You are encountering ashwagandha in supplements more and more often. But what exactly is it?
Here you will read what ashwagandha is, where it comes from, what active ingredients it contains and what to look out for when you buy it. No promises, just the facts.
Topics in this article
- What is ashwagandha?
- Where does ashwagandha come from?
- The active ingredients: withanolides
- Health claims
- How do you use ashwagandha?
- What to look out for when buying?
- Safety
- Frequently asked questions about ashwagandha
- Conclusion
What is ashwagandha?
Ashwagandha (Withania somnifera) is a small shrub from the nightshade family. You may also come across the names Indian ginseng or winter cherry. It is the same plant, just called something else.
Not the leaf, but especially the root is used: it is made into the powder or extract that you find in capsules.
Where does ashwagandha come from?
Ashwagandha has a long history in Ayurveda, the traditional Indian herbal medicine. The plant grows in dry regions of India, the Middle East and parts of Africa.
The name comes from Sanskrit and refers to the scent of the fresh root. Want to see which ashwagandha we carry? Check out the ashwagandha collection.
The active ingredients: withanolides
The root contains a group of plant compounds called withanolides. Extracts are often standardized to this group of compounds.
You will often come across two names: KSM-66 (a root extract, usually around 5% withanolides) and Shoden (a more concentrated extract with a higher percentage). Standardization means that each capsule contains a fixed, controlled amount of withanolides.
Health claims
No health claims are allowed for ashwagandha in the EU. Claims for herbs have been "on hold" with the European Commission for years. We therefore only describe what ashwagandha is, where it comes from and how it is offered here. Read more about another well-known plant in what rhodiola rosea is.
How do you use ashwagandha?
In supplements, ashwagandha is usually found as a capsule with a standardized root extract. It is also available as loose root powder (for example, organic), which you can stir into a smoothie or warm milk. Stick to the dosage on the packaging.
What to look out for when buying?
Standardized extract or root powder
Do you want a fixed amount of withanolides? Then choose a standardized extract, for example KSM-66 or Shoden. Are you looking for the whole root? Then root powder is a better fit. Our own Ashwagandha KSM-66 is an example of a standardized extract.
Percentage of withanolides
Compare the percentage of withanolides and the amount of extract per capsule, not just the price. More milligrams of root powder is not the same as a standardized extract.
Loose or in a formula
Ashwagandha is also in combination formulas with other herbs. Check out the options in the ashwagandha collection.
Safety
Are you pregnant, breastfeeding, taking medication, or do you have a thyroid or liver condition? Then do not use ashwagandha without consulting your doctor or pharmacist. The safety of ashwagandha in food supplements is currently being looked at more closely in Europe. Always stick to the dosage on the packaging. A food supplement is not a replacement for a varied diet.
Frequently asked questions about ashwagandha
Is ashwagandha the same as Indian ginseng?
Yes. Indian ginseng and winter cherry are other names for the same plant, Withania somnifera. Botanically, it has nothing to do with real ginseng.
What part of the plant does ashwagandha come from?
Usually the root. It is dried and processed into powder or a standardized extract.
What do KSM-66 and Shoden mean?
These are brand names for standardized ashwagandha extracts. KSM-66 is a root extract, Shoden is a more concentrated extract with a higher percentage of withanolides.
When do you take ashwagandha?
Follow the instructions on the packaging.
What are withanolides?
This is the group of plant compounds in the root that extracts are standardized to. It says something about the composition, not about a health effect.
Can you combine ashwagandha with rhodiola?
Both are sometimes included together in a formula. If you combine loose supplements, pay attention to the dosages on the packaging.
Conclusion
Ashwagandha is a root from Ayurveda, also called Indian ginseng, which is processed into standardized extracts with withanolides. Health claims are not allowed for it in the EU.
Pay attention to the standardization and the percentage of withanolides, and check out the selection in the ashwagandha collection.
