Ashwagandha
What’s New This Month
- Safety rating now Avoid: We raised it from Real Concern. According to Danish food authority records (translated), sale of ashwagandha products is not allowed in Denmark, and rare serious liver injury is on record. The FactStack™ Rating methodology defaults to Warning when Safety Risk equals Avoid. 1 2
- Japan: According to Japanese government records (translated), Tokyo ordered a UK-made ashwagandha tea withdrawn in October 2025, because Japan lists the whole plant as a medicine-only ingredient. 3
- Netherlands: A draft decree is proposed, not in force. It would bar parts other than the root and require a liver, thyroid and pregnancy warning on root products. 4
- New strength trial: In 84 adults, a maker-funded trial found a large bench-press gain but a fitness gain too large to be believable. Testosterone did not change. 5
Overview
Ashwagandha is the root of Withania somnifera, a plant also called Indian winter cherry. It is sold as capsules, powders and branded extracts such as KSM-66 and Sensoril. 6
Its main active compounds are thought to be withanolides, found mostly in the root. Products vary a lot: one lab found 1.3 to 72 mg per daily serving. 6 7
Labels claim it lowers stress and cortisol (a stress hormone), eases anxiety, and helps sleep, memory, workouts and testosterone. 6
How We Researched It
We rate each marketing claim with a modified version of GRADE, the system medical researchers use to say how sure we can be (i.e., high, moderate, low or very low), and check each trial with the Cochrane risk-of-bias tool, which asks whether a study’s design could skew its results. For ashwagandha we used 31 evidence records, published mostly from September 2022 to October 2026. We also checked 10 regulators and safety databases. We found no Cochrane review on ashwagandha. 6 2
Research NotesTop three benefits
Memory GRADE: Moderate
A 2026 review of 20 trials (1,249 people) found a small-to-moderate gain on memory tests (effect size 0.52). Attention just missed our bar (0.29). 16
Bias check: About 70% of the trials came from one country, and most were small.
Stress GRADE: Low
Pooled trials lower morning cortisol by about 1.2 µg/dL. Stress-scale results range from no change to very large drops, so the true size is unclear. 9 8
Bias check: Results vary widely, publication bias is likely, and a new 60-person trial was maker-funded. 24
Anxiety GRADE: Low
A 2025 review of 14 trials (713 people) found lower anxiety scores (effect size −1.62); sleep scores also improved. 8
Bias check: Heterogeneity reached 94%, and small positive studies may be over-represented.
Benefit Evaluation
| Claim | Claim Verdict | Research Confidence | Supporting Evidence | Safety Risk | Product Quality | FactStack™ Rating |
|---|---|---|---|---|---|---|
| Memory | Supported | Moderate | Convincing | Avoid | Inconsistent | Warning |
| Stress | Promising | Low | Promising | Avoid | Inconsistent | Warning |
| Anxiety | Promising | Low | Promising | Avoid | Inconsistent | Warning |
| Sleep | Promising | Low | Promising | Avoid | Inconsistent | Warning |
| Attention | Promising | Moderate | Promising | Avoid | Inconsistent | Warning |
| Exercise Performance | Promising | Low | Promising | Avoid | Inconsistent | Warning |
| Menopause Symptoms | Promising | Low | Promising | Avoid | Inconsistent | Warning |
| Testosterone | TBD | Moderate | TBD | Avoid | Inconsistent | Warning |
| Fertility | TBD | Very Low | TBD | Avoid | Inconsistent | Warning |
