The 8 Best Ashwagandha Supplements To Support Stress Relief in 2024

Ashwagandha is used to help relieve stress, soothe sore muscles and improve muscle strength. Here is our guide to the top ashwagandha supplements on the market in 2024.

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Ashwagandha (Withania somnifera) is an herb that’s been used for thousands of years to manage stress, boost energy levels and enhance overall well-being. It’s recently soared in popularity as people search for natural ways to cope with an increasingly stressful world.

When taken as a supplement, ashwagandha could help your body adapt to stress and may benefit health in several other ways as well. "If you're dealing with stress or anxiety, ashwagandha can lend a hand," says registered dietitian and nutrition coach Barbara Kovalenko. "It's also known to boost your cognitive abilities, so it's worth considering if you're looking to improve your focus and memory."

However, with so many options available in stores and online, shopping for an ashwagandha supplement can be a confusing and stressful process, especially if you’re unsure of what you should be looking for.

To help you choose the best ashwagandha supplement, we have listed eight of the best ashwagandha supplements currently on the market and covered their potential benefits, side effects and safety.

Editor’s Note: This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Before starting any new supplement, weight loss or exercise regimen, talk with your doctor.

Our Picks for the Best Ashwagandha Supplements in 2024:

• Best Ashwagandha Supplement for Muscle Growth: Transparent Labs KSM-66 Ashwagandha
• Best Ashwagandha Gummies: XWerks Ashwa
• Best Ashwagandha Supplement for Stress: Cymbiotika Adrenal Super Tonic
• Best Ashwagandha Soluble Drink Supplement: MTE
• Best Ashwagandha Supplement for Anxiety: Thorne Stress Balance
• Best Health Provider-Trusted Ashwagandha: Garden of Life mykind Organics Ashwagandha
• Best Pre-Workout with Ashwagandha: Onnit Alpha BRAIN Pre-Workout
• Best Greens Powder with Ashwagandha: AG1

Best Ashwagandha for Muscle Growth: Transparent Labs KSM-66 Ashwagandha

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Key features and specs:

• Serving size: 1 capsule
• Ashwagandha per serving: 600 milligrams
• Servings per container: 60
• Form: Capsule
• Other key ingredients: N/A
• Certifications : N/A
• Price:  $19.99/ 60 servings; $0.33/serving 
• Best for: People looking to support muscle growth

Why I picked it:

Transparent Labs KSM-66 Ashwagandha supplement provides 600 milligrams of KSM-66, one of the most studied forms of ashwagandha extracts. KSM-66 is a root only, “full-spectrum” extract, which means it is extracted from 100 percent ashwagandha root compounds naturally found in the original herb. This makes KSM-66 the highest concentration root extract on the market today. 

Some research suggests that KSM-66 may help improve muscle growth and strength, but more well-designed studies are needed to confirm this potential benefit. 

We like that Transparent Labs also provides certificates of analysis (COA) for all of its products, which are conducted by third party laboratories. A certificate of analysis is a document that verifies that a supplement has undergone testing and meets specific quality standards. For more information on the brand’s testing process, you can read our in-depth overview of Transparent Labs.

Related Post: The Best Supplements for Muscle Growth

What we like:

• Certificate of analysis available
• Contains KSM-66, one of the most studied forms of ashwagandha extracts
• Affordable compared to others on the market

What to consider:

• Made in a facility that processes nuts, so may not be appropriate for those with severe nut allergies

Best Ashwagandha Gummies: XWerks Ashwa

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Key features and specs:

• Serving size: 2 gummies
• Ashwagandha per serving: 1,500 milligrams
• Servings per container: 30
• Form: Gummies
• Other key ingredients: N/A
• Certifications: N/A
• Price: $19/30 servings; $0.63/serving 
• Best for: People who want to try ashwagandha but don't want to swallow a pill

Why I picked it:

XWerks Ashwagandha strawberry-flavored gummies are a good choice for people who can’t tolerate swallowing capsules. Each serving provides 1,500 milligrams of ashwagandha root extract, which is more than double the amount that many other brands offer. According to the company, this formula can help increase muscle mass, improve sleep and accelerate muscle recovery.

