Ashwagandha
A traditional adaptogen where the branded extract, not the raw herb, carries the evidence.
Ashwagandha is an adaptogenic herb used for centuries in Ayurvedic practice, and modern research has focused mainly on standardised extracts rather than the raw root. KSM-66 and Sensoril, two branded, standardised extracts, carry the strongest evidence for effects on stress and sleep, largely because they use consistent, trial-tested concentrations of the plant's active withanolide compounds. Generic root extract without a named standardisation is less consistent between products, and raw root powder is the least standardised option, since its active compound content can vary considerably batch to batch.
Reference values
Daily reference values from official nutrition authorities. These are population reference figures, not personal recommendations.
| RDA | Upper limit | Source |
|---|---|---|
| 600 mg | 1500 mg | UK |
Forms and bioavailability
Not all forms are absorbed equally. The form on your supplement label affects how much your body can actually use.
| Form | Absorption | With food | Timing | Evidence |
|---|---|---|---|---|
| KSM-66 ashwagandha | Higher | Either | Morning | Strong |
| Sensoril ashwagandha | Higher | Either | Morning | Strong |
| ashwagandha root extract | Typical | Either | Either | Likely |
| ashwagandha root powder | Typical | Either | Either | Informational |
Stack Almanac tracks which ashwagandha extract you're taking, so a branded, trial-matched form isn't confused with an unstandardised root powder carrying the same name on the label.
Track your Ashwagandha in Stack Almanac
Last reviewed: 2026-07-08. Reference values are adult-general RDAs from UK. Individual needs may vary. This page is for informational purposes only and is not a substitute for professional medical advice.