Ashwagandha

What is ashwagandha, and what are withanolides?

Ashwagandha is the common name for Withania somnifera (L.) Dunal, a shrub in the Solanaceae family—the same family as tomatoes and deadly nightshade—cultivated primarily in India. It is the root that is used in almost all supplements; some entry-level extracts include the leaves, which is not equivalent and should be stated on the label.

The compounds everyone talks about are withanolides, a family of steroidal lactones unique to the genus Withania: withaferin A, withanolide A, withanone, withanosides IV and V, and several dozens of others. Their distribution depends on the plant part and the extraction process—the leaf is richer in withaferin A, the root in withanosides. A high titration alone is therefore not a guarantee of quality: it is still necessary to know which ones.

Is ashwagandha banned in France?

No. To date, ashwagandha is not banned in France and its sale as a food supplement is legal. The question deserves a detailed answer, as four distinct facts are being mixed up.

1. It is not on the 2014 "plants" list. The order of June 24, 2014, sets the list of plants authorized in food supplements: Withania somnifera is not on it. This is not a ban. French law recognizes mutual recognition: an ingredient legally marketed in another European Union member state can be marketed in France. Italy and Belgium admit it on their positive lists, and ANSES notes that it appears in the consolidated list of January 2019 "without specific restrictions or health recommendations."

2. The root is listed in List B of the French Pharmacopoeia, as recalled by ANSES: that of medicinal plants whose potential adverse effects are deemed to outweigh the expected therapeutic benefit. This list falls under the pharmaceutical framework, not food supplements. Two regulations coexist for the same plant, which contributes to the confusion.

3. Denmark, however, has closed the door. Based on a risk assessment published in 2020 by the Technical University of Denmark, the Danish authority decided from 2023 that Withania somnifera should not be used in food—reasons cited: thyroid hormones, sperm quality in animals, traditional abortifacient use. This assessment is disputed by part of the scientific community, which criticizes it for re-examining old work rather than providing new data. A Danish decision is not a French decision: yet it is this decision, relayed from one person to another, that gave rise to the idea of a ban in France.

4. ANSES issued an opinion in 2024, without requesting a ban. Seized by the DGCCRF, the Agency published opinion no. 2021-SA-0077 on April 19, 2024, regarding the risks associated with Withania somnifera preparations. It lists eight nutrivigilance reports between 2009 and September 2023, six of which are usable: most often digestive and cutaneous disorders, one case of acute hepatitis with probable causality, one case of kidney failure with hematuria. It notes effects on thyroid and sex hormones in animal models, and indicates that withanone carries chemical groups likely to form DNA adducts—a toxicological hypothesis, not an established fact in humans. At the same time, Sweden reported four cases, eighteen other European countries none. ANSES advises against consumption for certain populations, primarily pregnant and breastfeeding women, but does not request market withdrawal.

The situation is therefore unstable, and it must be said as such: plants are not subject to any European harmonization, each Member State decides. A Union-wide review has been mentioned since 2025, but no procedure has yet been completed. The status can change, in one direction or the other.

KSM-66, Sensoril or root powder: what differentiates them?

Plain root powder is dried and ground root, without extraction: low and variable withanolide content, dosages in grams. It is the form closest to traditional use, and the least concentrated. KSM-66 is a patented extract obtained only from the root, without alcoholic solvent, standardized to a minimum of 5% withanolides: it is the most documented and by far the most widespread extract, and the references in this department are derived from it.

Sensoril is a competing patented extract, derived from the root and leaf, standardized to a minimum of 10% withanolides. The double titration does not mean "twice as strong": the molecular profile differs and the usual doses are lower, around 125 to 250 mg compared to 300 to 600 mg for KSM-66. Comparing two ashwagandhas based solely on the percentage displayed makes no sense.

There remains organic, which is relevant here for an agronomic reason: the root is a storage organ, in permanent contact with the soil. Certification regulates synthetic inputs, but does not guarantee the absence of heavy metals, which depends on the soil and batch controls—as for maca or shilajit.

What dosage, at what time and for how long?

Three lines matter on a label: extract quantity in mg, percentage of withanolides, plant part. The actual intake is calculated—600 mg of 5% titrated extract yields 30 mg of withanolides. A mention of "ashwagandha 1,000 mg" without further details tells you nothing: it could be one gram of crude powder.

Studies on standardized root extract most often use 300 to 600 mg per day; ANSES cites, for information, 3 to 6 g for dried root and 300 to 500 mg for a standardized extract. No regulatory maximum daily dose is set in France. In the absence of an official threshold, stick to the dose on the label and do not combine several products containing it.

The timing of intake is not subject to any established rule; taking it with a meal limits digestive discomfort, the most commonly reported side effect. Regarding duration, let's be precise about what we don't know: most trials cover 8 to 12 weeks, a few six months, and data beyond one year is sparse. This is the only solid argument in favor of cures with breaks—not a demonstrated habituation, but the lack of long-term data.

What contraindications should be known?

This is the most important section of this page. The following situations justify giving up, or seeking medical advice before purchasing.