Along with its medicinal properties, Ashwagandha has also been shown to reduce stress levels and anxiety. One Amazon reviewer says, "Unlike some others [ashwagandha supplements], I do actually feel it aids in stress and relaxation. The taste is better than others as well. They chew well and I didn't have issues with sticking. Since I ran out, I notice my sleep has gone back to not so great.” 

What we like:

• Good choice for those who can’t tolerate swallowing capsules or tablets
• High dose of ashwagandha
• Manufactured in the U.S.
• 30-day refund policy

What to consider:

• Not third-party tested
• Only 1,000 milligrams is considered safe, meaning the higher dosage compared to other brands carries an increased risk of side effects like drowsiness and gastrointestinal discomfort
• High in added sugar

Best Ashwagandha for Stress: Cymbiotika Adrenal Super Tonic

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Key features and specs:

• Serving size: 12 pumps daily
• Ashwagandha per serving: Not disclosed
• Servings per container: 30
• Form: Liquid
• Other key ingredients: Organic amla extract, holy basil extract, biodynamic organic lavender hydrosol, moringa extract
• Certifications: n/a
• Price: $58/30 servings; $1.93/serving
• Best for: Those looking to counter the effects of stress and calm the mind

Why I picked it:

Cymbiotika’s Adrenal Super Tonic is formulated with several herbs, including ashwagandha, amla, holy basil, lavender and moringa. Cymbiotika says this blend is designed to help manage stress, anxiety and depression, as well as promote overall wellness.

Since this supplement is made using a proprietary blend, the exact dose of ashwagandha per serving is unclear. However, studies show that consistently using ashwagandha supplements can significantly reduce stress levels in otherwise healthy individuals. Ashwagandha is not the only ingredient in this tonic that may promote stress relief. Scientific research suggests that holy basil, or tulsi, may help address stress and depression. It is often used in the holistic medical practice of Ayurveda to manage stress, prevent disease and improve general wellbeing. We think of lavender, another ingredient in this tonic, for its fragrant, calming smell, but health experts say the flower may help calm the nervous system to help reduce anxiety and depression.

Cymbiotika’s Adrenal Super Tonic is a liquid and can be mixed into water or a drink of your choice. Cymbiotika recommends taking 12 pumps daily each morning to fight stress or each evening to unwind.

What we like:

• Made with a combination of herbs that research suggests may help reduce stress and manage anxiety
• Gluten-free, soy-free, sugar-free and vegan
• Liquid product is a good alternative for those who can’t or don’t like to swallow pills

What to consider:

• More expensive at $1.93 per serving than other options on our list, which averages $1.53 per serving
• Ashwagandha is part of a proprietary blend, so it’s not clear exactly how much ashwagandha you’re getting per serving

Read our in-depth Cymbiotika Review to learn more about this supplement brand.

Best Ashwagandha Soluble Drink Supplement: MTE

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Key features and specs:

• Serving size: 1 packet
• Ashwagandha per serving: Undisclosed (part of a 418-milligram herbal blend)
• Servings per container: 30
• Form: Powder
• Other key ingredients: Spirulina, Affron, Siberian ginseng, holy basil, amaranth, maca, L-theanine, gaba, chicory root, TeaCrine, Dynamine, InnovaTea
• Certifications: None listed
• Price: $69.95
• Best for: People looking for an ashwagandha packet to take with them on the go

Why I picked it:

MTE is a nootropic powder that contains ashwagandha rather than a strict ashwagandha supplement. Nootropics are herbal and medical ingredients that can boost your focus, memory and mental alertness. Ashwagandha is included in most nootropic supplements, including MTE.

There are pros and cons to a blend like this. MTE won’t have the same concentration of ashwagandha as some of the other products on our list because it’s included in a blend. However, an obvious advantage of an herbal blend is the additional ingredients.

We’d prefer if MTE listed the exact amount of ashwagandha in the Mood, Focus, and Recovery Blend, but we do like the other ingredients in the blend. A review of the research about GABA, for example, found that supplementing with GABA daily may reduce stress and improve sleep.

Similarly, Affron (a patented form of saffron extract) improved anxiety and depression symptoms in youth after eight weeks of use. MTE has 28 milligrams of Affron, which is the same amount used in that study.