| Mood | TBD | Very Low | TBD | Avoid | Inconsistent | Warning |
| Blood Pressure and Triglycerides | TBD | Very Low | TBD | Avoid | Inconsistent | Warning |
| Female Sexual Function | TBD | Very Low | TBD | Avoid | Inconsistent | Warning |
| Mental-Health Symptoms | Doubtful | Very Low | Doubtful | Avoid | Inconsistent | Warning |
| Blood Sugar | Doubtful | Very Low | Doubtful | Avoid | Inconsistent | Warning |
| Quality of Life | Doubtful | Low | Doubtful | Avoid | Inconsistent | Warning |
What Sellers Say vs. What Studies Show
| “The best-proven adaptogen.” | No study compares it head to head with other herbs, so the claim cannot be checked. 8 |
| “Clinically proven to cut stress.” | Pooled trials point that way, but results vary widely, and one review found no change in stress scores. 8 9 |
| “Boosts testosterone.” | The two best placebo-controlled trials in adults found no clear rise. 10 5 |
| “It’s natural, so it’s safe.” | Rare serious liver injury is on record, and the largest trial found slightly more liver-enzyme rises than placebo. 2 11 |
| “Standardized and third-party tested.” | Products vary widely, and notices alleging lead have been filed against many. Look for a certification seal. 7 12 |
| “Helps schizophrenia.” | The newest trial in schizophrenia found no benefit. 13 |
Trial ParametersIf you try it
| Who | Healthy adults without liver or thyroid disease, pregnancy or immunosuppressants. Danish and Japanese records (translated): Denmark bars sale; Japan allows it only as a medicine. |
| Dose | No official upper limit for extracts. Trials used 300 to 600 mg a day of root extract. Take with food. |
| Ceiling | None set beyond the 600 mg a day studied. Health Canada could not rule out a liver link; UK experts are still reviewing. 14 15 |
| Duration | 8 to 12 weeks studied. Liver blood test at start and 3 months advised. Stop for yellow skin or eyes, dark urine, itching. |
| Form | A named root extract with at least 6 mg of withanolides a day; products range from 1.3 to 72 mg. Avoid leaf products and teas. |
| Ask First | Liver disease, liver-toxic drugs or heavy drinking; thyroid disease or levothyroxine; pregnancy or breastfeeding; immunosuppressants; hormone-sensitive prostate cancer; CDK4/6 inhibitors; under 18; surgery. |
How to Take It
| Pick a plan | Trials used 300 to 600 mg a day of root extract for 8 to 12 weeks; 600 mg a day for 8 weeks is the most repeated plan. 16 |
| Time of day | Evening may favor sleep; morning or split doses may favor daytime stress. |
| With food | Yes, take it with food. |
| What to expect | Some people feel calmer in 1 to 2 weeks. Cortisol and stress scores differ most from placebo at 8 weeks. 9 |
| How to take | Capsules. Splitting 600 mg into two 300 mg doses may cut nausea and loose stools. If you use it past three months, ask about a liver blood test. |
Works With / Don’t Mix With
✓ Works with
Weight training. Strength trials tested ashwagandha on top of resistance training, not in place of it. 16
Not reported: no supplement is shown to add to its effect.
⚠ Ask first / don’t mix
Liver-toxic drugs or heavy drinking. Liver injury is on record, and the deaths were in people with cirrhosis. 2
Thyroid medicine or an overactive thyroid. It may raise thyroid hormone; cases of thyrotoxicosis (too much thyroid hormone) are reported. 6
Immunosuppressants. NIH lists them as a possible interaction. 6
Sedatives, diabetes and blood-pressure drugs. NIH lists these as possible interactions. 6
Hormone-sensitive prostate cancer. We advise avoiding it as a precaution.
