSH, serum triiodothyronine (T3), and thyroxine (T4) levels. RESULTS: A total of four subjects (two from each group) withdrew their consent before the second visit. Eight weeks of treatment with ashwagandha improved serum TSH (p < 0.001), T3 (p = 0.0031), and T4 (p = 0.0096) levels significantly compared to placebo. Ashwagandha treatment effectively normalized the serum thyroid indices during the 8-week treatment period in a significant manner (time-effects: TSH [p < 0.001], T3 [p < 0.001], and T4 [p < 0.001]). Four subjects (8%) (ashwagandha: 1[4%]; Placebo: 3[12%]) out of 50 reported few mild and temporary adverse effects during this study. CONCLUSION: Treatment with ashwagandha may be beneficial for normalizing thyroid indices in subclinical hypothyroid patients. ※ The abstract text as collected and stored via the API by the pipeline. The key summary is written based solely on this text.

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Revision history

The full history of when and how this ingredient's evidence changed (git commits = proof of trust).

2026-07-14 First edition from real PubMed data - four ashwagandha assessments ('stress/sleep signal but low-quality evidence, plus liver and thyroid safety warnings'). (1) Stress/anxiety reduction C/moderate/meta (Akhgarjand 36017529: 12 RCTs, 1002 people, anxiety SMD -1.55, stress -1.75 large but I2 83-94%, certainty 'low,' India/industry-adjacent, high-quality studies needed - caps at C). (2) Sleep improvement C/moderate/meta (Cheah 34559859: 5 RCTs, 400 people, SMD -0.59 small, stronger in insomnia/>=600 mg/>=8 weeks, serious-adverse data limited so long-term safety unknown). (3) Strength/muscle/testosterone C/minimal/rct (Wankhede 26609282: 57 novice men, single 8-week trial, bench/leg 1-RM, muscle size, T +96 vs +18, body fat down but small single Indian trial, no replication, trained/women/long-term untested - C/minimal). (4) 'Natural = safe' belief D/none/obs (Björnsson 31991029: DILIN/Iceland 5 liver-injury cases, cholestatic jaundice, 2-12 week latency, 'hepatotoxic potential' + Sharma 28829155: ashwagandha lowers TSH, raises T3/T4, i.e., measurably alters thyroid hormones, risk for hyperthyroid/thyroid-med users, not advised in pregnancy). No authoritative openFDA label (ashwagandha is a supplement), so guidance grounded in Akhgarjand, Cheah, Björnsson, Sharma verbatim. Diet absent (Withania root herb, not USDA-tracked, `unavailable`). Reused category `botanical`. Banned-word care (ko cure/suppress/immunity/improve; en boosts immunity/cure/treats disease; verbatim fields exempt). Glossary tooltips (adaptogen, cortisol, withanolide, drug-induced liver injury, cholestatic). Citation integrity, compliance, i18n, and dash/table conventions verified.

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