Ashwagandha Root Extract vs Ashwagandha Root Powder
How ashwagandha root extract and ashwagandha root powder differ in potency, absorption, tolerance, and cost.
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Side by Side
| Ashwagandha Root Extract (e.g. KSM-66) | Ashwagandha Root Powder | |
|---|---|---|
| Absorption | Variable | Variable |
| How it is absorbed | Concentrated root extract standardized to withanolide content. Most randomized trials on stress and sleep used root-only extracts. | Whole dried root containing withanolides and alkaloids at variable, unstandardized concentrations. |
| Typical dose | 250-600 mg daily | 3-6 g daily in traditional use |
| Common uses | stress, sleep, anxiety (small trials) | traditional Ayurvedic use |
| Side effects | GI upset, drowsiness. Rare liver injury. May raise thyroid hormone levels. Avoid in pregnancy. | GI upset, drowsiness. Rare liver injury. Avoid in pregnancy. |
| Cost | Moderate | Low |
| Also called | KSM-66, standardized root extract | Withania somnifera root, whole root powder |
When to Choose Ashwagandha Root Extract (e.g. KSM-66)
Choose ashwagandha root extract when you want the form most trials used. KSM-66 is a root-only extract standardized to at least 5% withanolides.
Ashwagandha Root Extract (e.g. KSM-66)
The best-studied preparation. Expect a modest effect on self-rated stress, from trials that were small and mostly industry supported.
What to look for: KSM-66 or another named root extract, 300-600 mg a day, withanolide content stated with its assay method.
Find on iHerb Affiliate linkWhen to Choose Ashwagandha Root Powder
Choose ashwagandha root powder when you want the traditional preparation and accept unstandardized content. Most clinical trials used standardized extracts, not raw powder, so trial doses do not translate.
Ashwagandha Root Powder
Cheap and unstandardized. Not what the trials used.
What to look for: Skip it unless you prefer traditional preparations; the withanolide dose per gram is unknown.
Find on iHerb Affiliate linkProducts on Titrate
2,581 of the 214,745 labels in the NIH Dietary Supplement Label Database list ashwagandha as an active ingredient (1,512 on market). 649 are sold as ashwagandha products by name.
Ashwagandha does not have its own search category yet. Each product above links to its full label in the NIH database.
Related
References
NIH Office of Dietary Supplements. Ashwagandha: Is It Helpful for Stress, Anxiety, or Sleep? Fact Sheet for Health Professionals.
Chandrasekhar K, Kapoor J, Anishetty S. 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 J Psychol Med. 2012;34(3):255-262.
Sharma AK, Basu I, Singh S. Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients: A Double-Blind, Randomized Placebo-Controlled Trial. J Altern Complement Med. 2018;24(3):243-248.
Salve J, et al. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019;11(12):e6466.
Lopresti AL, et al. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019;98(37):e17186.
Björnsson HK, et al. Ashwagandha-induced liver injury: A case series from Iceland and the US Drug-Induced Liver Injury Network. Liver Int. 2020;40(4):825-829.