Ashwagandha Root Powder

Ashwagandha

Traditional adaptogen used for stress support, energy, and vitality.

Part of Ashwagandha botanical
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Typical dose

300-600 mg daily of a root extract standardized...

Oral Oral safety: very low

About this supplement

Ashwagandha root powder is a finely ground preparation derived from the dried roots of Withania somnifera, a small shrub native to India, the Middle East, and parts of Africa. It is a cornerstone herb in Ayurvedic medicine, classified as an adaptogen, meaning it is traditionally used to help the body resist physical, chemical, and biological stressors. The powder contains a complex mixture of bioactive compounds, primarily withanolides (steroidal lactones like withaferin A and withanolide D), alkaloids, and sitoindosides. It is commonly consumed orally, often mixed into beverages, smoothies, or encapsulated, for its purported effects on stress, energy, cognitive function, and vitality.

How much to take

Typical amount
300-600 mg daily of a root extract standardized to 1.5-5% withanolides. For raw root powder, traditional Ayurvedic doses range from 1-3 grams per day, often taken with warm milk or ghee.
Suggested range
300-6000 mg daily (for root powder, typical range is 1000-3000 mg daily)

Potential benefits

Benefits linked to this supplement form:

Stress Reduction

Research strength: Very strong

 Anxiety Relief

Research strength: Strong

 Sleep Quality

Research strength: Strong

 Testosterone Support

Research strength: Moderate

 Muscle Strength

Research strength: Moderate

 Stress and Anxiety Reduction

Research strength: Strong

 Cognitive Support

Research strength: Moderate

 Sleep Improvement

Research strength: Moderate

 Physical Performance and Strength

Research strength: Moderate

 Male Fertility Support

Research strength: Moderate

 Improved Sleep Quality

Research strength: Moderate

 Enhanced Cognitive Function

Research strength: Moderate

 Increased Physical Performance and Recovery

Research strength: Moderate

 Support for Male Reproductive Health

Research strength: Moderate

Things to watch for

Possible side effects linked to this form:

Drowsiness

How serious: Mild

 Gastrointestinal Upset

How serious: Mild

 Gastrointestinal Discomfort

How serious: low

 Drowsiness/Sedation

How serious: low

 Potential Thyroid Stimulation

How serious: medium

 Contraindication in Pregnancy

How serious: high

Health goals

Needs and goals this form may help with:

Other forms of Ashwagandha

Compare absorption and active amounts with sibling forms:

ashwagandha ksm-66
ashwagandha leaf extract
ashwagandha root extract
Ashwagandha Root Extract (standardized to withanolides)

Standardized adaptogen for stress support and vitality.
KSM-66 Ashwagandha

Standardized root extract. Supports stress relief, mental focus, energy, and phy...
Sensoril Ashwagandha

Standardized adaptogen for stress relief, mental clarity, and sleep support.
Shoden Ashwagandha

Standardized extract. Supports stress response and mental focus.
Compare all forms in the table
Technical details â–¼

Chemical ID (CAS)

977038-92-0 (for plant material); various for specific withanolides

Physical properties

Fine to coarse powder, color ranges from tan to brownish-gray. Characteristic earthy, somewhat bitter odor. Typically insoluble in water but can be suspended; soluble in alcohols.

How it’s made

Roots of Withania somnifera are harvested, typically after 1-2 years of growth. They are washed, dried (often sun-dried), and then mechanically ground or milled into a fine powder. Some commercial processes involve standardization to a specific percentage of key withanolides.