The bottom line is this: if you’re looking for a soluble drink powder that includes ashwagandha, then MTE is a great option. However, you may want to consider another option if you’re looking for a high dose of ashwagandha alone.

What we like:

• Includes ashwagandha, plus 12 additional nootropics to boost cognitive performance
• Reviewers say it dissolves really well into a glass of water
• Caffeine-free if you are looking for an alternative to your daily coffee

What to consider:

• Contains two proprietary blends that don’t list the exact amounts of all ingredients
• Many reviewers say they don’t love the taste

Best Ashwagandha Supplement for Anxiety: Thorne Stress Balance

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Key features and specs:

• Serving size: 2 capsules
• Ashwagandha per serving: 150 milligrams
• Servings per container: 60
• Form: Capsule
• Other key ingredients: N/A
• Certifications: N/A
• Price: $18.05/30 servings; $0.60/serving
• Best for: Those looking for an OTC anxiety remedy

Why I picked it:

Studies show that prolonged stress may lead to higher anxiety sensitivity, and for years ashwagandha has been a popular supplement to reduce stress as part of a holistic approach to physical and mental health. Thorne’s Stress Balance ashwagandha supplement asserts itself as one of the best brands of ashwagandha for stress relief by supporting healthy adrenal gland function, making it our top pick for anxiety relief.

Current research suggests that the ashwagandha root can help lower our cortisol levels, therefore reducing our body’s stress response. A recent study followed 60 people given a high concentration of ashwagandha root extract over an eight-week period, during which their levels of stress, anxiety and sleep levels were measured. The study found that those who received the supplements saw improvements in their sleep quality, and researchers concluded ashwagandha was beneficial in reducing the participants' stress and anxiety.

Reviewers on Amazon write that the ashwagandha capsules have been instrumental in lowering stress. A consistent user on Amazon named Cy said the pills promoted an “overall sense of calm,” noting the difference felt specifically when taking the supplement.

What we like:

• Contains KSM-66, one of the most studied forms of ashwagandha extracts
• Affordable compared to others on the market

What to consider:

• Not suitable for someone looking for a pure ashwagandha supplement, as Stress Balance contains extra ingredients

Best Health Provider-Trusted Ashwagandha Supplement: Garden of Life Ashwagandha

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Key features and specs:

• Serving size: 1 tablet
• Ashwagandha per serving: 600 milligrams
• Servings per container: 60
• Form: Tablet
• Other key ingredients: Organic fermented ginger root, probiotic blend
• Certifications: Certified organic, non-GMO verified
• Price: $19.59/60 servings; $0.33/serving
• Best for: People looking for an ashwagandha supplement + probiotic in one

Why I picked it:

The Garden of Life Organic Ashwagandha supplement is certified organic, non-GMO and includes probiotics to help balance your gut bacteria. We love that all of the ingredients come from sustainable farms that are free from toxic pesticides, herbicides and fungicides. Garden of Life has many products formulated by practicing doctors, which means the brand has a high reputation among health providers.

Garden of Life also goes the extra mile and has its ashwagandha formulas third-party tested to ensure the quality and safety of the organic ingredients used in the supplement.

Studies show that ashwagandha is most effective when taken in doses between 200-600 milligrams. Garden of Life’s supplement is on the top end of that range at 600 milligrams per dose, but it’s still within the recommended range.

The company claims you can expect to experience a handful of benefits from taking this supplement, including an energy boost, less overall fatigue, a healthy stress response and enhanced digestion from the probiotic blend.

What we like:

• Certified organic and non-GMO
• The fermented ginger root helps with digestion
• Third-party audited for quality

What to consider:

• The label is unclear how many CFUs of probiotics the supplement contains
• Some reviews say the capsules are large and difficult to swallow

Best Pre-Workout with Ashwagandha: Onnit Alpha BRAIN Pre-Workout

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Key features and specs:

• Serving size: 1 scoop
• Ashwagandha per serving: 225 milligrams NooGandha
• Servings per container: 20
• Form: Powder
• Other key ingredients: Caffeine, beta-alanine, AlphaSize, Dynamine, L-citrulline
• Certifications: None
• Price: $59.99 for 20 servings; $3 per serving
• Best for: People looking a mental and physical energy boost

Why I picked it:

Onnit Alpha BRAIN Pre-Workout is packed with common pre-workout ingredients that can boost your performance in the gym like beta-alanine, L-citrulline and caffeine—all of which have shown to increase blood flow to your muscles, help your body produce more power and fight off fatigue.

