Ashwagandha: effects, KSM-66, and what to look for when buying

Ashwagandha is one of the best-known herbs in supplements. It can be found in capsules, powders, gummies, and blends used for relaxation, stress, and sleep. Many people also search for where to buy ashwagandha, ashwagandha at Kruidvat, or ashwagandha KSM-66 because they want to know which form suits them best.

Still, it’s best to take a balanced view. Ashwagandha is not a medicine and currently has no approved EFSA health claim for stress or sleep (these are still awaiting European approval). However, the plant is widely studied. Scientists look at perceived stress, cortisol levels, sleep quality, and relaxation. In this article, we focus on what researchers have examined. The results vary by study, extract, and dosage.

In this article, you’ll learn what ashwagandha is, what is known about its effects, what KSM-66 means, and what to look for if you want to buy ashwagandha.

What is ashwagandha?

Ashwagandha, whose Latin name is Withania somnifera, is a plant traditionally used in Ayurveda. Ayurveda is a traditional health system from India. The plant’s root has long been used in traditional practices related to balance, energy, and relaxation.

The name ashwagandha is sometimes translated as “smell of the horse” because the root has a strong, earthy scent. Supplements usually use the root, sometimes as a powder and sometimes as an extract. An extract is more concentrated and may be standardized for certain plant compounds, such as withanolides.

Withanolides are bioactive compounds that occur naturally in ashwagandha. They are being studied in relation to stress and sleep, among other things. This doesn’t mean that more withanolides are always better. The quality of the extract, the dosage, and individual tolerance remain important.

Ashwagandha effects: what is being studied?

The effects of ashwagandha are mainly studied in relation to stress, tension, sleep, and mental strain. In several randomized studies, researchers found that participants who used ashwagandha extract reported different outcomes in their perceived stress, sleep experience, or level of relaxation compared with a placebo.

A 2019 study examined a standardized ashwagandha extract in adults experiencing stress. The researchers measured stress scores and cortisol levels and compared them with a placebo group. Studies are also looking at sleep quality and the time it takes to fall asleep. This research is still ongoing.

Still, nuance is important. Many studies are relatively small, use different extracts, and run for a short time. Ashwagandha is therefore not a solution for mental health issues or sleep problems. If you’re experiencing these, consult your doctor.

How long participants in those studies took ashwagandha and when researchers measured differences from placebo is covered in how long does ashwagandha take to work.

Ashwagandha and stress

Ashwagandha helps the body cope with stress*. Ashwagandha helps maintain mental balance*.

Researchers also look at the HPA axis. This is the system in which the brain, pituitary gland, and adrenal glands work together. Some studies measure cortisol, a hormone involved in the body’s natural response to stress.

In practice, people often use ashwagandha during periods when they experience a lot of mental pressure or have difficulty relaxing. However, it remains important not to neglect the basics: a good sleep routine, enough exercise, healthy food, and moments of rest often have a greater impact on well-being than any supplement.

Ashwagandha and sleep

Ashwagandha is also widely used in relation to sleep. Ashwagandha supports falling asleep*. Ashwagandha contributes to relaxation*. Research also examines sleep quality and total sleep time.

Because sleep problems can have many different causes, it’s best not to view ashwagandha as a solution for persistent sleep problems. Factors such as caffeine consumption, alcohol, lifestyle, and stress have a major influence on how you sleep.

Would you like to explore a wider range of products and routines related to relaxation? Take a look at our collection of ashwagandha, valerian, and rhodiola. Torn between ashwagandha and rhodiola? Read about the difference in rhodiola rosea: use and how it differs from ashwagandha.

Ashwagandha KSM-66: what does that mean?

Ashwagandha KSM-66 is a specific, patented root extract. It is widely used in supplements because it is standardized and has been featured in several scientific publications. KSM-66 is made from the plant’s root and contains a specified percentage of withanolides.

The advantage of a standardized extract is the consistency of its active plant compounds compared with unprocessed powder. With regular ashwagandha powder, the concentration can vary more due to factors such as its origin and harvesting method.

That doesn’t mean powder is inferior. Ashwagandha powder is suitable for people who prefer a traditional form and want to mix the product into a drink or smoothie. Capsules, on the other hand, are more convenient for a consistent daily dose.

Would you like a standardized capsule form? Take a look at GOYU’s ashwagandha KSM-66 capsules. Prefer powder? You can take a look at GOYU’s ashwagandha powder. Read how to use the powder in how to use ashwagandha powder: dose and timing.

Ashwagandha in coffee: good idea or not?

