Comparison
Ashwagandha vs Gotu Kola
Ashwagandha
Withania somnifera, the most clinically validated herbal adaptogen for stress and anxiety. Reduces serum cortisol by roughly 28% at 600 mg/day over 8 weeks. Modest evidence for sleep quality and testosterone in men. Choose the KSM-66 extract for the best-studied form.
Gotu Kola
Ayurvedic and TCM herb (Centella asiatica) used for cognitive support, wound healing, and circulation.
| Field | Ashwagandha | Gotu Kola |
|---|---|---|
| Category | adaptogen | adaptogen |
| Dose range | 300–600mg | 300–750mg |
| Half-life | 6h | — |
| Onset | — | — |
| Evidence | EVIDENCEA | EVIDENCEB |
| Safety | ●●●●● | ●●●●● |
| Legal (US) | USOTC | USOTC |
| PubMed refs | 650 | 350 |
The comparison in plain English
Auto-generated from dataAshwagandha and Gotu Kola are both in the adaptogen category respectively. Ashwagandha Withania somnifera, the most clinically validated herbal adaptogen for stress and anxiety. Gotu Kola Ayurvedic and TCM herb (Centella asiatica) used for cognitive support, wound healing, and circulation.
Bottom line
Ashwagandha (evidence A, safety 5/5) has a weaker evidence base than Gotu Kola (evidence B, safety 5/5). Ashwagandha has the slightly cleaner safety profile. For users new to either, the higher-evidence option is the safer first try.
Choose Ashwagandha if
Ashwagandha is the better fit when your goal aligns with its mechanism (Withanolides modulate GABA-A receptors and blunt the HPA-axis cortisol response) and the dose range (300–600mg) suits your protocol. Half-life is 6h.
Choose Gotu Kola if
Gotu Kola is the better fit when your goal aligns with its mechanism (Triterpenes (asiaticoside, madecassoside, asiatic acid) support collagen synthesis and have neuroprotective effects through BDNF upregulation) and the dose range (300–750mg) suits your protocol. Half-life is —h.