Ashwagandha Powder: Root vs Extract, Dose and Side Effects
Ashwagandha powder is dried root; most studies used a standardised root extract at 250 to 600 mg a day for weeks. Only root is permitted in Indian supplements, and pregnancy, thyroid and liver problems are reasons to avoid it or ask a doctor.
Part of How to choose a greens powder in India. Related: Daily Greens, a daily nutrition supplement.
Akanksha Singh
Short answer: ashwagandha powder is the dried root of Withania somnifera, a plant used in Ayurveda for centuries. Most modern studies used a concentrated root extract at 250 to 600 mg a day, taken for six to eight weeks, and looked at self-reported stress and sleep. Plain root powder is a different, weaker product, and the amounts are hard to compare with the studies. In India only the root and its extracts are permitted in food supplements, and it is not for everyone: pregnancy, thyroid conditions and liver problems are the main reasons to avoid it or ask a doctor first.
Last updated: October 2026.
Key takeaways
- Root powder and root extract are not interchangeable. Check which one you are buying.
- A good extract states its standardisation, usually as a percentage of withanolides.
- Trials ran for weeks. Nothing about ashwagandha is meant to work on the first day.
- Since April 2026, FSSAI has made clear that ashwagandha leaf is not permitted in Indian food supplements.
- Rare cases of liver injury have been reported. Stop and see a doctor if you notice yellowing skin, dark urine or itching.
Root powder, root extract and leaf
Ashwagandha root powder is the root dried and milled, usually taken by the teaspoon in warm milk or water, as it has been at home in India for generations. A root extract has been concentrated with water or a water and alcohol mix, then tested for its withanolide content. Because extracts are concentrated, a few hundred milligrams of extract can carry what several grams of root powder would.
The leaf is a separate matter. In April 2026 the Ministry of Ayush directed manufacturers to use only the root, and FSSAI issued an advisory the next day stating that ashwagandha leaf, in any form, is not permitted in health supplements and nutraceuticals. If a label says "whole plant" or names the leaf, that product does not meet the rules.
What withanolides are, and why the percentage matters
Withanolides are a group of compounds in the root that researchers use as a marker of extract strength. A label that says "standardised to 5% withanolides" means the batch was tested and at least 5% of it is withanolides by that method. It does not mean 5% is the only thing that matters, and different test methods can give different numbers for the same extract. Standardisation explained covers this in detail.
Plain root powder is rarely standardised. That is not a flaw in itself, but it means you cannot easily compare it with the studies.
What the research looked at
The best-known trials were run in India on adults who described themselves as stressed. In a 2012 study, 64 adults took 300 mg of root extract twice a day or a placebo for 60 days. The extract group reported lower stress scores and had lower serum cortisol at the end. In a 2019 study, 60 adults took 250 mg, 600 mg or a placebo for eight weeks, and both extract groups reported lower stress than placebo, with the larger dose doing more on anxiety and sleep scores.
These are small, short trials, mostly using branded extracts, often funded by their makers. They support ashwagandha as an ingredient studied for everyday stress and sleep quality. They do not show it treats anxiety disorders or insomnia, and in India a food supplement cannot claim to treat or prevent any condition.
How much and how to take it
| Form | Typical amount | Notes |
|---|---|---|
| Root extract | 250 to 600 mg a day | The range most trials used, often split into two doses |
| Root powder | About 3 to 5 g a day | A traditional food amount; follow the label |
Take it with food if it upsets your stomach. Some people find it makes them drowsy, so try it in the evening first. Give it six to eight weeks before deciding whether it suits you, and take breaks rather than running it indefinitely without review.
Side effects and who should avoid it
Most people in trials reported nothing or mild stomach upset and drowsiness. The rarer risks are the ones to know about:
- Avoid it in pregnancy and while breastfeeding. Safety has not been shown.
- Ashwagandha can raise thyroid hormone levels, so ask your doctor first if you take thyroid medicine or have an overactive thyroid.
- The US National Institutes of Health lists it as a probable rare cause of liver injury, usually appearing two to twelve weeks after starting. Stop and see a doctor if you notice jaundice, dark urine or persistent itching.
- It may add to the effect of sedatives and sleeping tablets, and of medicines for blood pressure, blood sugar or immunity. Ask before combining.
- With an autoimmune condition, or before planned surgery, ask a doctor first.
Denmark banned ashwagandha in food supplements in 2023 over concerns about hormones and pregnancy. Most other countries have not followed, and several scientists dispute the evidence behind the decision, but it is a reason to take the cautions above seriously.
What to check before you buy
- The label says root, not leaf or whole plant.
- Extracts state a standardisation figure and, ideally, the test method.
- The amount per serving is printed, not hidden inside a blend.
- A batch test covers heavy metals and microbes. Roots grow in soil, so this matters. How to read a COA.
- The FSSAI licence number checks out. Here is how.
Where SWATVA stands
Daily Greens includes ashwagandha root extract standardised to 5% withanolides by HPLC, named on its own line in the ingredient ledger. It is root only. It sits in the blend as one of the botanicals, not as a stress product, and the research on the ingredient does not establish an outcome for the finished blend. Because of the ashwagandha, Daily Greens is not for pregnancy, and the product page lists who should ask a doctor first. Every batch is tested at an NABL-accredited laboratory before release, with the report published against the batch code.
The rest of the reasoning behind the blend is in how to choose a greens powder in India. The first run is 55 pouches, and pre-ordering takes four minutes.
Sources
- Chandrasekhar et al., 2012. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine
- Salve et al., 2019. Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults. Cureus
- LiverTox, National Institutes of Health. Ashwagandha
- FSSAI, April 2026. Advisory on non-use of ashwagandha leaves in food products
Common questions
How much ashwagandha should I take a day?
Most trials used 250 to 600 mg of a standardised root extract a day for six to eight weeks. Root powder is taken in larger amounts, roughly 3 to 5 g, as a traditional food. Follow the label.
Can I take ashwagandha every day?
Trials ran daily for up to about three months. Take breaks rather than running it indefinitely, and stop if you notice jaundice, dark urine or itching.
Who should not take ashwagandha?
Avoid it in pregnancy and while breastfeeding. Ask a doctor first if you have a thyroid condition, liver problems or an autoimmune condition, or take sedatives or medicine for blood pressure or blood sugar.
Is ashwagandha leaf allowed in India?
No. Since April 2026 FSSAI has clarified that only the root and root extracts are permitted in health supplements and nutraceuticals.
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