The 10 Best Ashwagandha Supplements of 2024

Nov 01, 2024

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Find the best ashwagandha supplement for your needs, from stress and anxiety to better sleep.

In This Article

Health / David Hattan

Ashwagandha is an herb and popular herbal supplement that may help reduce stress, promote relaxation, and improve sleep. “I think of ashwagandha for people who feel both tired and wired at the same time—stressed and fatigued all day but have trouble winding down at night," says Robin Foroutan, MS, RD, an integrative and functional dietitian who often recommends ashwagandha to her patients. Ashwagandha supplements come in several forms, including tablets, gummies, powders, and liquid extracts.

Foroutan suggests looking for supplements that use the root extract. Although the entire plant can be used, the root is most effective. She also emphasizes the importance of choosing a supplement with adjustable doses and quality ingredients. Because plant roots can absorb heavy metals from the soil, we prioritized third-party tested products. We also spoke with each company on our list to confirm they thoroughly tested their ashwagandha products for heavy metals.

Ashwagandha has been used for thousands of years in the traditional Indian medicine system known as Ayurveda. It is considered an adaptogen, a root, herb, or other plant substance that may help manage your body's response to stress.

The entire ashwagandha plant has many active compounds (root, stem, leaves, seeds, flowers), but a component called withanolides is the most commonly studied. While the majority of the products don’t report the percentage of withanolides, we prioritized brands that tested for and reported the amounts of withanolides when possible. Traditionally, the entire plant has been used for various treatments, but most supplements use an extract or powder made from the root.

A recent review of studies found that Ashwagandha can reduce anxiety, lower stress and cortisol levels, and improve sleep compared to a placebo. The most effective dose appears to be 500 to 600 mg daily, offering more benefits than lower doses.

Other studies support these findings, showing that people felt calmer and had more energy after taking ashwagandha. Some smaller studies even suggest it may provide cognitive benefits. Overall, it’s generally well tolerated, with only mild digestive issues in some people.

Ashwagandha is available in so many easy-to-take forms. Our Best Overall, Gaia Herbs, is convenient for on-the-go because it comes in capsule form, and our Best Budget, Emergen-C Vitamin C Ashwagandha Drink Mix, comes in individual packets. Also, our Best Liquid from Mary Ruth’s or our Best Powder by Moon Juice makes it easy to throw into a smoothie or oatmeal.

—Amy Fischer, MS, RD, CDN, senior nutrition editor for Health.com

Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. They also may interact with other supplements or medications you are taking. Our team of medical experts reviews supplements according to our rigorous dietary supplement methodology. We also had a registered dietitian review this page for its scientific accuracy. Please always speak with a healthcare provider to discuss any supplements you plan on taking.

Gaia Herbs Ashwagandha Root capsules contain only Ashwagandha root and Foroutan notes that Gaia is one of the companies she trusts because of their strong standards for quality and purity.

Because the dosage is two capsules, it’s easy to adjust the dose to your personal needs. These capsules do not contain additional adaptogens or vitamins—each two-capsule dose provides 350 mg of ashwagandha root extract. Gaia puts its products through rigorous internal purity testing that is set up specifically for herbs, including heavy metal testing. It is very transparent about these test results and shares them with consumers.

The company is transparent about its internal purity testing. It has a tool, Meet Your Herb, where you can enter your product's ID # to discover its origin and obtain more information on quality.

Product Details:

Emergen-C Vitamin C Ashwagandha Drink Mix is an easy and budget-friendly way to get ashwagandha. Add a packet to water to create a lightly sweetened berry drink that provides a relatively lower dose of ashwagandha (250 mg). Each box comes with 18 individual packets (servings), making them easy to use and travel-friendly. So, if you’re new to ashwagandha and want to see if it’s right for you, this product offers a more affordable way to do so.

In addition to the KSM-66 ashwagandha root extract, this powder provides an assortment of vitamins and minerals, including B vitamins, vitamin C, and other nutrients like magnesium and zinc. The powder also undergoes one of the most stringent third-party testing—NSF certification—to ensure it’s free of heavy metals and other contaminants.

If you’re already taking a multivitamin, the addition of this supplement might provide more of certain vitamins and minerals than you actually need, especially if you drink more than one dose per day. This powder is sweetened with both sugar and stevia extract and flavored with a berry flavoring, giving it a sweet flavor that may make it less versatile (as it is primarily best mixed with just plain water). And keep in mind there is six grams of sugar in each serving.

Product Details:

Mary Ruth’s Organic Ashwagandha Root Liquid Extract provides a potent dose of 590 milligrams of ashwagandha in a convenient liquid form for people who have trouble with or don’t like swallowing capsules or chewing gummies. You can simply add a few drops into water or any other liquid.

Many liquid herbal extracts use alcohol to extract the herbal compounds, which some may choose or need to avoid. Mary Ruth uses glycerin and water to make their ashwagandha extract, making it a useful option for people who avoid alcohol but still want a liquid form of the herb. Because it doesn’t contain alcohol, which can irritate the mouth and throat if taken directly, Mary Ruth’s ashwagandha can be taken directly into the mouth without any water necessary.

