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Ashwagandha
Primary Use / Function: Adaptogen for stress reduction, supports adrenal function, may improve sleep and cognitive performance
Daily Dose Range: 300–600 mg (standardized extract)
Frequency: 1–2 times daily
With Food? Yes
Enhancing Combinations：Magnesium, L-Theanine, Rhodiola Rosea
Gender Specific：No (though sometimes marketed more toward men for testosterone support)
Contraindications / Cautions: Avoid in hyperthyroidism, during pregnancy, and with sedative medications or immunosuppressants
Notes: Look for products standardized to at least 5% withanolides for optimal effectiveness
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