What is in the capsule
Ashwagandha (Withania somnifera) is a shrub used for centuries in Ayurveda, India's traditional system of medicine. Most supplements use the root.
There are two very different ways to put it in a capsule. An extract concentrates certain compounds, usually measured as withanolides, which are believed to explain many of its proposed effects. Root powder is simply the dried, ground root. A capsule of 650 mg root powder is not the same thing as 650 mg of a concentrated extract, and the two should not be compared milligram for milligram.
What the stress and sleep trials found
These were small, short trials, every one of them in a single country, and each used a particular extract. Results from one extract do not automatically apply to another extract, and still less to whole root powder.
| Review | Studies and people | Finding |
|---|---|---|
| Stress and anxiety | 7 studies, 491 adults, all in India; 240–1,250 mg a day of extract | Lower stress and anxiety scores than placebo; benefits seemed larger at 500–600 mg a day |
| Sleep | 5 studies, 372 adults, all in India | A small but significant improvement in sleep |
The safety questions
The NIH notes that ashwagandha has been linked to cases of acute liver injury, although several involved combination products or products whose contents were not verified. It may also affect thyroid function; small trials found mixed changes in thyroid hormones, and a few cases of an overactive thyroid have been reported.
Some experts advise against using ashwagandha during pregnancy because of reports of possible miscarriage, a concern others dispute. Regulators have acted too: Denmark banned ashwagandha in 2023, and in 2024 France's food safety agency, ANSES, recommended that certain groups not use it.
Ashwagandha appears to be well tolerated for up to about three months. Its long-term safety is not known.
Medicines it may interact with
If you take any of these, or have a thyroid or liver condition, talk with a clinician before trying ashwagandha.
| Medicine type | Why it matters |
|---|---|
| Thyroid hormone | Ashwagandha may affect thyroid hormone levels |
| Diabetes medicines | Possible added effect on blood sugar |
| Blood pressure medicines | Possible added effect on blood pressure |
| Immunosuppressants | Possible interference with their intended effect |
| Sedatives | Possible added drowsiness |
How we describe our own product
DECLARED Ashwagandha provides 650 mg of organic ashwagandha root powder and 5 mg of organic black pepper per capsule. The label directs one capsule twice a day; a bottle holds 60 capsules.
It is root powder, not a standardized extract, and the batch document we reviewed (lot ASH250421) confirms identity and reports heavy-metal and microbial results within specification, but it does not measure withanolides. For those reasons we do not market it for stress, sleep, or any other effect from the extract trials. This article explains research findings; it does not diagnose, treat, or prescribe.
Sources
This material is for general educational purposes only and is not medical advice. Consult a qualified healthcare professional about your individual circumstances.