Only two other ingredients are included in the ingredient list: glycerin and water. The liquid form makes it convenient for easily adjustable dosing. Each batch of this ashwagandha undergoes third-party testing to check for contaminants, including heavy metals.

Gycerin is a sugar alcohol and may cause gastrointestinal side effects in some people when taken in larger doses. This may especially affect people with irritable bowel syndrome (IBS). Extracts made using glycerin have a slightly shorter shelf life than those made using alcohol.

Product Details:

HUM Ashwagandha Calm Gummies combine two ingredients that might be helpful during times of increased stress—ashwagandha and L-theanine. L-theanine is an amino acid naturally found in tea and can promote relaxation. It’s one of the components that can make people experience fewer “caffeine jitters” from tea versus something like coffee. Therefore, the combination of these two ingredients may offer a unique advantage in stress relief.

The gummies are made with pectin, making them a good choice if you’re vegan or don’t eat gelatin. They don’t contain high-intensity sweeteners, which can be a plus if you don’t like the flavor or aftertaste of things like stevia or monk fruit. Additionally, they are third-party tested for purity and potency and are Clean Label Project Certified.

The amount of ashwagandha in these gummies is on the lower end, with 125 mg of ashwagandha extract per serving. If you want to take more than one dose per day, take note that a two-gummy serving contains three grams of added sugar.

Product Details:

Moon Juice Ashwagandha Powder is concentrated at a 15:1 ratio, meaning that one gram of the concentrated root powder has the potency of 15 grams of the raw root. Because it’s a concentrated powder, a single dose of just ¼ teaspoon contains 600 milligrams of ashwagandha. We like that this powdered supplement can be mixed into water, blended into a smoothie or yogurt, or even stirred into oatmeal. Additionally, it’s easy to adjust the dose by increasing or decreasing the amount of powder.

We also like that this product is third-party tested and contains just one ingredient: organic ashwagandha powder concentrate. This specific type is KSM-66 ashwagandha, a branded concentrate that guarantees a consistent, high concentration of the herb with at least five percent of the active withanolides.

Ashwagandha powder has a nutty, molasses-like flavor, which some may enjoy. However, for people who do not like the flavor or do not like adding powders to food or drinks, this form may not be convenient.

Product Details:

Herb Pharm is one of the brands that Foroutan trusts for her patients, including Herb Pharm Ashwagandha. This extract is made using cane alcohol, which has been shown in some research to extract a wider range of active components from ashwagandha. In addition, the alcohol helps to preserve the herbal extract and provide a long shelf life.

Herb Pharm grows all of its ashwagandha on its own regenerative farms in Oregon. Additionally, it processes and makes its herbal products in a facility nearby. This means it has full control over its growing standards and tests for heavy metals and microbial contamination.

Because this is an alcohol-containing extract, it must be mixed with a liquid before taking and isn’t suitable for anyone who doesn’t drink alcohol.

Product Details:

Organic India Ashwagandha capsules use only a single ingredient–organic ashwagandha powder. The capsule is made from vegetarian material, making it suitable for vegans or those who do not eat gelatin.

Because their capsules use powdered ashwagandha root and not an extract, you get all of the active compounds found in the root. If you like to split up your ashwagandha dosage into a morning and evening dosage, which Foroutan often recommends, these capsules make that very easy.

This dosage is at the lower end of root powder dosages used in research and allows space for you to start at a lower level.

Product Details:

If you are looking for a higher dose ashwagandha supplement, Nature’s Way Ashwagandha capsules deliver a more potent dose and are tested and approved through ConsumerLab's voluntary certification program in the 2024 Ashwagandha Supplements Review. The 500mg dose makes reaching the upper end of the doses used in studies easier without having to take many capsules. You can take one to three capsules daily, depending on your needs.

Each capsule contains 17.5mg of withanolides (3.5%). They are also gluten-free, vegan, and non-GMO.

The capsules are rather large, so if you have trouble swallowing pills, they may not be the best option.

Product Details:

Ritual Stress Relief combines ashwagandha, l-theanine, and saffron to help reduce stress and cortisol levels and promote calmness and a positive mood. These capsules have both quick and slow-release technology to provide the benefits of these ingredients over eight hours, which is why taking them in the morning is recommended.

Each one-capsule serving contains 80mg of ashwagandha (root/leaf extract), 200mg of l-theanine, and 28mg of saffron. L-theanine is an amino acid found in plants (including green tea) that has been shown to reduce stress and anxiety. Some studies show it may also help improve cognitive function and protect brain cells from age-related damage. Saffron contains antioxidants that help to reduce oxidative stress and inflammation, and it may help improve sleep and reduce symptoms of anxiety and depression.

We like that Ritual practices transparent sourcing, listing sourcing information for all active ingredients. They also have rigorous internal and third-party testing for purity and potency, including heavy metal testing. It's also Clean Label Project Certified.

This is one of the more expensive supplements on our list, at $54 for 30 servings. Compared to other supplement options, it contains a lower dose of ashwagandha. Also, l-theanine can interact with certain medications used to treat high blood pressure and stimulants to treat ADHD, so be sure to check with your healthcare provider.

