Comparison
Ashwagandha vs NMN
Side-by-side of Ashwagandha and NMN. Every row below is pulled from the compound schema and will update as our data grows. For deeper reads, follow through to each compound page.
Ashwagandha
Ashwagandha supplement guide: KSM-66 and Sensoril extracts at 300-600 mg/day cut morning cortisol and stress in RCTs. Dose, side effects, testosterone data.
NMN
NMN supplements are oral nicotinamide mononucleotide capsules sold for longevity, energy, and metabolic health. They raise plasma NAD+ 30-90% at 250-1000.
Effects at a glance
Ashwagandha
- •Reduces morning serum cortisol by ~20 to 30% at 300 to 600 mg/day standardized extract over 8 weeks
- •Lowers subjective stress on DASS-21 and PSS scales versus placebo in chronically stressed adults
- •Modest grip-strength and 1-RM gains of ~5 to 8% in trained men when paired with resistance training
- •Improves self-reported sleep quality and onset latency in adults with insomnia symptoms
- •Small testosterone increases (~10 to 15%) reported in stressed or subfertile men, less clear in healthy populations
- •May raise free T3 and T4; can interact with levothyroxine and unmask subclinical hyperthyroidism
NMN
- •Plasma NAD+ rises 30-90% at 250-1000 mg/day across human PK studies
- •Tissue NAD+ rise is inconsistent across human trials (Yoshino 2021, Igarashi 2022)
- •No human trials measure hard endpoints (mortality, CV events, cancer); evidence is biomarker-only
- •Most trials cluster at 250-500 mg/day; dose-response above 250 mg/day is poorly characterized
- •FDA position contested; widely sold as supplement but with regulatory uncertainty
- •Marketing claims for fertility and longevity outrun the human trial evidence substantially
Side-by-side
| Attribute | Ashwagandha | NMN |
|---|---|---|
| Category | natural | supplement |
| Also known as | Withania somnifera, KSM-66, Sensoril | nicotinamide mononucleotide, beta-NMN |
| Half-life (hr) ↗ | 10 | 4 |
| Typical dose (mg) ↗ | 600 | 250 |
| Dosing frequency | daily | 1x daily, often morning |
| Routes | oral | oral, sublingual |
| Onset (hr) | 2 | 1 |
| Peak (hr) | - | 3 |
| Molecular weight | - | 334.22 |
| Molecular formula | - | C11H15N2O8P |
| Mechanism | GABAergic modulation and HPA-axis attenuation; withanolides reduce cortisol secretion and inhibit NF-kB signaling. | Direct precursor in the NAD+ salvage pathway; converted to NAD+ by NMNAT enzymes in essentially every tissue. Raised NAD+ supports sirtuin and PARP enzyme activity. |
| Legal status | Dietary supplement in most jurisdictions; regulated in Denmark | Contested in US (FDA position 2022); widely sold as supplement; broadly available in EU, UK, Asia |
| WADA status | allowed | allowed |
| DEA / Rx | OTC supplement | Not scheduled |
| Pregnancy | Not recommended | Insufficient data; precautionary avoidance |
| CAS | - | 1094-61-7 |
| PubChem CID | - | 14180 |
| Wikidata | Q310109 | Q418972 |
Safety profile
Ashwagandha
Common side effects
- mild GI upset
- drowsiness
- headache
Contraindications
- pregnancy
- autoimmune disease (theoretical immune stimulation)
- hyperthyroidism
- concurrent sedative use
Interactions
- benzodiazepines: additive CNS depression(moderate)
- thyroid hormone (levothyroxine): may raise T3/T4, altering dose requirements(moderate)
- immunosuppressants: theoretical antagonism via immune stimulation(moderate)
NMN
Common side effects
- mild GI upset (rare)
- occasional headache
- flushing (rare)
Contraindications
- pregnancy and lactation (precautionary, no data)
- active cancer (theoretical concern, not evidence-based)
Interactions
- metformin: no clinically significant interaction documented; both modulate metabolism through different mechanisms(minor)
- chemotherapy agents: theoretical concern about supporting cancer cell proliferation; coordinate with oncology team(moderate)
- CD38 inhibitors: would amplify NMN-induced NAD+ rise; not clinically relevant for most users(minor)
Which Should You Take?
Ashwagandha comes out ahead for most readers on the criteria we weight: 3 catalogued goals, OTC dietary supplement, oral dosing, with a Tier-B outcome catalogued. NMN is the right call when one of the conditionals below applies.
- → If your priority is stress and HPA-axis regulation, pick Ashwagandha.
- → If your priority is focus or working memory, pick Ashwagandha.
- → If your priority is healthspan extension, pick NMN.
- → If your priority is energy and stamina, pick NMN.
Edge case: If you want to avoid Contested in US (FDA position 2022); widely sold as supplement; broadly available in EU, UK, Asia, Ashwagandha is the more accessible choice.
Default choice: Ashwagandha. Lower friction to source, and broader goal coverage. Reach for NMN only if your priority sits squarely in the goals it owns above.
This verdict is generated from each compound's schema (goals, legal status, evidence outcomes, dosing route). It updates automatically as our compound data evolves; the deeper read sits on each individual compound page.
Common questions
What is the difference between Ashwagandha and NMN?
Ashwagandha and NMN differ in category (natural vs supplement), mechanism, and typical dosing. See the side-by-side table for full details.
Which has a longer half-life, Ashwagandha or NMN?
Ashwagandha half-life is 10 hours; NMN half-life is 4 hours.
Can you stack Ashwagandha with NMN?
Stack compatibility depends on mechanism overlap, legal status, and individual response. Check each compound page for specific interactions and contraindications before combining.
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