The formula also has 225 milligrams of NooGandha, which is a trademarked ashwagandha extract. A clinical trial showed that consuming 225 milligrams of NooGandha per day for one month resulted in improved cognitive function and a significant reduction in cortisol (the stress hormone).

Bottom line: if you want the positive stress and cognitive benefits of ashwagandha along with your pre-workout in one supplement, Onnit Alpha BRAIN is a great option to try. One factor to be aware of is that there is 200 milligrams of caffeine in the formula, which isn’t very high for pre-workouts, but could cause side effects if you have a low caffeine tolerance.

What we like:

• Uses patented NooGandha in the formula, which has been clinically studied at the 225 milligram dose
• Can improve your cognitive and physical performance during a workout
• No artificial sweeteners, preservatives or overdosed ingredients

What to consider:

• Expensive per serving

Best Greens Powder with Ashwagandha: AG1

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Key features and specs:

• Serving size: One scoop (12 grams)
• Ashwagandha per serving: Amount not listed
• Servings per container: 30
• Form: Powder
• Other key ingredients: Added vitamins and minerals, spirulina, green tea extract, pea protein isolate, astragalus, probiotics and more
• Certifications: NSF Certified for Sports
• Price: $79/30 servings; $2.63/serving
• Best for: People looking for a greens powder to augment their diet

Why I picked it:

AG1 is a popular greens powder that contains an array of vitamins and minerals, plus other beneficial ingredients like probiotics, digestive enzymes, adaptogens and plant extracts.

Ashwagandha is included as part of AG1’s Nutrient Dense Extracts, Herbs, & Antioxidant blend, which makes up 2,732 milligrams of the powder’s total 12-gram weight per serving. However, we don't love that AG1 doesn’t disclose the amount of each ingredient included in its proprietary blends, so you won’t know how much ashwagandha you’re actually consuming.

With 75 ingredients including vitamins, minerals and probiotics, AG1, also called AG1, is designed to set the foundation for a healthy body.

AG1 is NSF Certified for Sport, a certification program which verifies that products are free from the 280 substances banned by major athletic organizations.

Related Post: The Best Multivitamins for Adults to Take, According to a Certified Nutrition Coach

What we like:

• NSF Certified for Sport
• Contains an array of vitamins, minerals, probiotics and other beneficial compounds
• Comes in an easy-to-take powder that can be mixed into water, smoothies and other beverages

What to consider:

• Expensive
• Only available online
• Doesn’t disclose the amount of ashwagandha contained in the product

What Is Ashwagandha?

Ashwagandha is an herbal extract derived from parts of an evergreen shrub called Withania somnifera. It is also known as Indian Ginseng or Winter cherry.

A native of India and Southeast Asia, its roots have been used for thousands of years as a natural remedy in many parts of the world, including India, the Mediterranean, China and Africa.

The traditional Indian medicine system of Ayurveda has used Ashwagandha for centuries to induce sleep, promote longevity, increase energy and serve as a natural treatment for health conditions like diabetes. Because of its many uses and potential health benefits, it's considered a "multipurpose" herb.

In Ayurveda, ashwagandha is classified as a Rasayana herb, which is an herb that helps improve resilience to stress and increase whole body homeostasis or balance. Ashwagandha is considered an adaptogen, which is a substance that helps increase the body’s resistance to stress, protect against stress-related damage and promote normal functioning during stress.

Scientists have identified as many as 35 different chemical compounds in ashwagandha extract, including alkaloids, saponins and withanolides like withaferin A. These compounds are responsible for ashwagandha’s beneficial properties, including its adaptogenic activities.

Additionally, withaferin A has been shown to have significant anti-stress, anti-inflammatory and antioxidant properties. However, it’s important to note that ashwagandha’s health effects are likely due to its multiple chemical constituents working synergistically, not just one or two compounds working on their own.

Ashwagandha root is thought to have the most medicinal value, though other parts of the plant, like the leaves and seeds, have therapeutic properties as well.

