Ashwagandha is a shrub, Withania somnifera, native to India, parts of the Middle East and Africa, and long used in Ayurveda. Its root is the part traditionally used. In Great Britain it is sold as a food supplement, usually as a standardised root extract in capsules, and no health claim is authorised for it here.
Ashwagandha is now one of the most widely sold botanicals in the UK, and one where the marketing frequently runs ahead of what may lawfully be said. This article sticks to what can be described accurately: the plant, the tradition, what "adaptogen" and "standardised to withanolides" actually mean, and where the regulators currently stand.
What is ashwagandha?
Ashwagandha is a small woody shrub in the Solanaceae family — the same botanical family as tomatoes, potatoes and peppers. It grows in dry regions of India, Nepal, Pakistan, parts of the Middle East and parts of Africa, and is cultivated commercially, principally in India.
The plant produces small greenish flowers and orange-red berries, and it goes by several other names including Indian ginseng and winter cherry. Neither name is botanically accurate — it is not related to ginseng, and it is not a cherry — but both turn up on packaging.
The root is the part with the long record of use. It is dug up, dried, and either milled to a powder or processed into an extract.
Its use in Ayurveda
Ashwagandha has been used in Ayurveda, the traditional system of medicine of the Indian subcontinent, for a very long time. It appears in the classical Ayurvedic texts and remains in common use in India today.
Within that system it is classed as a rasayana, one of the traditional Ayurvedic categories of preparation. That is a statement about how the tradition organises its own materials, not a statement about what the plant does to anyone taking it, and we are not going to translate it into one.
Traditional preparation in Ayurveda is generally the dried root, powdered, and taken with milk, ghee or honey. That is quite different from a concentrated extract in a capsule, which is a modern format. Both are sold as ashwagandha; they are not equivalent.
What does "adaptogen" mean?
"Adaptogen" is a term from mid-twentieth-century pharmacology, applied to a loose group of plants — ashwagandha, rhodiola, ginseng and others — proposed as sharing a general pattern of action.
Two things are worth knowing about it. First, it is a category proposed by researchers, not one defined by any UK authority. Second, and more importantly for anyone shopping, "adaptogen" has no regulatory standing in Great Britain. It is not a permitted health claim, it does not appear on the GB Nutrition and Health Claims Register, and using it on a label or in marketing does not license any statement about what a product does.
You will still see the word everywhere, because it sounds technical while committing to nothing specific. We mention it here only so you know what it is and is not. Our explainer on UK supplement claims covers how this kind of vocabulary is used to imply things that cannot be said outright.
Root or leaf extract?
This is the most practical distinction on an ashwagandha label, and many products do not make it clearly.
The traditional material is the root. The leaves contain a different profile of the plant's constituent compounds, and leaf material is cheaper and easier to harvest, since it does not require lifting and destroying the plant. Some extracts are made from root only; others from root and leaf together; a few from leaf.
- Root extract — matches traditional use. Usually stated explicitly, because producers who use root want you to know.
- Root and leaf extract — a common commercial compromise. Should be declared as such.
- Unspecified "ashwagandha extract" — tells you nothing about which part of the plant was used.
If the plant part is not named on the pack, that is a reasonable thing to ask a retailer about. It is one of the label details we flag in our guide to reading a supplement label, alongside extract ratios and standardisation.
What does "standardised to withanolides" mean?
Withanolides are a group of naturally occurring compounds found in Withania somnifera. They are the constituents most often used as a marker for the quality and consistency of an extract.
Standardisation means the manufacturer tests each batch and adjusts it so that the finished extract contains a stated proportion of withanolides. The point is consistency: without it, a plant extract varies with the harvest, the growing conditions and the processing, and one batch may differ considerably from the next.
Three caveats are worth carrying into a shop:
- The stated percentage varies between products, so read the label rather than assuming.
- The test method matters. Different laboratory methods return different numbers for the same material, and a higher figure is not automatically a better extract.
- Withanolide content is a marker of consistency. It is not, on its own, a statement about what the product does — nothing in GB permits that.
Label terms compared
| What the label says | What it tells you | What it does not tell you |
|---|---|---|
| Ashwagandha root powder | Whole dried root, milled; traditional material | Concentration of any constituent |
| Root extract, standardised to withanolides | Plant part, and batch-to-batch consistency | The test method used, unless stated |
| Ashwagandha extract 10:1 | How much raw material was concentrated | Which plant part, and which compounds |
| "Adaptogenic blend" | Very little | Plant part, quantity, standardisation |
Where the regulators stand
No health claim is authorised for ashwagandha in Great Britain. Any UK retailer describing an effect it has on your body is outside the rules, however carefully the sentence is worded.
Beyond claims, ashwagandha has drawn closer regulatory attention in recent years. The Food Standards Agency has been looking more closely at botanical supplements of this kind, and the Medicines and Healthcare products Regulatory Agency draws a line between food supplements and licensed herbal medicines that some botanical products sit uncomfortably near. Several other European countries have reviewed ashwagandha in the same period. The position is live rather than settled, and it could change.
We think that is worth saying plainly rather than leaving it out. It is also a good reason to buy from a supplier who states the plant part, the extract ratio and the standardisation, so that if guidance does change you know exactly what you have been taking. Our capsule range shows the level of label detail we think is reasonable to expect.
Who should take advice first
Speak to your doctor or pharmacist before taking ashwagandha if you are pregnant or trying to conceive, breastfeeding, taking any prescribed medication, or under medical supervision for any condition. This is not boilerplate — ashwagandha is a pharmacologically active plant, and your doctor is the person who can advise on your circumstances.
Common questions
Is ashwagandha a nightshade?
Yes, it is in the Solanaceae family along with tomatoes, potatoes, aubergines and peppers. If you avoid nightshades for any reason, that is relevant. It is not related to ginseng despite the name "Indian ginseng".
Is KSM-66 or Sensoril different from plain ashwagandha?
Those are branded, standardised extracts produced to a particular specification, rather than different plants. Buying a named branded extract mainly tells you that the plant part, extraction method and withanolide specification are fixed and disclosed. Plain root powder is a different product, not a worse one.
Can I take it with other supplements?
Check the labels for duplication, as botanical blends often contain ashwagandha without it being prominent on the front of the pack. Our guide to building a supplement routine covers keeping track of overlaps, and our overview of sea moss, lion's mane and ashwagandha looks at how the three are commonly sold together.
How should I store it?
Keep capsules and powders in a cool, dry cupboard with the lid closed and out of direct sunlight. Root powder in particular takes up moisture from a warm kitchen and will clump.
Food supplements should not be used as a substitute for a varied and balanced diet or a healthy lifestyle. If you are pregnant, breastfeeding, taking medication or under medical supervision, speak to your doctor or pharmacist before starting any supplement. We are not able to give medical advice.