• Pregnancy and breastfeeding: ANSES explicitly advises against consumption, due to documented traditional abortifacient use and the absence of safety data.
• Thyroid disorders, hypothyroidism as well as hyperthyroidism, and any treatment with thyroid hormones: effects on these hormones have been observed and the balance of substitute treatment is narrow. Medical advice is imperative.
• Autoimmune diseases, immunosuppressants and transplants: data are lacking, caution prevails.
• Liver damage, history of hepatitis or liver-risk treatment: a case of acute hepatitis with probable causality is among the French reports. Rare, but not a minor detail.
• Kidney failure or kidney history: a case of kidney failure has been reported.
• Combination with sedatives—benzodiazepines, hypnotics, sedative antihistamines, alcohol—and central nervous system treatments: potentiation is plausible. Likewise if you are already taking melatonin, GABA or glycine: do not overlap.
• Children and adolescents: no data, no reason to give it.
• Before surgery: report any intake to the anesthetist.

At usual doses, reported effects include nausea, diarrhea, abdominal pain, drowsiness, and skin reactions, which generally stop upon discontinuation. Any unusual reaction justifies stopping and consulting; it can be reported to ANSES nutrivigilance.

What can be said about its effects?

Nothing, in the regulatory sense. No health claims are authorized in Europe for ashwagandha. Unlike vitamin D or magnesium, whose claims have an official wording validated by EFSA, the plant has none. A seller who writes that it reduces stress, improves sleep or increases testosterone goes beyond the legal framework.

What can be said: published research has focused on perceived stress, sleep quality, certain hormonal parameters and physical performance. This work most often involves small numbers of participants and short durations, and a significant part is funded by extract manufacturers. None has led to regulatory recognition. We sell a plant and its extract, with its titration; not a result.

Frequently Asked Questions

What is ashwagandha?

It is the root of Withania somnifera, a shrub cultivated mainly in India, sold as powder or, more often, as a standardized extract. It is also found under the name Indian ginseng or ashwagandha KSM-66 depending on the extract used—the former is a commercial nickname, the plant has no botanical connection to ginseng. Its characteristic molecules are withanolides, the percentage of which must be indicated on the label. From a regulatory standpoint, it is a food supplement, not a medicine, and no health claims are authorized in Europe for this plant.

What is an adaptogenic plant?

The term comes from Soviet research in the 1940s and conventionally refers to a plant supposedly helping the body adapt to physical or psychological constraints. Important point: "adaptogen" has no regulatory definition in Europe and does not correspond to any authorized claim. It is a catalog word, not an official category: it groups ashwagandha, rhodiola, eleuthero, lion's mane or maca without this classification implying anything about their effects. When you read it on a box, treat it as a commercial argument and go read the ingredients.

What are the benefits of ashwagandha?

The honest answer is that no benefits can be advertised: no health claims are authorized in Europe for ashwagandha, neither for stress, nor for sleep, nor for testosterone. A seller who writes this is operating outside the legal framework. What can be said without error is what research has focused on: perceived stress, sleep quality, certain hormonal parameters, physical performance. This work often involves small numbers of participants, durations of 8 to 12 weeks, and a significant portion is funded by extract manufacturers; none has led to regulatory recognition. We sell a root and its titration, not a result.

Is ashwagandha dangerous?

It is not harmless, and that is the most useful answer we can give. The 2024 ANSES opinion lists eight nutrivigilance reports between 2009 and September 2023, including one case of acute hepatitis with probable causality and one case of kidney failure; the most common effects remain digestive and cutaneous. The risk is concentrated on identified situations, detailed above: pregnancy and breastfeeding, thyroid disorders, autoimmune diseases, liver or kidney damage, association with sedatives, children and adolescents. Outside of these cases, stick to the dose on the label, do not combine several products containing it, and stop at the slightest unusual reaction.

Why is ashwagandha said to be banned in France?

Because four real facts are confused here. The ban is Danish, not French. The absence of the plant from the French list of 2014 is not a ban, as mutual recognition with other Member States applies. The inclusion of the root in List B of the French Pharmacopoeia falls under the pharmaceutical framework, not that of food supplements. And the 2024 ANSES opinion warns without requesting market withdrawal. To date, ashwagandha is therefore legally sold in France as a food supplement—a status that may evolve, as plants are not subject to any European harmonization.

Which is the best ashwagandha?

The one whose label tells you what you're buying. Three lines are enough to decide, regardless of the brand: the plant part (root only, or root and leaf), the name of the extract if it's patented, and the quantity in milligrams accompanied by the percentage of withanolides. A product that announces "1,000 mg of ashwagandha" with nothing else could be a gram of raw powder with a low dosage. KSM-66, an extract from the root alone, titrated to a minimum of 5%, is the most documented and widespread; it is the one we reference. Be careful, however, not to compare two products solely on the percentage: a 10% titration obtained from root and leaf does not describe the same molecules.

KSM-66 or Sensoril?

Two different extracts, not two quality levels: follow the specific dosage for each rather than the displayed percentage.

