Ashwagandha: How to Choose the Right Supplement
Ashwagandha has become a popular wellness ingredient. People often look to it for support with relaxation, stress and sleep. But supplements containing ashwagandha aren’t all the same. Some are made with root powder, while others contain concentrated extracts. The plant parts used and the levels of active compounds can also vary. Understanding these differences can help you compare products and read their labels more carefully.
What Is Ashwagandha?
Ashwagandha, or Lithuania somniferous, is a herb traditionally used in Ayurvedic wellness practices. It is sometimes called “Indian ginseng,” although it is not botanically related to ginseng.
The plant contains natural compounds, including tamanolides, which are often listed on standardised extract labels. However, the presence of these compounds and the herb’s traditional use do not, by themselves, prove that a supplement will provide a health benefit.
What Are Its Potential Benefits?
Small human studies have investigated specific ashwagandha extracts for stress and certain aspects of sleep. Some findings suggest they may help reduce perceived stress or modestly improve sleep quality. Ashwagandha has also been studied in relation to physical performance, strength and recovery, but the evidence in these areas remains limited.
Results vary depending on the extract, dosage, length of use and study participants. You can’t assume that all ashwagandha products will produce the same results or that everyone will experience the same benefits.
The takeaway: Some research suggests potential benefits from certain extracts, but the evidence is not strong enough to consider ashwagandha a treatment for stress, insomnia or other health conditions.
Root Powder or Extract?
It’s important to know which form of ashwagandha a product contains, because root powder and extracts are not necessarily equivalent.
- Root powder: Made from dried and ground roots. The concentration of natural compounds may vary between products.
- Root extract: Produced through an extraction process that concentrates selected plant compounds. It may be standardised to a specific percentage of tamanolides.
- Root and leaf extract: Made using different parts of the plant, so its composition may differ from a root-only extract.
You may also see branded ingredients such as KSM-66 and Sensorily. KSM-66 is made from the roots, while Sensorily uses both roots and leaves. No single extract is best for everyone, and findings from studies on one extract do not automatically apply to other products.
How to Read a Supplement Label
Before buying, check the following:
- Botanical name: Look for Lithuania somniferous.
- Plant part: Does the product use roots, leaves or both?
- Ingredient form: Is it root powder or an extract?
- Tamanolide percentage: If it’s a standardised extract, check whether the percentage is clearly stated.
- Serving size: Look at the amount of ashwagandha per serving, not just the number displayed on the front of the bottle.
- Additional ingredients: Check for other herbs, vitamins, minerals, sweeteners and ingredients, especially in combination products.
Clearer labels make it easier to compare products and understand what you’re taking.
What Is the Right Dosage?
Dosages vary between products and studies, and the number of milligrams alone doesn’t tell you how strong a product is. For example, 500 mg of a concentrated extract isn’t necessarily equivalent to 500 mg of root powder.
Some studies have used standardised extracts at specific dosages and for set periods, but those amounts apply to the products studied and aren’t general dosage recommendations. Follow the product’s directions, and don’t increase the dose on the assumption that it will provide greater benefits. A higher dose may increase the risk of side effects without guaranteeing better results.
When Can You Take It?
There’s no single proven best time for everyone. Some products are marketed for daytime use, while others are positioned for an evening routine. However, that doesn’t mean all ashwagandha supplements are intended for a specific time of day. Some people may feel drowsy, while others don’t notice this effect.
Follow the product’s directions, including whether it should be taken with food. Don’t rely on marketing claims alone to decide when to take it.
Safety and Precautions
An herb being natural doesn’t mean it’s suitable for everyone. Ashwagandha may cause stomach upset, nausea, diarrhoea, vomiting or drowsiness. Rare cases of liver injury have also been associated with ashwagandha supplements.
Avoid ashwagandha during pregnancy and breastfeeding. People with thyroid disorders, autoimmune diseases or hormone-sensitive prostate cancer should consult a healthcare professional before use; some may be advised to avoid it. If you’re scheduled for surgery, tell your healthcare team about any supplements you take.
Ashwagandha may interact with certain medications, including those for thyroid conditions, diabetes and high blood pressure, as well as sedatives, immunosuppressants and some anti-seizure medicines. If you take medication or have a health condition, consult a healthcare professional before using it. Most research has examined relatively short periods of use, so its safety over many months or years has not been established.
Common Buying Mistakes
- Choosing the highest dosage on the label because you assume it’s best.
- Confusing root powder with an extract or overlooking which plant parts are used.
- Assuming all extracts are the same.
- Skipping the ingredient list on combination products.
- Assuming a natural supplement has no side effects or medication interactions.
Frequently Asked Questions
Is ashwagandha for stress or sleep?
Many products are marketed for these purposes, and some small studies have investigated them. However, the evidence is limited and does not establish ashwagandha as a treatment for stress or sleep disorders.
Is KSM-66 better than other products?
Not necessarily. It’s a specific root extract, while other products vary in the plant parts used, formulation and standardisation. Compare the available product information rather than relying on the name alone.
Can I take ashwagandha every day?
Some studies have examined daily use for several weeks, but this doesn’t establish that it’s suitable for everyone or safe for long-term use. Follow the product directions and consult a healthcare professional if needed.
Can it cause drowsiness?
Some people may feel drowsy, but this effect doesn’t occur in everyone.
How long does it take to work?
Some studies have reported changes after several weeks, but results vary and there’s no guaranteed timeline for benefits.
The Takeaway
When choosing ashwagandha, check its form, the plant parts used, the withanolide percentage and any additional ingredients. Don’t base your decision on price, the highest dosage or a brand name alone. Some extracts may offer potential benefits, but the evidence remains limited, and ashwagandha isn’t suitable for everyone.
This article is for general educational purposes and is not medical advice. Ashwagandha supplements are not intended to diagnose, treat, cure or prevent disease. Consult a healthcare professional before using them, especially if you take medication or have a health condition. Avoid use during pregnancy and breastfeeding.
