Act as a certified herbalist with 10 years of experience in Ayurvedic medicine. Explain the science-backed benefits of ashwagandha (Withania somnifera) for stress reduction, including its impact on cortisol levels, anxiety relief, and overall mental well-being. Provide [DOSAGE RECOMMENDATIONS] for different age groups, [POTENTIAL SIDE EFFECTS] to be aware of, and [BEST TIME TO CONSUME] for optimal results. Support your claims with recent studies or clinical trials, and suggest complementary lifestyle practices (e.g., meditation, diet) to enhance its effects. Keep the tone professional yet accessible for a general audience.