Manufacturer Recalls & WarningsLast 36 months, newest first
| Date | Maker / Brand | Product | Action | Src |
|---|---|---|---|---|
| Sep 2026 | Many firms | Ashwagandha powders, capsules and blends | California Prop 65 notices alleging lead have been filed against many ashwagandha products. A notice is a claim, not a test result. | 12 |
| Jun 2026 | Wild Coast Brew LLC | The Shadow, The Creator and The Lover loose-leaf teas | Three FDA Class III recalls: ashwagandha root is an unsafe food additive in regular food. Completed. | 17 |
| Sep 2025 | Eniva USA | Ashwagandha Gummies and other supplements | FDA warning letter for manufacturing-practice failures, such as no identity specification; not a ruling on the ingredient. | 18 |
Where to Buy
We compare products side-by-side not just on price, but on whether NSF lists the product as NSF/ANSI 173 Contents Certified (an independent lab confirms the label matches the contents), whether it is NSF Certified for Sport, whether USP lists it as USP Verified, and whether the seller says it is manufactured in the USA. We leave out a brand’s products for this supplement when, in the last 36 months, the FDA took action against that brand over this supplement (a Class I or II recall, a warning letter, an import alert or an advisory letter). We also leave out any brand with an FDA Class II recall or warning letter on any product. We also leave out any product named in a California Prop 65 notice or a non-US recall, along with that brand’s products of the same ingredient and form. Brands with other actions stay listed and are marked in the Recall Screen column. Our goal remains to provide you, the Consumer, with the information and data necessary to make an informed purchasing decision. Prices reflected below are static and subject to change.
Ratings above describe the ingredient’s research, not any product listed below.
| # | Retailer | Product | Price | NSF 173 | NSF Sport | USP | Mfg. in USA (per seller) | Recall Screen | Affiliate link |
|---|---|---|---|---|---|---|---|---|---|
| 1 | Amazon | Momentous Ashwagandha NooGandha 300 mg, 60 Capsules | Check Price | ✓ | ✓ | ✓ | ✓ | View on Amazon ↗ | |
| 2 | Amazon | Core Med Science Ashwagandha KSM-66 600 mg, 60 Capsules | Check Price | ✓ | ✓ | ✓ | ✓* | View on Amazon ↗ | |
| 3 | Amazon | Klean Athlete Klean Ashwagandha, 60 Capsules | Check Price | ✓ | ✓ | ✓ | ✓* | View on Amazon ↗ | |
| 4 | Amazon | Mason Natural Ashwagandha 500 mg, 60 Capsules | Check Price | ✓ | ✓ | ✓ | View on Amazon ↗ | ||
| 5 | iHerb | Thorne, Ashwagandha, 120 mg, 30 Capsules | $22.00 | ✓ | ✓ | ✓* | View on iHerb ↗ | ||
| 6 | iHerb | Force Factor, Ashwagandha , 600 mg , 60 Vegetable Capsules | $8.99 | ✓ | ✓* | View on iHerb ↗ | |||
| 7 | HerbsPro | Amazing Nutrition, Amazing India Ashwagandha, 500 mg, 120 Veg Caps | $11.05 | ✓ | ✓ | View on HerbsPro ↗ | |||
| 8 | HerbsPro | Now Foods, Ashwagandha, 40 Mg, 120 Veg Caps | $12.27 | ✓ | ✓* | View on HerbsPro ↗ | |||
| 9 | Green's Nutrition | Nutricost Ashwagandha Root Extract 120 Count | $19.95 | ✓ | ✓* | View on Green's Nutrition ↗ | |||
| 10 | Green's Nutrition | Best Naturals Ashwagandha 120 Caps | $21.99 | ✓ | ✓* | View on Green's Nutrition ↗ |
Sources
1. Ashwagandha products: sale not allowed (read in translation). Danish Veterinary and Food Administration, 11 Mar 2026. foedevarestyrelsen.dk
2. Ashwagandha. LiverTox: clinical and research information on drug-induced liver injury. NIH National Institute of Diabetes and Digestive and Kidney Diseases, 3 Dec 2024. www.ncbi.nlm.nih.gov/books/NBK548536/
