Ashwagandha: Extracts, Doses & Safety

Seen ashwagandha on everything from sleep gummies to men's formulas and wondering what the numbers mean? This guide explains root powder versus extract, withanolide percentages, the amounts used in studies and who should talk to a doctor first. No health claim for ashwagandha is authorised in the EU.

By the Healthana Editorial Team · Last reviewed: 01 Nov 2026

What ashwagandha is

Ashwagandha (Withania somnifera) is a small shrub in the nightshade family, used for centuries in Ayurveda, the traditional medicine system of India. Supplements are usually made from the root, sometimes with the leaf. The compounds most often measured are withanolides, which manufacturers use as a marker of extract strength.

Studies have looked at ashwagandha for perceived stress and sleep quality. According to the US National Institutes of Health, most trials were small and short, used different extracts and doses, and results were not uniform, so the evidence is still limited. No health claim for ashwagandha is authorised in the EU, so we focus on what is on the label and how to use it sensibly. You can browse ashwagandha products in our vitamins and supplements range.

Forms you'll see on labels

Find this form at Healthana

Examples from our shelves for some of the forms in the table above.

Ratio extract (for example 10:1)Sundance Ashwagandha 920 mg, 60 CapsulesBHD10.890

How much: amounts studied and limits

• NRV: none. Ashwagandha is not a nutrient, so there is no Nutrient Reference Value.
• Upper limit: no EU or EFSA upper limit has been set. Some European authorities have gone further: Denmark banned ashwagandha in 2023, and France's food safety agency advised certain groups, including pregnant and breastfeeding women, not to use it.
• Amounts in studies: trials summarised by the NIH used roughly 240 to 1,250 mg of extract a day, most often 300 to 600 mg of root extract.
• Duration: most studies lasted up to about 3 months. Long-term safety is not known.
• Food sources: none. Ashwagandha is not a normal part of the diet.

Who should check with a doctor or pharmacist first

• Pregnancy and breastfeeding: US health agencies advise avoiding ashwagandha at these times.
• Liver: rare cases of liver injury have been reported with ashwagandha products, usually within 2 to 12 weeks of starting. Stop and see a doctor if you notice yellowing of the skin or eyes, dark urine or itching. People with existing liver disease should not use it without medical advice.
• Thyroid: ashwagandha may change thyroid hormone levels. Speak to your doctor if you have a thyroid condition or take thyroid medicine.
• Other medicines: possible interactions have been noted with medicines for diabetes and blood pressure, immunosuppressants, sedatives and anti-seizure medicines.
• Autoimmune conditions, upcoming surgery or hormone-sensitive prostate conditions.
• Children and teenagers: ashwagandha is not intended for children. Check the age on the pack and ask a doctor or pharmacist.
• Anyone with a nightshade allergy.

How to read the label

1. Extract or root? Look for the words extract or root powder, and the extract ratio if there is one. A large mg figure may describe the root equivalent rather than the actual amount in the capsule.
2. Withanolide percentage: this lets you compare strength between products. 300 mg of a 5% extract provides about 15 mg of withanolides.
3. Per serving vs per capsule: many products need 2 capsules for the stated amount, so a 60-capsule pack may last 30 days.
4. Plant part: root-only and root-and-leaf extracts are not interchangeable.
5. Blends: in proprietary blends, the ashwagandha amount may be hidden inside a total figure.

Bahrain and GCC notes

Keep capsules in a cool, dry cupboard rather than a hot car or a sunny windowsill. If you are fasting in Ramadan, follow the timing on the label and take ashwagandha with suhoor or iftar rather than on an empty stomach if it upsets your stomach. If you also take a sleep or relaxation formula, check whether it already contains ashwagandha so you do not double up.

Label check

Reading a real label

Sundance Ashwagandha 920 mg, 60 Capsules

On the label	What it means
920 mg ashwagandha root	The root-equivalent amount
92 mg extract per 2 capsules	The actual weight of the 10:1 extract
Withania somnifera	The botanical name to look for
No authorised claim	The EU has no authorised health claim for ashwagandha

Figures from the product's own label. Always check the pack in your hand.See this product

Products with Ashwagandha

Always read the label and check the amount per serving.

Sundance VitaminsSundance Ashwagandha 920 mg, 60 CapsulesBHD10.890Sundance VitaminsSundance Ashwagandha 920 mg + Melatonin 10 mg BundleBHD13.750JP NutraceuticalsJP Nutraceuticals Ashwag Ashwagandha 300 mg, 50 CapsulesOut of stockBIO ENERGYBio Energy Ashwagandha Root Extract 500 mg, 60 CapsulesBHD11.000

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