Ashwagandha is sometimes presented as an addition to coffee. The idea behind this is that coffee promotes alertness through caffeine, while ashwagandha is traditionally associated with balance. However, there is no scientific evidence for the claim that ashwagandha can neutralize the possible negative effects of caffeine.

Caffeine can cause restlessness or reduced sleep quality in some people. Combining ashwagandha with coffee does not guarantee that these effects will be avoided. If you are sensitive to caffeine, limiting your intake is often more effective than adding a supplement.

If you want to combine ashwagandha with coffee, do so mindfully:

• Use a modest dose
• Avoid taking it late in the day
• Observe how your body responds
• Do not combine it with other stimulants
• Stop using it if you experience discomfort such as stomach problems or restlessness

Depending on your personal goals, ashwagandha may fit better into an evening routine than into a cup of coffee.

Buying Ashwagandha: what should you look for?

If you want to buy ashwagandha, you'll find many different options at online stores and drugstores, such as Kruidvat ashwagandha. A familiar name doesn't tell you everything about the specific composition. What matters most is the product's quality and transparency.

When buying, check:

• Whether it is root powder or a concentrated root extract
• Whether the extract is standardized
• The percentage of withanolides present
• The dose per unit (e.g. per capsule)
• Clear usage instructions with the maximum daily amount
• Any excipients and additives
• The presence of warnings on the label
• Information about the origin and quality checks

Root powder or extract, capsules or powder: we compare the forms in ashwagandha capsules, tablets or powder.

The most potent extract is not necessarily the best for your situation. With herbs, individual tolerance is key. Therefore, always start with a low dose, as indicated on the packaging.

Not sure whether to buy at a drugstore or online? Read buying ashwagandha in a shop or online: what to look for.

Safety and side effects

Ashwagandha is generally well tolerated in scientific studies when used short term, but it is not suitable for everyone. Possible side effects may include mild gastrointestinal symptoms, nausea, drowsiness, or restlessness. The Dutch Pharmacovigilance Centre Lareb received four reports of liver damage in people using ashwagandha products in 2023. Liver damage appears to be rare. In a 2024 risk assessment, the Dutch RIVM advises, as a precaution, not to use ashwagandha preparations, especially during pregnancy.

Take extra care or avoid use if you have:

• Pregnancy or breastfeeding
• Thyroid disorders
• Autoimmune diseases
• Liver disease
• Use of sedatives or sleeping pills
• Use of antidepressants or other medication
• Upcoming surgeries involving anesthesia
• Serious psychological symptoms

Never use ashwagandha as a substitute for medical treatment. If you take medication or have health concerns, always consult your treating doctor or a qualified professional first.

Conclusion

Ashwagandha is a traditional Ayurvedic herb that is widely used today as a supplement. The effects of ashwagandha are being studied, with a focus on stress and sleep. However, it is not a miracle cure, and results may vary from person to person.

Ashwagandha KSM-66 offers a standardized form for those looking for a specific concentration of active compounds. Ashwagandha powder remains a good option for those who prefer a more traditional use.

If you want to buy ashwagandha, choose quality and be aware of the safety warnings. Use it as a possible addition to a healthy lifestyle, but not as a substitute for good self-care and medical advice.

FAQ

What is ashwagandha?

Ashwagandha is the plant Withania somnifera. In supplements, the root is used because it contains bioactive compounds such as withanolides.

What does ashwagandha do?

Ashwagandha helps the body cope with stress*. Ashwagandha supports falling asleep*. It is also being studied in relation to sleep quality.

What are the benefits of KSM-66?

KSM-66 is a patented extract that guarantees a fixed amount of active compounds (withanolides) from the root, ensuring consistent quality.

Is ashwagandha safe for everyone?

No, certain groups, such as pregnant women and people with liver or thyroid problems, should be cautious. If in doubt or taking medication, always consult a doctor.

References

• An investigation into the stress-relieving and pharmacological actions of an ashwagandha extract

• Study of ashwagandha root extract in healthy adults (PubMed 32021735)

• A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha extract on sleep quality in healthy adults

• Randomized, placebo-controlled study of ashwagandha root extract and sleep (PubMed 32818573)

• Effect of Ashwagandha Withania somnifera extract on sleep: A systematic review and meta-analysis

• Ashwagandha Withania somnifera: Current Research on the Health-Promoting Activities

• Lareb (2023): Liver damage with ashwagandha products (in Dutch)

• RIVM (2024): Risk assessment of herbal preparations containing Withania somnifera (Ashwagandha)

* Health claim pending European assessment.

Disclaimer: This article is intended for informational purposes only. Dietary supplements are not a substitute for a varied diet or medical advice. If you have any symptoms or concerns, always consult a doctor.