Should you choose organic ashwagandha, in powder or extract form?

These are three distinct questions. Root powder and extract are not in the same category: powder is dried and ground root, with low and irregular dosages of withanolides, measured in grams; standardized extract advertises a verifiable titration for a few hundred milligrams. If the label does not specify which of the two you are buying, move on. As for organic, it regulates synthetic inputs, which makes sense for a storage organ in permanent contact with the soil, but it does not guarantee the absence of heavy metals: this depends on the terrain and batch analyses.

How to use ashwagandha?

In the form of standardized extract, the range used in trials is 300 to 600 mg per day for a KSM-66 titrated at 5%, in one or two doses; extracts with higher titration are dosed lower, follow the label. In simple root powder, we are talking about grams, with a much lower and variable content. Take it with a meal: this is what limits digestive discomfort, the most commonly reported side effect. Two rules that are more important than the time of day—never combine two products containing ashwagandha, and do not stack supplements acting on the nervous system.

When to take ashwagandha?

No solid data definitively distinguishes between morning and evening. The only useful recommendation concerns tolerance: taking it with a meal limits digestive discomfort, the most commonly reported side effect. The truly important point is elsewhere—do not stack products acting on the nervous system, including melatonin, GABA, or glycine, and do not combine two formulas containing ashwagandha. However, nothing prevents it from being combined with common micronutrients from our multivitamins, ZMA, and saffron sections.

How long does ashwagandha take to work?

The question assumes an effect that we are not allowed to announce, as no health claims are authorized in Europe for this plant. What we can provide is the order of magnitude of published protocols: most trials last 8 to 12 weeks, some six months, and data beyond one year is scarce. This is a tested duration, not a promise of results—and this limited long-term data is also the only solid argument in favor of cures with breaks.

Does ashwagandha make you gain weight?

The product itself provides almost no calories: a few hundred milligrams of extract weigh nothing in an energy balance. No claims, positive or negative, are authorized in Europe for this plant, and there is no evidence to suggest it causes weight gain or loss. However, an unexplained change in weight during intake should be reported to a doctor rather than attributed to the capsule—especially since effects on thyroid hormones have been observed in animal models, and the thyroid is precisely one of the vigilance points on this page.

Is ashwagandha suitable for women?

Regulations do not distinguish between sexes, and no health claims are authorized in Europe for this plant, no more for women than for men: anything you read elsewhere about specifically feminine effects is a commercial argument. Two concrete points, however. ANSES explicitly advises against consumption during pregnancy and breastfeeding, due to documented traditional abortifacient use and the absence of safety data. And effects on thyroid and sex hormones have been observed in animal models: under thyroid or hormonal treatment, medical advice is imperative before purchase.

Is it useful for bodybuilding?

It is not part of a practitioner's foundation, which is based on training, diet, and basic sports nutrition products. It is grouped with tribulus, fenugreek or lion's mane among so-called adaptogenic plants, a category without regulatory definition; our sports nutrition guide explains each family.

Is ashwagandha available in pharmacies?

Yes, as in specialized stores, organic stores and online: it is a dietary supplement, not a medication, and its distribution channel is free. The point of sale says nothing about the quality of the product, and the three lines to check remain the same everywhere: the part of the plant used, the name of the patented extract if applicable, the quantity in milligrams accompanied by the percentage of withanolides. The specific advantage of the pharmacy is elsewhere: if you are following a treatment, the pharmacist can check for interactions before you buy.

Where to buy ashwagandha?

On this page, with shipping throughout France and Europe, or in our store in Vendargues, about ten minutes from Montpellier: collection within 2 hours and orders placed before 2 pm shipped the same day. For this specific category, coming in person has a real advantage: we'll review the box together and check the three important lines before you pay. And if you are following a treatment, we will refer you to your doctor or pharmacist rather than selling you something.

What brands can be found in this department?

Our criteria: standardized, patented, and identifiable root extract, with titration indicated on the label. Nutriting offers KSM-66 from organic farming, titrated to 5% withanolides. IO.Genix offers the same extract in a daily format. TrainedByJP integrates it into its range for practitioners. Other extracts can be found in our curcumin and spirulina sections. What we do not reference: powders without titration, mixtures where ashwagandha appears behind ten other plants, and boxes with prohibited claims.

Advice at a store near Montpellier?

Our store in Vendargues, about ten minutes from Montpellier, allows you to examine a box and read what matters: part of the plant, name of the patented extract, milligrams, and percentage of withanolides. We also ship everywhere in France and Europe. We will tell you what a product contains and what regulations allow us to say about it; determining if ashwagandha is suitable for you is a matter for your doctor.

What the published protocols actually measured, the doses used, and what European regulations prohibit saying about them: everything is covered in our article on KSM-66 extract.

Sources: ANSES, opinion no. 2021-SA-0077 of April 19, 2024 on preparations of Withania somnifera (L.) Dunal in food supplements, and nutrivigilance; EFSA for the claims regime. The status described here is that in force at the date of writing.

To go further: what ANSES says about KSM-66 ashwagandha.