Question 1

What is ashwagandha and what does it actually do?

Accepted Answer

Ashwagandha (Withania somnifera) is a root herb used in Ayurveda for centuries, classified as an adaptogen. Research suggests it may help the body cope with stress, support sleep quality, and improve physical endurance. Its active compounds are withanolides, concentrated in the root. FSSAI regulations in India permit only root-based ashwagandha extracts in supplements sold here, not leaf preparations.

Question 2

How should you take ashwagandha - with milk, water, or food?

Accepted Answer

Ashwagandha can be taken with water, milk, or food. Taking it with milk is a traditional Ayurvedic preparation and may improve palatability; some studies suggest fat may support absorption of certain withanolides, though this has not been conclusively established in human trials. Taking it with food may reduce the chance of stomach upset, one of the more commonly reported side effects at higher doses.

Question 3

Does ashwagandha cause hair loss?

Accepted Answer

Current evidence does not establish a direct causal link between ashwagandha and hair loss. Some individuals report increased shedding after starting, which may relate to hormonal adjustments rather than direct follicle damage. Conversely, some research associates ashwagandha with reduced cortisol, which is linked to stress-related hair shedding, a common concern in India. If you notice unusual hair loss after starting, stop use and consult a dermatologist.

Question 4

Is ashwagandha good for women?

Accepted Answer

Ashwagandha may support women's health, with some studies suggesting it may help reduce stress, improve sleep, and support hormonal balance. However, it must be strictly avoided during pregnancy due to its traditional association with uterine-stimulating effects, and also during breastfeeding. Women with PCOS, hormone-sensitive conditions, or those on hormonal medications should consult a gynaecologist before starting. Most capsule-form products use plant-based shells, making them suitable for vegetarians.

Question 5

Does ashwagandha actually increase testosterone?

Accepted Answer

Some clinical studies suggest ashwagandha may support healthy testosterone levels in men, particularly those experiencing stress or physical fatigue, possibly through its effect on cortisol regulation. ICMR-NIN has not issued guidance on ashwagandha for testosterone support. Since these effects are linked to withanolide content, check Unbox Health's lab-tested data to verify whether the brand you are buying actually delivers declared withanolide levels.

Question 6

Will ashwagandha make you gain weight?

Accepted Answer

Ashwagandha is not a weight-gain supplement and does not directly cause fat accumulation. Some users notice body composition changes over time, as research suggests it may support muscle recovery by reducing exercise-induced stress. Any weight gain experienced alongside ashwagandha supplementation is far more likely explained by diet and exercise habits than the supplement itself. If concerned, track overall caloric intake alongside supplementation.

Question 7

How much ashwagandha should you take per day?

Accepted Answer

ICMR-NIN has not established a specific daily intake recommendation for ashwagandha. Internationally, most clinical research has studied 300 to 600 mg per day of standardised root extract over 8 to 12 weeks. Higher doses have not consistently shown greater benefit and may increase the risk of side effects including nausea, stomach upset, or liver stress. Start at the lower end and follow the dosage printed on the product label.

Question 8

What is KSM-66 ashwagandha, and is it actually better than regular ashwagandha?

Accepted Answer

KSM-66 is a patented ashwagandha root extract standardised to 5% withanolides, evaluated in more human clinical trials than most other extracts. Regular ashwagandha powder naturally contains 0.3 to 3% withanolides. However, a label claiming KSM-66 does not guarantee the declared withanolide content is accurate. Check Unbox Health's lab-tested ratings to confirm whether declared withanolide levels in KSM-66 products actually match independently tested results before buying.

Question 9

How do you know if an ashwagandha supplement actually has what the label claims?

Accepted Answer

You cannot verify label accuracy from packaging alone. Ashwagandha supplement quality varies significantly across brands, with some products delivering withanolide content that may differ from declared levels. FSSAI requires manufacturers to use only permitted root extracts within safety limits, but this does not guarantee label accuracy. Unbox Health independently tests ashwagandha products and publishes lab-verified ratings, letting you compare which brands actually deliver declared content before you buy.

Ashwagandha Supplements

Lab-tested Ratings for Ashwagandha Supplements

Fast&Up KSM-66 Ashwagandha

Amocare Ashwagandha KSM66 Veg Capsules

Pure Botanics Ashwagandha KSM-66 - 500 mg

Body First Ksm-66 Ashwagandha 500Mg Capsule

Neuwganic - Organic Ashwagandha Tablets - 600 mg

Zandu Ashwagandha Gold Plus

FOLIUS LABS Ashwagandha 7.5% Herbal Supplement 500mg