3. Tokyo Metropolitan Government release on the herbal tea “Jukusui” (Sound Sleep), posted by the Ministry of Health, Labour and Welfare (read in translation). Ministry of Health, Labour and Welfare, Japan, 7 Oct 2025. www.mhlw.go.jp
4. TRIS notification 2026/0486/NL: draft Dutch decree on ashwagandha. European Commission TRIS database, 4 Sep 2026. technical-regulation-information-system.ec.europa.eu
5. Thanawala et al. Sustained-release ashwagandha extract, strength and fitness: 90-day randomized trial. Frontiers in Nutrition, 2026. doi.org/10.3389/fnut.2026.1919322
6. Ashwagandha: Health Professional Fact Sheet. NIH Office of Dietary Supplements, 2 May 2025. ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
7. ConsumerLab review of ashwagandha supplements. ConsumerLab.com, 18 May 2026. www.consumerlab.com
8. Marchi et al. Ashwagandha for anxiety, stress and sleep: meta-analysis of 14 randomized trials. BJPsych Open, 2025. doi.org/10.1192/bjo.2025.10885
9. Albalawi et al. Ashwagandha, cortisol and perceived stress: meta-analysis. Nutrition and Health, 2025. doi.org/10.1177/02601060251363647
10. Khanna et al. Ashwagandha 600 mg and testosterone in men: randomized trial. Frontiers in Reproductive Health, 2026. doi.org/10.3389/frph.2026.1774098
11. Chopra et al. Ashwagandha 500 mg for 24 weeks: safety in a 1,200-person double-blind randomized trial. Frontiers in Medicine, 2026. doi.org/10.3389/fmed.2026.1852954
12. Proposition 65 60-Day Notices. California Office of the Attorney General, Oct 2024 to 28 Sep 2026. oag.ca.gov/prop65
13. Marder et al. Ashwagandha added to treatment for schizophrenia: randomized trial. Journal of Clinical Psychopharmacology, 2026. pubmed.ncbi.nlm.nih.gov/42464773/
14. Summary Safety Review – Ashwagandha for oral use: assessing the potential risk of hepatotoxicity. Health Canada, 27 Aug 2026 (page modified 3 Oct 2026). dhpp.hpfb-dgpsa.ca/review-documents/resource/SSR1784556522269
15. Ashwagandha papers TOX/2026/17 and TOX/2026/30 (draft statements, reserved). UK Committee on Toxicity, 19 May and 8 Sep 2026. cot.food.gov.uk
16. Zhu et al. Ashwagandha and cognition, testosterone and strength: meta-analysis of 20 randomized trials. Frontiers in Pharmacology, 2026. doi.org/10.3389/fphar.2026.1799467
17. Recalls H-1369, H-1370 and H-1371-2026, Wild Coast Brew loose-leaf teas (Class III; completed). US Food and Drug Administration (openFDA food enforcement), 17 Jun 2026. api.fda.gov/food/enforcement.json?search=recall_number.exact:%22H-1369-2026%22
18. Warning letter to Eniva USA, Inc., MARCS-CMS 706565. US Food and Drug Administration, 10 Sep 2025. www.fda.gov/inspections-compliance-enforcement-and-criminal-investigations/warning-letters/eniva-usa-inc-706565-09102025
19. FDA import alerts 66-41, 99-45, 99-39 and 54-14 (ashwagandha product entries). US Food and Drug Administration, 2025 to 2026 (66-41 republished 1 Oct 2026). www.accessdata.fda.gov/cms_ia/default.html
20. CFSAN Adverse Event Reporting System (CAERS), reports naming ashwagandha. US Food and Drug Administration (openFDA), Oct 2024 to Jul 2026. open.fda.gov/apis/food/event/
21. Ashwagandha: very rare risk of liver injury. Australian Therapeutic Goods Administration, 7 Jul 2026. www.tga.gov.au
22. Advisory on ashwagandha leaves in food. Food Safety and Standards Authority of India, 16 Apr 2026. fssai.gov.in
23. RASFF Window: notifications on ashwagandha. European Commission, Rapid Alert System for Food and Feed, read 3 Oct 2026. webgate.ec.europa.eu/rasff-window/
24. Lopresti et al. A 30 mg ashwagandha extract and stress over 28 days: randomized trial. Advances in Therapy, 2026. doi.org/10.1007/s12325-026-03740-y
