What Is Ashwagandha? A Guide to the Ancient Root

Ashwagandha has gone from an ancient Ayurvedic plant to one of the most talked about botanical ingredients in modern wellness.

You may have seen it in capsules, powders and gummies or heard it described as an adaptogen. But what exactly is ashwagandha, where does it come from and what should you know before adding it to your routine?

Here is a closer look at the plant behind the name.

Key Takeaways

• Ashwagandha, or Withania somnifera, is a plant with a long history of traditional use in Ayurveda.
• It is commonly described as an adaptogen, a term used for certain botanicals studied in relation to the body's response to different forms of stress.
• The root is one of the parts most commonly used in food supplements.
• Withanolides are naturally occurring compounds found in ashwagandha.
• KSM 66 is a branded, standardised ashwagandha root extract.
• Scientific research into ashwagandha continues, but research findings should not automatically be treated as authorised health claims.
• Ashwagandha supplements are not appropriate for everyone, so individual circumstances matter.

What is ashwagandha?

Ashwagandha is the common name for Withania somnifera, a small shrub belonging to the nightshade family.

The plant has been used traditionally in Ayurveda, the traditional system of medicine originating in India, for centuries.

Today, ashwagandha is widely available as a food supplement and can be found in several forms, including capsules, powders, extracts and gummies.

The root is one of the parts of the plant most commonly used in modern supplements.

Where does ashwagandha come from?

Withania somnifera grows naturally in dry regions across parts of India, the Middle East and Africa.

Its traditional use is particularly associated with Ayurveda, where different preparations of the plant have historically been used in a variety of contexts.

This long history of traditional use is one reason ashwagandha has attracted so much modern scientific interest.

However, traditional use and modern clinical evidence are not the same thing. Both can be interesting to understand, but they should be considered separately.

What does adaptogen mean?

Ashwagandha is frequently described as an adaptogen.

The term is commonly used for certain plants and botanical substances studied in relation to how the body responds to physical or psychological stressors.

You will often see the word used in wellness content alongside botanicals such as rhodiola and ginseng.

However, “adaptogen” is a descriptive term rather than an authorised EU health claim. Seeing a plant described as an adaptogen should therefore not be interpreted as proof that a supplement can prevent or treat stress, anxiety or other health conditions.

What are withanolides?

If you have compared different ashwagandha supplements, you may have noticed another word appearing frequently on the label: withanolides.

Withanolides are a group of naturally occurring compounds found in Withania somnifera.

They are often used when describing or standardising ashwagandha extracts. This means a manufacturer may specify the concentration of withanolides in an extract to help define its composition.

When comparing products, it is therefore useful to look beyond the total milligrams of ashwagandha and consider the type of extract and its standardisation as well.

What is KSM 66 Ashwagandha?

KSM 66 is a branded ashwagandha extract made from the root of Withania somnifera.

It is a standardised extract, meaning its composition is controlled according to defined specifications.

Branded botanical ingredients such as KSM 66 are often used because they provide greater consistency in how the ingredient is produced and characterised.

KSM 66 has also been used in scientific research investigating ashwagandha.

It is important, however, to distinguish between research into an ingredient and health claims that can legally be made when marketing a food supplement.

What does research say about ashwagandha?

Ashwagandha has become the subject of a growing body of scientific research.

Researchers have investigated it in relation to areas including stress, sleep, cognitive function and physical performance.

Individual studies can produce interesting findings, but the strength of evidence can vary according to the study design, population, dose, extract and duration.

This is why a research result should not automatically be translated into a promise about what an ashwagandha supplement will do for everyone.

For consumers, the most useful approach is to distinguish between three things: the plant's traditional history, emerging scientific research and authorised health claims used in commercial communication.

Are all ashwagandha supplements the same?

No. Two products labelled “ashwagandha” can differ considerably.

Differences can include:

• The part of the plant used
• The type of extract
• The amount of ashwagandha per serving
• The concentration of withanolides
• Whether the extract is standardised
• Additional vitamins, minerals or botanical ingredients
• The recommended daily intake
• The format, such as capsules, powder or gummies

This is why simply comparing the largest number on the front of two supplement bottles does not necessarily tell you which formulations are equivalent.

