In mid-June 2025, 25-time Olympia-winning coach Hany Rambod revealed what he believes to be the five most important supplements. More specifically, he deemed the herb ashwagandha (specifically the KSM-66 extract) an underrated supplement.
Ashwagandha is an adaptogen used for stress management. KSM-66 is a high-concentration, full-spectrum root extract of ashwagandha. Rambod described taking up to 1200 milligrams (mg), noting mediating effects of high caffeine intake, increased relaxation, and improved sleep.
Ashwagandha’s Potential
- May boost strength and oxygen use
- 600mg linked to muscle growth
- Might burn more fat
While more data on Ashwagandha is needed, research corroborates Rambod’s experience. (1)(2) A 2019 trial found that 240 mg/day of ashwagandha extract significantly reduced stress and anxiety in adults. (3)
Hany Rambod’s 5 Essential Supplements
- Creatine
- Protein isolate
- Pre-workout with arginine
- Glycerol
- Ashwagandha
All of the above have shown positive effects on muscle growth and performance across.
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Testosterone, Blood Sugar & Sleep
Ashwagandha-containing supplements increased testosterone levels by 18 percent in middle-aged and elderly men, 14.7 percent more than a placebo group. Male fertility improved significantly in an analysis of four trials. (4)(5)
“Not only does it help testosterone, but it helps lower cortisol, kind of reduce anxiety, and helps you relax,” Rambod added. “Helping me relax and getting better sleep helped me lower my blood sugar.”
Rambod recorded improved REM and deep sleep via an Oura ring, saying, “The Oura Ring showed longer periods in REM, better deep sleep…I was more refreshed.”
Sleep and relaxation as mediating factors are plausible, as poor sleep contributes to insulin resistance. Ashwagandha could directly improve health markers. Data taken from 24 studies reported reduced blood sugar, hemoglobin A1c (HbA1c), insulin, blood lipids, and oxidative stress markers. (6)
Benefits of Ashwagandha
A 2021 review of 12 studies reported increased strength and oxygen use from daily doses between 120 and 1,250mg. (7)
In an eight-week weight training experiment, 600mg of ashwagandha was linked to significant muscle and strength gains compared to a placebo group. (8) The former experienced less muscle damage, higher testosterone elevations, and more fat loss.
References
- Mikulska P, Malinowska M, Ignacyk M, Szustowski P, Nowak J, Pesta K, Szeląg M, Szklanny D, Judasz E, Kaczmarek G, Ejiohuo OP, Paczkowska-Walendowska M, Gościniak A, Cielecka-Piontek J. Ashwagandha (Withania somnifera)-Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics. 2023 Mar 24;15(4):1057. doi: 10.3390/pharmaceutics15041057. PMID: 37111543; PMCID: PMC10147008.
- Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019 Dec 25;11(12):e6466. doi: 10.7759/cureus.6466. PMID: 32021735; PMCID: PMC6979308.
- Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019 Sep;98(37):e17186. doi: 10.1097/MD.0000000000017186. PMID: 31517876; PMCID: PMC6750292.
- Lopresti AL, Drummond PD, Smith SJ. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males. Am J Mens Health. 2019 Mar-Apr;13(2):1557988319835985. doi: 10.1177/1557988319835985. PMID: 30854916; PMCID: PMC6438434.
- Durg S, Shivaram SB, Bavage S. Withania somnifera (Indian ginseng) in male infertility: An evidence-based systematic review and meta-analysis. Phytomedicine. 2018 Nov 15;50:247-256. doi: 10.1016/j.phymed.2017.11.011. Epub 2017 Nov 29. PMID: 30466985.
- Durg S, Bavage S, Shivaram SB. Withania somnifera (Indian ginseng) in diabetes mellitus: A systematic review and meta-analysis of scientific evidence from experimental research to clinical application. Phytother Res. 2020 May;34(5):1041-1059. doi: 10.1002/ptr.6589. Epub 2020 Jan 23. PMID: 31975514.
- Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J Funct Morphol Kinesiol. 2021 Feb 11;6(1):20. doi: 10.3390/jfmk6010020. PMID: 33670194; PMCID: PMC8006238.
- Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015 Nov 25;12:43. doi: 10.1186/s12970-015-0104-9. PMID: 26609282; PMCID: PMC4658772.
Featured image via Shutterstock/ELAKSHI CREATIVE BUSINESS
