How to choose
Choose a standardized root extract — KSM-66 or Sensoril are the most-studied — with the withanolide percentage on the label and a dose in the studied range. The evidence is reasonably encouraging for stress and sleep, less so for other claims. Decide when to take it based on your goal — see the best time to take ashwagandha — and read ashwagandha for cortisol and stress.
Because herbal products vary so much, insist on third-party testing and run any product through the Supplement Trust Scorecard. Importantly, ashwagandha is not suitable for everyone — avoid it in pregnancy and breastfeeding, and check with a clinician if you have a thyroid or autoimmune condition or take sedatives.
Frequently asked questions
What form of ashwagandha is best?
A standardized root extract with a stated withanolide content is the most reliable choice; KSM-66 and Sensoril are the two most-studied branded extracts. Raw powders of unknown strength are harder to dose and vary a lot between products.
When should women take ashwagandha?
It depends on your goal. Many take it in the morning for daytime stress and energy, or in the evening for calm and sleep. Consistency matters more than the exact time, and it can be taken with or without food.
Who should not take ashwagandha?
Avoid it in pregnancy and breastfeeding. Use caution — and check with a clinician — if you have a thyroid condition or autoimmune disease, take sedatives or thyroid medication, or have liver concerns. Stop and seek care if you notice signs of liver trouble.