Updated: July 2026 · Reviewed by the KantiGlow wellness team
Ashwagandha at a glance
Ashwagandha (Withania somnifera) is an Ayurvedic adaptogenic herb traditionally used to help the body cope with everyday stress. In the UK it is legally sold as a food supplement — not a licensed medicine — and is widely available in capsule, powder, and extract form. A typical serving is 300–600 mg of root extract per day, most often standardised to withanolides. It is generally well tolerated by healthy adults, but should be avoided in pregnancy and discussed with a doctor if you take prescription medication or have a thyroid or autoimmune condition.
Quick facts
| Botanical name | Withania somnifera (Indian ginseng, winter cherry) |
| Traditional use | Ayurvedic adaptogen — traditionally used to support the body’s response to stress |
| Legal status in UK | Sold legally as a food supplement (not a THR-registered medicine) |
| Common forms | Root extract capsules, root powder, KSM-66 / full-spectrum extracts |
| Typical serving | 300–600 mg root extract per day |
| Standardisation | Often 2.5–5% withanolides |
| Who should avoid | Pregnant/breastfeeding women; check with a GP if on medication or with thyroid/autoimmune conditions |
What is ashwagandha?
Ashwagandha is a small evergreen shrub native to India whose root has been used in Ayurveda for over 2,000 years. In Ayurveda it is classed as a Rasayana (a rejuvenating tonic) and as an adaptogen — a plant traditionally used to help the body adapt to physical and mental stress. Its active compounds are naturally occurring steroidal lactones called withanolides.
What is ashwagandha used for?
Ashwagandha is most commonly taken to support the body’s natural response to everyday stress and to support a sense of calm and balance. In traditional Ayurvedic practice it is also used to support energy, restful sleep, and general vitality. KantiGlow sells ashwagandha as a food supplement, so these are described as traditional uses rather than medical treatments — ashwagandha is not intended to diagnose, treat, cure, or prevent any disease.
How much ashwagandha should you take?
Most ashwagandha supplements provide 300–600 mg of root extract per day, taken as one or two servings. Standardised extracts (such as KSM-66 or those standardised to 2.5–5% withanolides) are concentrated, so an extract’s milligram figure is not directly comparable to raw root powder, where servings are larger (often 1–3 g). Always follow the serving instructions on your specific product’s label.
When is the best time to take ashwagandha?
Ashwagandha can be taken at any consistent time of day; many people take it in the evening because it is traditionally associated with calm and restful sleep, while others split the dose morning and evening. It can be taken with or without food, though taking it with a meal may reduce the chance of mild digestive upset.
How long does ashwagandha take to work?
Ashwagandha is generally taken daily over a sustained period rather than as a one-off, and traditional use suggests effects build gradually over several weeks of consistent use. Give any supplement a fair trial of 4–8 weeks of consistent daily use while keeping the rest of your routine stable.
Is ashwagandha safe?
Ashwagandha is generally well tolerated by healthy adults at the recommended serving. Reported side effects are usually mild and may include drowsiness or digestive upset, particularly at higher amounts. It should not be taken during pregnancy or breastfeeding. If you take prescription medication (especially sedatives, thyroid medication, immunosuppressants, or blood-sugar or blood-pressure medicines), or if you have a thyroid or autoimmune condition, speak to your GP or pharmacist before taking it.
Is ashwagandha legal in the UK?
Yes — ashwagandha is legal to buy and sell in the UK as a food supplement. It is not a controlled substance. Products sold as food supplements are regulated as food and cannot make medicinal claims, whereas a herbal product sold as a medicine would need a Traditional Herbal Registration (THR) from the MHRA. Most ashwagandha on the UK market, including KantiGlow’s, is sold as a food supplement.
How to choose a genuine, lab-tested ashwagandha in the UK
Choose ashwagandha that is batch lab-tested for purity and heavy metals, clearly labels its extract type and withanolide standardisation, and comes from a transparent supplier. Because the root is grown in soil, heavy-metal contamination is the main quality risk with cheap, untested products — so lab testing is the single most important thing to look for. KantiGlow sources ashwagandha directly from growers in India and lab-tests every batch for purity before it reaches UK customers.
Frequently asked questions
Is ashwagandha a medicine or a supplement in the UK?
In the UK, ashwagandha is most commonly sold as a food supplement, which means it is regulated as food and cannot make medicinal claims. Some herbal products carry a Traditional Herbal Registration (THR) and are sold as licensed traditional medicines, but most ashwagandha, including KantiGlow’s, is sold as a food supplement.
Can I take ashwagandha every day?
Ashwagandha is typically taken daily over a sustained period, following the serving size on the label. For long-term use, it’s sensible to check with a healthcare professional, especially if you take other medication.
Can you take ashwagandha with other supplements?
Ashwagandha is commonly taken alongside other supplements, but if you take prescription medication you should check with a pharmacist or GP first, as it may interact with sedatives, thyroid, immunosuppressant, and blood-sugar or blood-pressure medicines.
Does ashwagandha make you sleepy?
Some people find ashwagandha supports a feeling of calm, which is why it is often taken in the evening. If you find it makes you drowsy, take it at night rather than before driving or operating machinery.
Who should not take ashwagandha?
Ashwagandha should be avoided during pregnancy and breastfeeding. People with thyroid or autoimmune conditions, or those taking prescription medication, should speak to a doctor before use.
What’s the difference between KSM-66 and full-spectrum ashwagandha?
KSM-66 is a branded root-only extract standardised to a high withanolide content; “full-spectrum” generally means an extract that preserves the herb’s natural ratio of compounds. Both are legitimate; the choice depends on your preference for a standardised branded extract versus a whole-root profile.
Is ashwagandha vegan?
The ashwagandha herb is plant-based. Whether a specific product is vegan depends on the capsule shell — KantiGlow uses vegetarian capsules; check the product label for confirmation.
Food supplement. Not intended to diagnose, treat, cure or prevent any disease. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, taking medication or under medical supervision, consult a healthcare professional before use. Keep out of reach of children.
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