Traditionally, ashwagandha powder was combined with ingredients like ghee and honey and consumed as a tonic. Today, ashwagandha supplements are available in several forms, including liquids, gummies and capsules.

Benefits of Taking an Ashwagandha Supplement

“If you aim to improve your overall health and well-being, ashwagandha could be a great addition to your routine,” says RD and nutrition consultant Barbara Kovalenko. “It's got a bunch of tremendous benefits that you might find helpful.”

Through decades of research, scientists have discovered that ashwagandha could be an effective natural treatment for reducing stress, improving sleep, enhancing cognitive function, boosting athletic performance and more.

Related Post: Benefits of Ashwagandha

Stress and anxiety reduction

One of the most evidence-based and well-known benefits of ashwagandha for women and men is its ability to improve the body’s resilience to stress. It’s also been shown to be effective for reducing anxiety symptoms.

“Ashwagandha is known for its adaptogenic properties, meaning it helps the body cope with stress,” Kovalenko says. “It may reduce cortisol levels, a stress hormone, and promote a sense of calmness and relaxation.”

A 2021 review found that supplementation with extracts made from ashwagandha root and/or leaf in doses ranging from 240-1,000 milligrams per day for eight to 12 weeks was effective for reducing stress in adults.

It’s thought that ashwagandha decreases stress by reducing hypothalamic-pituitary-adrenal (HPA) axis activity. The HPA axis is a system that regulates your response to stress. Ashwagandha also modulates stress hormones, including cortisol, which can help manage stress and anxiety.

This stress reduction can also have secondary positive effects. "People who are stressed, who have high cortisol levels, tend to overeat because cortisol is an appetite stimulant," says Charlie Seltzer, MD, CSCS, a specialist in obesity medicine. "So a supplement like ashwagandha, which can lower cortisol and relax you, can make you less likely to overeat."

Improving sleep

“Ashwagandha has been reported to improve sleep quality and promote better sleep,” Kovalenko says. “If you struggle with insomnia, restless sleep, or have difficulty falling asleep, ashwagandha may be worth considering to support healthy sleep patterns.”

A 2021 review of five studies found that ashwagandha extract had a small but significant positive effect on sleep quality. The researchers noted that ashwagandha seemed to be most effective when used in those with insomnia and when taken in doses of 600 milligrams or higher for at least eight weeks.

Not only can ashwagandha benefit sleep quality, but it’s also been shown to improve mental alertness after waking, meaning you may feel more rested and less groggy.

Enhancing memory and focus

Ashwagandha has been used since ancient times as a natural way to support mental clarity and improve memory.

Compounds found in ashwagandha, including withaferin A, have antioxidant and anti-inflammatory effects in the brain, which could benefit cognitive health.

Recent research suggests that taking ashwagandha supplements may help boost attention, focus, memory and information processing.

Blood sugar regulation

It’s important for everyone to maintain healthy blood sugar levels, especially people with diabetes. In addition to following a nutritious diet and getting plenty of physical activity, taking certain dietary supplements may help promote optimal blood sugar management.

Some studies suggest that supplementing with ashwagandha could help reduce blood sugar levels in people with diabetes.

A 2020 review that included 24 studies found that ashwagandha supplements were effective for reducing fasting blood sugar, insulin, and hemoglobin A1c (HbA1c)—a long-term marker of blood sugar control—in people with diabetes.

Ashwagandha is thought to benefit people with diabetes by decreasing blood sugar and inflammation and improving the body’s sensitivity to insulin, a hormone that shuttles blood sugar into cells.

Boosting athletic performance and strength

According to research findings, “Ashwagandha is believed to have ergogenic properties, which may enhance physical performance and improve muscle strength,” Kovalenko says.

A 2021 review that included 21 studies found that ashwagandha supplements were more effective for improving strength, cardiovascular fitness and exercise recovery in healthy men and women compared to placebo treatments.

Though the exact mechanism behind ashwagandha’s ability to enhance athletic performance isn’t fully understood, it’s thought that ashwagandha’s powerful antioxidant properties may play a role.

What To Look For in an Ashwagandha Supplement

If you’re interested in trying ashwagandha, it’s important to purchase a high-quality supplement from a trusted brand. Also, consider the dosage and type of supplement that will best fit your needs. When shopping for an ashwagandha supplement, there’s a few things to keep in mind.

