Ashwagandha: What It Is, Where It Comes From and How to Take It

Ashwagandha is one of the most searched herbal supplements in the UK. This guide sticks to the facts: what the plant is, where it grows, which part goes into a capsule, what "5% withanolides" means on a label, how people take it and, importantly, who should check with a doctor or pharmacist first.

What is ashwagandha?

Ashwagandha (Withania somnifera) is a small evergreen shrub in the nightshade family (Solanaceae), the same plant family as tomatoes, potatoes and peppers. It has soft oval leaves, small green-yellow flowers and orange-red berries wrapped in a papery husk. It is also known as winter cherry and is sometimes called Indian ginseng, although it is not related to true ginseng.

The name comes from Sanskrit and is usually translated as "smell of the horse", a reference to the strong, earthy smell of the fresh root.

Ashwagandha is not a vitamin or a mineral, and no health claims are authorised for it in Great Britain. We describe our ashwagandha products by what is in the capsule, not by what it might do.

Where does ashwagandha come from?

The plant grows wild in dry regions of India, the Middle East and parts of Africa, and most commercial ashwagandha is cultivated in India. It has been part of Ayurveda, the traditional system of India, for centuries. Traditionally the dried root was ground to a powder and mixed into warm milk, ghee or honey. Today the root is usually dried, extracted and standardised for use in capsules.

Reading an ashwagandha label

Plant part: root or leaf

The root is the part with the longest history of use. Some products on the market also contain leaf, or a blend of root and leaf. A good label states the plant part clearly. Ours use root only.

Extract or powder

Whole root powder is simply the dried, ground root. An extract is made by soaking the root in a solvent such as water or ethanol, then concentrating what is drawn out. The two are very different, so capsule weights cannot be compared directly.

What 5% withanolides means

Withanolides are naturally occurring compounds in the ashwagandha plant. Manufacturers measure them as a marker so that one batch can be made to the same specification as the next. A 600 mg extract standardised to 5% withanolides contains 30 mg of withanolides. The percentage describes the extract; it is not a measure of strength or effect.

Ashwagandha with black pepper

Some products add black pepper extract (Piper nigrum) standardised to piperine, the compound that gives pepper its heat. Piperine is known to affect how the body processes some medicines, which is one more reason to check with a pharmacist if you take any medication.

Our ashwagandha capsules at a glance

Both come in vegan HPMC capsules with no fillers or binders, are made in the UK and are available in packs of 60, 120 and 180 capsules. You can compare them with our other single-herb products in the Herbal Singles collection.

How people take ashwagandha

• Follow the serving on your own label and do not exceed the recommended daily dose.
• Take it with a large glass of water, at a time of day that is easy to remember.
• Check for ashwagandha in other products you use. It often appears in blends and stacks, and the amounts add up.
• Start at the lower end of the label range, for example one capsule daily.

Who should not take ashwagandha, or check first

• Pregnancy and breastfeeding. Do not use ashwagandha if you are pregnant, trying for a baby or breastfeeding.
• Under 18. Our products are not intended for anyone under 18.
• Thyroid medication. Speak to your doctor first if you have a thyroid condition or take thyroid medication such as levothyroxine.
• Autoimmune conditions. Speak to your doctor first if you have an autoimmune condition or take medicines that act on the immune system.
• Liver. There have been rare reports of liver problems in people taking ashwagandha. Do not use it if you have a liver condition, and stop and seek medical advice if you notice yellowing of the skin or eyes, dark urine or unusual tiredness.
• Other medication. Check with your doctor or pharmacist if you take sedatives or any medicine for blood pressure, blood sugar, mood or sleep, or any other prescription medicine.
• Surgery. Stop at least two weeks before planned surgery and tell your surgeon.
• Nightshade sensitivity. Ashwagandha belongs to the nightshade family.

Frequently asked questions

Is ashwagandha the same as ginseng?

No. Ashwagandha is sometimes nicknamed Indian ginseng, but the two plants are unrelated. True ginseng is the root of Panax ginseng, from a different plant family.

Can I buy ashwagandha in the UK?

Yes. Ashwagandha root is sold in the UK as a food supplement. Food supplements are regulated as foods, not medicines, so they must not claim to treat or prevent any condition.

Is ashwagandha root extract vegan?

The root itself is plant-based. Whether a product is vegan depends on the capsule and other ingredients. Our ashwagandha capsules use plant-derived HPMC shells and are suitable for vegans.

Should I choose plain ashwagandha or the black pepper version?

That is a personal choice. The plain version contains ashwagandha only. The black pepper version adds 30 mg of black pepper extract, so if you take any medication, ask your pharmacist before choosing it.

Where can I read about ashwagandha alongside other ingredients?

See our guide to magnesium, L-theanine, ashwagandha and valerian.

This article is general information and is not medical advice. Food supplements should not replace a varied, balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, under 18, taking medication or under medical supervision, speak to your doctor or pharmacist before taking any food supplement.