Comparison
Ashwagandha vs Polygala (Yuan Zhi)
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.
Polygala (Yuan Zhi)
Chinese herb (Polygala tenuifolia) traditionally used for memory, sleep, and emotional balance. Modulates serotonin and acetylcholine.
| Field | Ashwagandha | Polygala (Yuan Zhi) |
|---|---|---|
| Category | adaptogen | adaptogen |
| Dose range | 300–600mg | 200–600mg |
| Half-life | 6h | — |
| Onset | — | — |
| Evidence | EVIDENCEA | EVIDENCEC |
| Safety | ●●●●● | ●●●●○ |
| Legal (US) | USOTC | USOTC |
| PubMed refs | 650 | 280 |
The comparison in plain English
Auto-generated from dataAshwagandha and Polygala (Yuan Zhi) are both in the adaptogen category respectively. Ashwagandha Withania somnifera, the most clinically validated herbal adaptogen for stress and anxiety. Polygala (Yuan Zhi) Chinese herb (Polygala tenuifolia) traditionally used for memory, sleep, and emotional balance.
Bottom line
Ashwagandha (evidence A, safety 5/5) has a weaker evidence base than Polygala (Yuan Zhi) (evidence C, safety 4/5). 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 Polygala (Yuan Zhi) if
Polygala (Yuan Zhi) is the better fit when your goal aligns with its mechanism (Tenuifolin and onjisaponin B inhibit acetylcholinesterase) and the dose range (200–600mg) suits your protocol. Half-life is —h.