Ashwagandha Supplements: Extracts, Standardisation and Safety
Ashwagandha (Withania somnifera) is sold as root powder and as concentrated extract, and the two are not comparable at the same milligram figure. This hub covers what the label needs to tell you and what the safety literature says.
Extract or raw powder
A 500 mg capsule of raw root powder and a 500 mg capsule of a concentrated extract are different products. Extracts state a ratio, a standardisation percentage, or both — commonly a withanolide percentage. Branded extracts identify a specific manufacturing preparation and usually state their standardisation; generic root powder frequently states neither. Our guide to withanolides and extract ratios explains how to read these figures.
Dose
Doses in the published trial literature vary widely and depend on the preparation used, which is precisely why the extract details matter — a dose quoted for one standardised extract does not transfer to a raw powder. Our dosage guide sets out the range described in the literature alongside the caveats.
Safety — read this before buying
Ashwagandha is one of the more consequential botanicals on this site from a safety perspective, and the caution here is real rather than boilerplate.
- Regulators in several countries have reviewed reports of liver injury associated with ashwagandha products. Denmark has restricted sale, and safety reviews have been published elsewhere.
- It is not recommended in pregnancy.
- It may interact with thyroid medication, immunosuppressants, sedatives and diabetes medication.
- People with autoimmune conditions or thyroid disease should seek medical advice first.
Our safety and interactions guide covers this in full. If you take prescription medication, speak to a pharmacist before starting ashwagandha — this is not a supplement to begin on the strength of a website.
Timing and form
Capsules dominate, with powders and gummies also common; gummy doses are typically much lower per unit. See when to take ashwagandha.
Comparing products
Our ashwagandha comparison filters by brand, strength, format and pack size.
References
- NCCIH — Ashwagandha
- LiverTox: Clinical and Research Information on Drug-Induced Liver Injury — Ashwagandha