What is in Aavalabs KSM 66 Ashwagandha?

Our KSM 66 Ashwagandha formula combines ashwagandha root extract with magnesium, vitamin B6, zinc and thiamine.

These additional nutrients have recognised nutritional functions of their own.

Magnesium contributes to normal psychological function and normal functioning of the nervous system. Vitamin B6 contributes to normal psychological function, normal functioning of the nervous system and the reduction of tiredness and fatigue.

Thiamine also contributes to normal psychological function and normal functioning of the nervous system, while zinc contributes to normal cognitive function and the protection of cells from oxidative stress.

These recognised functions relate to the vitamins and minerals in the formula and should be distinguished from claims about ashwagandha itself.

When should you take ashwagandha?

There is no universal time of day that everyone needs to take ashwagandha.

The appropriate routine depends on the individual product and its directions for use. Some people find it easiest to take supplements with breakfast, while others prefer incorporating them into an evening routine.

Rather than looking for one perfect time, follow the recommended use of your chosen product and select a routine that you can maintain consistently.

What should you look for in an ashwagandha supplement?

If you are comparing ashwagandha products, look beyond marketing phrases and consider the information provided on the label.

Useful things to check include:

• Which part of the plant is used
• Whether the ingredient is an extract or powder
• Whether the extract is standardised
• The recommended daily serving
• Which other active ingredients are included
• Clear directions and warnings
• Quality and manufacturing information provided by the brand

A transparent label should make it easy to understand what you are actually taking.

Is ashwagandha suitable for everyone?

No supplement is appropriate for absolutely everyone.

Botanical ingredients can interact with medications and may not be appropriate in certain circumstances or health conditions.

If you are pregnant or breastfeeding, take medication, have a medical condition or are unsure whether ashwagandha is appropriate for you, speak with a qualified healthcare professional before using it.

Always follow the recommended daily intake provided with the product.

Frequently Asked Questions

What is ashwagandha?

Ashwagandha is the common name for Withania somnifera, a plant with a long history of traditional use in Ayurveda. Its root is commonly used to produce modern food supplements.

What is an adaptogen?

Adaptogen is a term commonly used for certain botanicals studied in relation to the body's response to different forms of stress. The term itself should not be interpreted as an authorised health claim or as evidence that a supplement can treat stress related conditions.

What are withanolides in ashwagandha?

Withanolides are naturally occurring compounds found in Withania somnifera. Their concentration may be specified when an ashwagandha extract is standardised.

What does KSM 66 mean?

KSM 66 is a branded, standardised extract made from ashwagandha root. It has been used in a number of scientific studies investigating ashwagandha.

Is KSM 66 different from regular ashwagandha?

KSM 66 is a specific branded ashwagandha root extract with defined production and standardisation specifications. Other ashwagandha products may use different extracts, plant parts or concentrations, so products are not necessarily directly equivalent.

Does ashwagandha reduce stress?

Ashwagandha has been investigated in scientific studies examining stress related outcomes. However, individual study findings should be distinguished from authorised health claims and should not be interpreted as a guarantee that an ashwagandha supplement will reduce stress for everyone.

Does ashwagandha lower cortisol?

Some scientific studies have investigated ashwagandha in relation to cortisol and perceived stress. Results depend on factors including the extract, dose, study population and duration. These findings should not be translated into a general claim that ashwagandha supplements lower cortisol.

Can you take ashwagandha every day?

Use an ashwagandha supplement according to the directions and recommended daily intake of the individual product. If you have a medical condition, take medication or are unsure whether longer term use is appropriate for you, consult a healthcare professional.

When is the best time to take ashwagandha?

There is no single best time for everyone. Follow the directions provided with your supplement and choose a time that fits naturally into your routine.

An ancient plant in a modern wellness world

Ashwagandha sits at an interesting intersection between traditional knowledge and modern nutrition science.

Its story stretches back centuries, while researchers today continue to investigate the plant, its withanolides and standardised extracts such as KSM 66.

That does not mean we need to turn every emerging research finding into a promise.

Understanding what ashwagandha is, where it comes from and what is actually inside your supplement gives you a much better foundation for deciding whether it belongs in your routine.