Supplement type

There are many types of ashwagandha supplements to choose from, including liquids, capsules, gummies, and even powders. If you don’t like to or can’t swallow pills, a gummy or liquid product may be the best choice.

Keep in mind that most gummy supplements are sweetened with added sugar, and some can contain quite a bit. When picking out a gummy supplement, it’s best to choose one that contains less than two grams of added sugar per gummy. To make it easier to spot high-sugar supplements, keep in mind that four grams of sugar equates to one teaspoon.

Standardized withanolide content

“Ashwagandha supplements should contain standardized withanolide content, as these compounds are believed responsible for their beneficial effects,” Kovalenko says. “Look for products that provide information on the percentage of withanolides, typically ranging from 2.5% to 10%. Higher percentages indicate higher potency.”

Company reputation and third-party testing

When you’re shopping for ashwagandha supplements, it’s important to choose trusted brands that produce safe and effective supplements. Avoid purchasing supplements from companies that claim their supplement can cure or prevent any medical condition.

Whenever possible, it’s best to buy supplements that are third-party tested. Third-party tested supplements have been evaluated by a third-party (not the supplement company itself) for quality. “This ensures the accuracy of label claims and confirms that the supplement is free from contaminants, such as heavy metals, pesticides and microbial pathogens. Third-party testing provides an extra layer of quality assurance,” Kovalenko says. Examples of third-party certifications include NSF Certified for Sport and USP Verified.

Certified organic

There’s a chance that certain supplements, including herbal supplements, contain pesticide residue leftover from the growing process.

Choosing an organic ashwagandha supplement could help reduce your risk of pesticide exposure as certified organic supplements must meet organic regulation requirements and are tested for prohibited substances, including certain synthetic pesticides.

Type of formula or extract

Some ashwagandha supplements contain just root extract while others contain a combination of root and leaf extract. “It's important to note that these are proprietary formulations with specific extraction methods and standardized profiles,” Kovalenko says. “Each extract may offer unique benefits and have different recommended use cases.” Here are some of the most common types of extracts found in ashwagandha supplements.

• KSM-66: KSM-66 is one of the most studied forms of ashwagandha extracts. KSM-66 contains only ashwagandha root extract and is free of leaf extracts. “It’s standardized to contain a minimum of five percent withanolides,” Kovalenko says. It’s thought that ashwagandha root is the main medicinal component of the plant, though other parts of the plant, such as the seeds and leaves, may offer some health benefits, too.
• Shoden: “Shoden is another proprietary ashwagandha extract standardized to a high concentration of glycowithanolides, precisely 35 percent,” Kovalenko says. Shoden is an ashwagandha product that contains extract from both the root and leaves of the plant. Shoden has been studied for its potential to improve sleep and relieve stress.
• Sensoril: Like Shoden, Sensoril contains ashwagandha root and leaf extract. “Sensoril is a patented ashwagandha extract standardized to contain a specific profile of withanolides, oligosaccharides and glycosides,” Kovalenko says. Some studies suggest that this formulation may help improve strength and cognitive performance.

Although these ashwagandha extracts may offer health benefits, keep in mind that many of the studies investigating these supplements were funded by the supplement companies that created them, which could have influenced the study results.

Are Ashwagandha Supplements Safe?

In general, ashwagandha root extract supplements are considered safe and have been shown to have low toxicity, even at high doses.

A 2020 review of 69 studies, including 30 human studies, reported that there were no serious side effects related to ashwagandha supplementation.

However, the researchers noted that ashwagandha did cause mild side effects. The most common side effects reported in the included studies were:

• Diarrhea
• Stomach pain
• Sleepiness

Giddiness, dizziness, dry mouth, nasal congestion, nausea, cough, decreased appetite, constipation, hyperactivity, nighttime cramps, blurred vision, skin rash and weight gain were reported as l​​ess common side effects.

Ashwagandha may also interact with certain medications, including:

• Antidepressants
• Anticonvulsants
• Anxiety medications
• Drugs that

For this reason, it’s important to speak with your doctor about supplementing with ashwagandha if you’re currently taking one or more medications.