Product Details:

We love the combination of magnesium and ashwagandha for sleep in this New Chapter supplement. It contains 325mg (77% Daily Value) of magnesium, an important mineral that can improve symptoms of anxiety and depression, reduce stress, and improve sleep. It contains magnesium sourced from seawater and magnesium bisglycinate, a well-tolerated and well-absorbed form of magnesium. Each 1-tablet serving contains 25 mg of organic ashwagandha (root and leaf extract).

We also like that New Chapter practices internal and third-party testing for both purity and potency and is NSF and GMP-compliant. This supplement is also NSF Certified gluten-free and vegan-friendly.

Magnesium supplements can interact with certain medications, including antibiotics, so be sure to check with your healthcare provider if you are on any medications. It's also a lower-dose ashwagandha supplement compared to other options on our list.

Product Details:

Just like other herb supplements, ashwagandha is not right for everyone. While studies have found that it’s generally safe for otherwise healthy people, it is contraindicated for certain medications and conditions. Additionally, Foroutan points out that your need for ashwagandha can change and evolve, so it’s important to work with a healthcare professional well-versed in using herbs so they can help make sure you’re taking the right one in the right amount for the right length of time.

Studies suggest ashwagandha supplementation might help in the following ways.

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent third-party certifiers: USP, NSF, or ConsumerLab.com.

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend and gives more details on what we specifically look for in supplements.

We spoke to the following experts who are well-versed in adaptogens and sometimes use them in their own practice.

Ashwagandha supplements are most commonly powder or liquid extracts made from the root of the plant. The number of active compounds in ashwagandha, withanolides, can vary depending on the form: liquid extracts have more concentrated withanolides than powder. The United States Pharmacopeia (USP) requires 0.3% withanolides for root powders and 1.5% for extracts. Both powders and extracts are used and found to be effective in research, but the amount needed to reach the desired dosage is typically larger for powders since the active compounds are less concentrated.

Additionally, since most ashwagandha supplements are made primarily from the plant's root, it’s important that companies offer reliable testing for heavy metals in the finished product.

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Like other supplements, ashwagandha can interact with a variety of medications and can impact blood pressure, blood sugar, thyroid, and liver function. Ashwagandha might interact with some drugs, including certain diabetes and high blood pressure medications, immunosuppressants, sedatives, anti-seizure medications (anticonvulsants), and thyroid hormone medications. Therefore, if you have any health conditions or take medication, always consult a healthcare professional before taking an ashwagandha supplement.

If you’re pregnant, you will want to avoid taking ashwagandha, as some research indicates higher doses increase the risk of miscarriage. If you are breastfeeding, consult a healthcare professional before taking it, as the effects of breastfeeding are not known.

Ashwagandha is in the nightshade family of plants, so people with allergies or sensitivities to nightshades may need to avoid ashwagandha.

There is no standardized recommendation for ashwagandha dosage. Dr. Kreps advises her patients to start with a smaller dose to see how they respond and then increase the dose if needed. Additionally, the concentration of the active compounds in ashwagandha preparations, withanolides, can vary. Doses for powders tend to be higher than those for extracts since the percentage of withanolides is higher in extracts.

General dosing from studies looking at stress and anxiety typically uses 225-700mg extract each day, with the doses providing five to 15mg withanolides. Studies looking at ashwagandha for sleep use between 120mg-600mg extract daily, with doses providing six to 15mg of withanolides. Strength and fitness studies have used 120mg to over 600mg of extract daily.

As with all supplements, you do not want to take more ashwagandha than you need for your specific purposes. The exact amount that defines “too much” is not totally clear and likely varies. Even within studies, there isn’t a standardized extraction amount or percent of active ingredients, so dosages vary. In general, studies use somewhere between 120mg and 600mg of extract, though some do go up as high as 1,000mg.

People may feel a difference in as short a time as a week or two, but adaptogens work best over time, according to Foroutan. Since the effects of ashwagandha are felt from acting on stress hormones, neurotransmitters, and the immune system, most of the actions of ashwagandha need time to take effect. Studies range from 12 days (higher doses) to eight weeks (lower doses) before noticing significant effects.

There is no universal best time to take ashwagandha. For people who experience mild drowsiness from ashwagandha, taking it before bed may be ideal. Some studies use two doses, taken in the morning and evening, and some use a single dose. Foroutan usually has patients take it in the morning and at night. But, she notes that if someone's only struggling with daytime fatigue or sleep but not both, she might suggest they take it once a day.

Ashwagandha is typically well tolerated in research studies with short-term (three months or less) usage. However, there isn’t enough data to provide insight into the side effects of longer-term use. The most commonly noted potential side effects include drowsiness, stomach upset, nausea, and diarrhea. In some rare cases, liver damage can occur with high dosages.

Willow Jarosh, MS, RD, CIEC is an NYC-based dietitian specializing in helping clients improve and strengthen their relationships with their bodies and food, as well as supporting medical nutrition therapy. Willow helps clients navigate supplements and is well-versed in researching supplements, not just from a claims standpoint but also with regard to safety and efficacy for individuals. She spent hours researching ashwagandha and sifting through the best products to recommend.

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