Comparison
Ashwagandha vs He Shou Wu (Fo-Ti)
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.
He Shou Wu (Fo-Ti)
Chinese herb (Polygonum multiflorum) traditionally used for longevity and hair pigmentation. Hepatotoxicity concerns with processed vs raw forms.
| Field | Ashwagandha | He Shou Wu (Fo-Ti) |
|---|---|---|
| Category | adaptogen | adaptogen |
| Dose range | 300–600mg | 500–2000mg |
| Half-life | 6h | — |
| Onset | — | — |
| Evidence | EVIDENCEA | EVIDENCEC |
| Safety | ●●●●● | ●●○○○ |
| Legal (US) | USOTC | USOTC |
| PubMed refs | 650 | 400 |
The comparison in plain English
Auto-generated from dataAshwagandha and He Shou Wu (Fo-Ti) are both in the adaptogen category respectively. Ashwagandha Withania somnifera, the most clinically validated herbal adaptogen for stress and anxiety. He Shou Wu (Fo-Ti) Chinese herb (Polygonum multiflorum) traditionally used for longevity and hair pigmentation.
Bottom line
Ashwagandha (evidence A, safety 5/5) has a weaker evidence base than He Shou Wu (Fo-Ti) (evidence C, safety 2/5). 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 He Shou Wu (Fo-Ti) if
He Shou Wu (Fo-Ti) is the better fit when your goal aligns with its mechanism (Anthraquinones, stilbenes, and phospholipids contribute to antioxidant and lipid-lowering effects) and the dose range (500–2000mg) suits your protocol. Half-life is —h.