There are certain populations who should not take ashwagandha. Pregnant people, for one, should not supplement with ashwagandha as it could cause pregnancy loss when taken in high doses.

People with hormone-sensitive prostate cancer should avoid ashwagandha as it may increase testosterone levels.

Finally, ashwagandha has been shown to stimulate the thyroid, so people with thyroid conditions should speak with their healthcare provider before taking it to ensure safety.

Our Methodology: How We Chose the Best Ashwagandha Supplements

To find the best ashwagandha supplements, we evaluated supplements from commonly available brands on how well they would work for different needs, with input from our experts. We considered a variety of factors, including:

• Brand quality. We prioritized brands that use high-quality ingredients, and perform third-party testing to ensure purity. 
• Additional key ingredients. We included supplements with a variety of other ingredients, which can help augment or complement ashwagandha's effects. 
• Form. We chose a variety of forms, so people who may prefer one over another can find the best option for them. 
• Third-party quality verifications. Since supplements are not regulated by the FDA, we prioritized brands that did third-part testing to ensure quality. 
• Price and value. We chose brands that provided a reasonable cost per dose—most are well under $1 per serving, but we included a few higher-end brands that offered significant other benefits as well. 

Learn more about our product review process.

Ashwagandha FAQs

Which brand is best for ashwagandha?

There are a number of high-quality ashwagandha supplements available for purchase online and in stores. While no brand is best, look for ashwagandha supplements that have been third-party tested for quality.

Does the brand of ashwagandha matter?

Simply put, yes. It’s important to purchase high-quality ashwagandha supplements from trusted sources. Choosing third-party tested supplements ensures that the product was tested for quality and purity and is free from potentially harmful contaminants.

Does ashwagandha work immediately?

Although some studies have shown that acute (short-term) administration of ashwagandha may be effective for improving cognitive performance, you may have to take ashwagandha for several weeks before you notice any benefits depending on what you’re hoping to achieve.

For example, if you’re using ashwagandha to improve sleep, it may take up to 10 weeks to feel the full effects.

What happens if you take ashwagandha daily?

Ahwagandha root extract is usually taken daily, sometimes in divided doses. In general, taking ashwagandha supplements daily is considered safe. Ashwagandha has been shown to have low toxicity, even at high doses.

Is 1,000 milligrams of ashwagandha too much?

No. Studies show that high-doses of ashwagandha—over 1,000 milligrams—are generally safe. However, this doesn't mean “the higher, the better” when it comes to supplementing with ashwagandha. It’s important to always follow dosing directions on supplement labels and avoid taking multiple doses of a supplement unless it’s cleared by a trusted healthcare provider.

Is it better to take ashwagandha pills or powder?

This depends on personal preference. If you don’t like or can’t tolerate pills, then a powder might be better for you. Unlike pills, powders can be mixed into smoothies and other foods to make it easier to tolerate. Pills are more convenient and can be taken on-the-go.

What does ashwagandha make you feel like?

It depends. Ashwagandha may help you feel calmer, but it can also be used to improve energy levels. Ahwagandha benefits have been shown to include everything from supporting restful sleep to enhancing athletic performance, so it might make you feel differently depending on how much you take and the time of day you take it.

What does the ratio on an ashwagandha label mean?

The numbers associated with the ashwagandha root extract, such as "ashwagandha root 30:1," represent the concentration or potency of the formulation, Kovalenko says. “The ratio provided, in this case, 30:1, signifies the amount of raw ashwagandha root used to produce one unit of the final extract. In a 30:1 extract, 30 units of raw ashwagandha root are concentrated down to one unit of the extract,” Kovalenko says. This concentration results in a more potent and condensed form of the herb. Generally, higher ratios indicate a more concentrated extract.

Final Thoughts

Ashwagandha is an herb that’s been used since ancient times to support overall health and treat certain medical conditions. Research findings suggest that taking ashwagandha supplements may be helpful for reducing stress and anxiety, improving sleep, supporting healthy blood sugar regulation, enhancing memory and more.

If you’re interested in taking an ashwagandha supplement, it’s important to speak with your healthcare provider first. They can help you determine whether or not supplementing with ashwagandha is appropriate and safe depending on factors including your overall health and medical history.

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