What is ashwagandha?
Ashwagandha seems to be everywhere at the moment — from gummies and capsules to powders and wellness drinks.
But the ingredient itself is far from new.
Ashwagandha (Withania somnifera) is an evergreen shrub found in parts of India, Africa and the Middle East. It has a long history of use, particularly within traditional Ayurvedic practice.¹
Today, ashwagandha is used in a wide variety of dietary supplements.
So what exactly should you know about it?
A plant with a long history
Different parts of the ashwagandha plant can be used, although modern supplements commonly contain preparations made from the root, leaf, or a combination of the two.
Ashwagandha contains a number of naturally occurring compounds, including a group known as withanolides.¹
You may see withanolide content mentioned on supplement labels because different extracts can vary in their composition and concentration.
That's an important point when comparing products: two supplements that both say “ashwagandha” on the front aren't necessarily identical.
Why has ashwagandha become so popular?
Ashwagandha is frequently described as an adaptogen — a term commonly used for certain botanicals associated with the body's response to stress.
Modern research has investigated ashwagandha in areas including stress and sleep.
According to the US National Center for Complementary and Integrative Health (NCCIH), some ashwagandha preparations may be helpful for stress and insomnia. However, many studies have been relatively small and have used different preparations, and evidence for many other commonly promoted uses remains insufficient.¹
In other words, there is research worth following — but that doesn't mean every benefit associated with ashwagandha online has been established.
What should you look for in an ashwagandha supplement?
Start with the label rather than the marketing headline.
Consider:
- the amount of ashwagandha provided per serving
- whether the plant part or extract is identified
- the serving size
- other ingredients in the formulation
- directions and warnings.
Looking at the complete formulation gives you much more useful information than comparing a single number on the front of the pack.
Is ashwagandha suitable for everyone?
No supplement is appropriate for everybody.
Ashwagandha can cause side effects such as gastrointestinal upset or drowsiness in some people, and rare cases of liver injury associated with ashwagandha supplements have been reported.¹
NCCIH advises avoiding ashwagandha during pregnancy and breastfeeding and notes that it may not be appropriate for people with certain thyroid or autoimmune disorders or those preparing for surgery. It may also interact with some medicines.¹
If you take regular medication, have an existing health condition or are unsure whether ashwagandha is appropriate for you, speak with an appropriate healthcare professional.
The takeaway
Ashwagandha is a traditional botanical that has found a very modern audience.
Its long history of use is interesting, and modern research continues to investigate it. But traditional use, emerging research and established clinical evidence aren't the same thing.
As with any supplement, look beyond the trend. Understand what you're taking, read the label and choose a product and format appropriate for you.
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References
- National Center for Complementary and Integrative Health. Ashwagandha: Usefulness and Safety. National Institutes of Health. Accessed September 2026.