Ashwagandha Root Extract (≥5% Withanolides)
Also known as: Withania somnifera, Indian ginseng, winter cherry, ashwagandha extract 5%
A generic, non-branded ashwagandha root extract standardized to at least 5% withanolides. It is the workhorse adaptogen in stress, sleep, and mood formulas and is used at the same daily amounts as the branded root extracts it substitutes for. Trials of root extracts at 250 to 600 mg per day report lower perceived stress and serum cortisol over eight weeks. Quality varies by supplier, so specify the withanolide assay method and confirm root-only sourcing on the certificate of analysis.
Research summary
Withanolides modulate the HPA axis and appear to enhance GABA-A receptor signaling, lowering cortisol and supporting relaxation.
Dosage
Daily amounts, of extract.
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| 250 mg | 300–600 mg | 600 mg | — |
250 mg and 600 mg per day, split twice daily, both lowered stress scores in an eight-week trial, with the larger effect at 600 mg. Benefits build over four to eight weeks. Evening dosing is common in sleep formulas because some users notice mild drowsiness.
Standardization: ≥5% withanolides
Source material: root extract
Forms of Ashwagandha
| Form | Typical dose | Element % | Formats | Price |
|---|---|---|---|---|
| Ashwagandha Root Extract (≥5% Withanolides) | 300–600 mg | — | Capsule, Powder, Tablet, Gummy | mid |
| Ashwagandha Root Extract (KSM-66) | 300–600 mg | — | Capsule, Powder, Tablet, Gummy | high |
| Ashwagandha Leaf & Root Extract (Sensoril) | 125–250 mg | — | Capsule, Powder, Tablet, Gummy | high |
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Earthy, bitter taste; needs flavor masking in powders and gummies.
Formulation notes
Often paired with magnesium, L-theanine, or rhodiola. Used as the generic reference for KSM-66 and Sensoril.
- Not for pregnancy
- Restricted in some countries
Sources
- Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. (Salve 2019)PubMed
- 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. (Chandrasekhar 2012)PubMed
- Ashwagandha — ExamineExamine
Related ingredients
Ashwagandha Root Extract (KSM-66)
BotanicalA branded, root-only ashwagandha extract standardized to at least 5% withanolides.
Typical: 300–600 mg
L-Theanine
Amino acidAn amino acid found naturally in green tea that promotes a calm, focused state without sedation.
Typical: 100–200 mg
Chamomile Flower Extract
BotanicalAn extract of German chamomile flowers standardized to apigenin, the flavone behind much of its calming reputation.
Typical: 220–1,100 mg
5-HTP (5-Hydroxytryptophan)
Amino acidThe immediate precursor to serotonin, extracted commercially from Griffonia simplicifolia seeds.
Typical: 50–300 mg
GABA (Gamma-Aminobutyric Acid)
Amino acidThe brain's main inhibitory neurotransmitter, sold as a supplement for relaxation and sleep.
Typical: 100–500 mg