Ashwagandha: how to choose an extract, and who should not

Ashwagandha plant in a terracotta pot, with oval leaves and orange-red berries in papery husks — AI-generated illustration · NutriMetrics

Quick answer

In the UK it is legal as a food supplement, but the Food Standards Agency is reviewing its safety and advises pregnant women and people with liver conditions to avoid it in the meantime.
There is no authorised health claim in the UK or EU for ashwagandha; "reduces stress" on a pack goes beyond UK and EU law.
Trials show a moderate effect on perceived stress and a small effect on sleep, mostly at 300–600 mg of root extract a day for 8 weeks or more.
Root-only extracts (such as KSM-66) are the conservative choice: Dutch draft rules target the leaf, which is in Sensoril and Shoden.
Germany's BfR found no safe daily amount can be set and advises children, pregnant and breastfeeding women and people with liver disease not to take it. Denmark banned it in supplements in 2023.

Key numbers

UK: Legal; FSA safety review ongoing; FSA: pregnant women and people with liver conditions should avoid it.
Authorised claims (UK and EU): None
Dose used in most trials: 300–600 mg extract/day; Usually for 8–12 weeks.
Denmark: Banned in supplements (2023)
Netherlands: Draft ban on the leaf; Open for comments until 7 Dec 2026.
Spain: Sold as a supplement; No specific national restriction found.
Germany (BfR, 2024): No safe daily amount derived

What these terms mean: NRV upper levels (NHS, EFSA) maximum levels by country daily dose

How to choose

Choose a root-only extract and avoid products that include leaf.
Stay at study doses (300–600 mg of extract a day). More has not been shown to be better.
Prefer labels that state the withanolide percentage (for example 5%) and the extract name.
Check the manufacturer's label, not just the shop listing: retailer pages sometimes show unusual doses.
Set an end date of around 8–12 weeks, as in the trials.

Ashwagandha extracts compared

Type	Plant part	Good to know
KSM-66	Root only	The most-studied branded extract; usually 300 or 600 mg
Sensoril	Root and leaf	Lower doses (125–250 mg); contains leaf
Shoden	Root and leaf	High withanolide content; contains leaf
Generic root powder	Root	Cheap; withanolide content often not stated
Gummies and blends	Varies	Dose per serving often low or unclear

What the evidence says

A 2021 review of seven trials with 491 adults found lower perceived stress, anxiety and cortisol than with placebo after 6–8 weeks; the trials were small and all run in India. A 2021 meta-analysis of five trials found a small effect on sleep, larger at 600 mg a day or more for at least eight weeks and in people with insomnia. The US National Institutes of Health notes that extracts differ widely and that there is almost no safety data beyond three months.

Regulators are cautious because of case reports of liver injury, possible effects on the thyroid and hormones, and missing safety data in pregnancy. Our ashwagandha guide has the country-by-country status table, updated as rules change.

What the label may legally claim

Authorised claims (GB and EU registers)

None. Botanical claims have been "on hold" in the EU since 2010, and Great Britain kept them on hold.

Not authorised in GB or the EU

Reduces stress or anxiety
Lowers cortisol
Improves sleep
Boosts testosterone or energy

How health claims work (UK & EU): health claims claims on hold (plants)

Products we have checked

Label data checked by NutriMetrics for products sold in Spain and Germany. UK product checks are next. Sorted alphabetically, not ranked.

Checked: 15 Oct 2026
Product	Per daily dose	Sold in	Label
Myprotein KSM-66 Ashwagandha1 capsule a day Retailer states 500 mg per capsule — unusual for KSM-66 (normally 300 or 600 mg). Recheck the label.	500 mg · KSM-66 root extract (as stated by retailer)	Spain (not yet confirmed) · Germany (not yet confirmed)	Source
Violila Ashwagandha Opti KSM-661 capsule a day	300 mg · KSM-66 root extract, 5% withanolides	Germany	Source

Who should be careful

Pregnancy or liver conditions: the UK Food Standards Agency advises avoiding ashwagandha supplements while its safety review runs.
Pregnancy and breastfeeding, children, liver disease: don't take it (BfR advice).
Thyroid conditions and medicines for diabetes, blood pressure or the immune system: talk to your GP first.
Stop and see a doctor if you notice dark urine, itching, unusual tiredness or yellow skin or eyes.

FAQ

Is ashwagandha legal in the UK?

Yes, as of October 2026 it is legal as a food supplement. The FSA's Committee on Toxicity has been reviewing its safety since 2024 and has not yet published its statement. Meanwhile the FSA advises pregnant women and people with pre-existing liver conditions to avoid it.

Is ashwagandha legal in the rest of Europe?

In most EU countries, yes, but there is no common EU rule. Denmark banned it in food supplements in 2023, the Netherlands has a draft ban on the leaf, and Germany's BfR advises several groups not to take it.

Which ashwagandha extract is best?

A root-only, standardised extract at 300–600 mg a day is the most conservative choice and matches most trials. KSM-66 is root-only; Sensoril and Shoden combine root and leaf.

How long does ashwagandha take to work?

Trials typically lasted 6–8 weeks or more, and the sleep effect was larger at 600 mg a day for at least 8 weeks. There is little safety data beyond three months.

Sources

Information only, not medical advice. No product on this page is a paid placement.