The Best Ashwagandha Supplements of 2023: A Dietitian Weighs In

ashwagandha

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Whether it's a traffic jam, a problematic relationship, a shocking diagnosis, or a demanding boss, stress is something that no one can escape no matter how large or small the trigger is. Long-term stress can result in anxiety, affecting 6.8 million Americans, many of whom may manage it with medication.(1) However, a desire for better health without harmful side effects has caused 80% of people to turn to herbal medicines as a part of their primary care worldwide.(2)

That brings us to the best ashwagandha supplements—ashwagandha is a traditional Ayurvedic herb used medicinally in India to help with cognition and preserve youthfulness. A growing body of studies supports the herb's mood-enhancing benefits to help reduce cortisol (stress hormone) levels, as well as anxiety and depression.(3) And for athletes, the adaptogenic herb may enhance cardiorespiratory performance, according to a 2012 study.(4)

While further research needs to be done to confirm these potential benefits, if you tend to suffer nervousness, anxiety, or feel under pressure, an ashwagandha supplement may be right for you. We researched the best ashwagandha supplements and compiled a list of our favorites based on factors like price, dosage, certifications, and ingredients.

The Best Ashwagandha Supplements - Our Top Picks

Why Trust Us?

The health and safety of ACTIVE’s readers is of the utmost importance to us. To ensure your well-being when consuming dietary supplements, the ACTIVE.com editorial team prioritizes products that are independently tested by a third party. We’ve consulted with a team of nutritionists and dieticians to ensure the products we feature are of the highest standard. This helps us create the most accurate, authentic review content for our readers.

Disclaimer: Exercise caution when taking supplements. Always make sure to consult with your doctor before trying a new supplement or pill.

Best Overall Ashwagandha - Transparent Labs KSM-66 Ashwagandha

Transparent Labs KSM-66 Ashwagandha

SPECS

  • Type: Capsule
  • Key ingredients: 600mg KSM-66 Ashwagandha Extract
  • Dosage: 1 capsule
  • Certifications: National Sanitation Foundation (NSF)-Certified

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You can find ashwagandha as an ingredient in plenty of stress-control supplement products, but often in less-than-optimal dosages, or alongside other ingredients that you may or may not be interested in taking. But if you’re trying to see if ashwagandha is a fit for you and your lifestyle, it makes sense to treat it as an experiment with as few of these extra variables as possible. That’s where a simple, high-quality ashwagandha supplement like this one from Transparent Labs can be just what you’re looking for.

This is a simple, straightforward single-ingredient ashwagandha capsule in a research-backed dose, using the preeminent patented, organic version on the market, KSM-66. No extra pills to swallow, no other ingredients to worry about. It’s just what it says it is.

What We Like

  • Patented version of ashwagandha, KSM-66
  • Research-backed dosage for stress-control
  • Reasonable price-per-dose, especially for a patented ingredient

What We Don't Like

  • While the once-daily dosage aligns with recommendations for stress control, it doesn’t work for blood sugar-management recommendations of 2-3 smaller doses per day

BUY: Transparent Labs KSM-66 Ashwagandha


Best Gummy Ashwagandha Supplement - XWerks Ashwa

Xwerks Ashwa Gummies

SPECS

  • Type: Softgels
  • Key ingredients: Ashwagandha extract, Gamma-aminobutyric acid (GABA, L-theanine, and Lemon balm extract
  • Dosage: 2 softgels
  • Certifications: National Sanitation Foundation (NSF)-Certified

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Leave stress behind with XWerks Ashwa. We like that it comes in the form of soft gels which are easier to swallow. Plus, it may help increase testosterone, improve physical performance, and promote better sleep—benefits that are backed by research and a range of different studies, like a double-blind, placebo-controlled study that found decreased stress levels in participants who took ashwagandha regularly.(5)

XWerks Ashwa is also affordable, at just $19.00 for a 1-month supply. However, we do want to note that this supplement isn’t the best choice for those following a low-sugar diet. Each serving size (two soft gels) contains 6 grams of sugar.

What We Like

  • Great value for cost per serving
  • Gluten-free, non-GMO and vegan
  • Reviewers say it helps with sleep
  • Comes in the form of soft gel capsules that go down easier than pills

What We Don't Like

  • Contains 6g of sugar, including added sugars

BUY: Xwerks Ashwa


Best Greens Powder with Ashwagandha - Athletic Greens AG1

Athletic Greens AG1

SPECS

  • Type: Powder
  • Key ingredients: Vitamins, greens, nutrient blends
  • Dosage: 1 scoop
  • Certifications: NSF-Certified for Sport

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The popular greens supplement AG1 by Athletic Greens contains such a wealth of ingredients, it’s forgivable if you overlook a few of them on the epic nutrition facts label. But scroll past the vitamins and minerals and into the "Nutrient-Dense Extracts, Herbs, and Antioxidants" and sure enough, you’ll see that the greens contain a 5:1 extract of ashwagandha.

Is this the exact amount that you want to take? It’s hard to say since that part of the AG1 blend doesn’t itemize individual ingredients. So, if you’re really set on experiencing the benefits of ashwagandha specifically, supplementing with another dedicated source might be a good idea. But if you’re looking for a nutritional gap-filler that also includes these popular stress control ingredients, AG1 fits the bill.

What We Like

  • Doubles as a multivitamin and multi-mineral
  • Lots of third-party testing and certified Safe for Sport
  • Vegetarian and vegan-friendly

What We Don't Like

  • Plenty of the nutritional label resides in proprietary "complexes" without specific dosages listed
  • Price per serving gets high, especially if you also want to take any dedicated single ingredients on the side

BUY: Athletic Greens AG1


Best Budget Ashwagandha Supplement - Life Extension Optimized Ashwagandha

Life Extension Optimized Ashwagandha

SPECS

  • Type: Capsules
  • Key ingredients: Ashwagandha extract
  • Dosage: 1 capsule, twice daily
  • Certifications: Non-GMO certified

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While some ashwagandha supplements are certainly pricey, there are still budget-friendly options out there for those who don’t want to break the bank. Life Extension’s Optimized Ashwagandha is an affordable, USA-made supplement sourced from Sensoril ashwagandha, which contains active compounds from the root and leaf for a more powerful effect. We like that the company does clinical research to formulate its products using only high-quality, rigorously tested ingredients.

Enhancing mental energy and focus is the main aim of this supplement, and a slew of positive reviews shows people agree that it's effective. Note that this product works best taken on an empty stomach. For low cost, the product offers high-quality ingredients that are gluten-free and non-GMP, plus third-party lab-tested.

What We Like

  • Science-backed high-quality ingredients
  • Great value for cost per serving
  • Gluten-free and Non-GMO certified
  • Third-party lab testing
  • Uses Sensoril, a potent type of ashwagandha

What We Don't Like

  • The nutrition label isn't available

BUY: Life Extension Optimized Ashwagandha


Best Ashwagandha Supplement for Sleep - Stressball’s De-Stress + Snooze Ashwagandha Gummies

Stressballs, De-Stress + Snooze Ashwagandha Gummies with Melatonin and Lavender

SPECS

  • Type: Gummy
  • Key ingredients: Ashwagandha root and leaf extract, chamomile, flower extract, valerian root extract, lavender flower extract
  • Dosage: 2 gummies
  • Certifications: None

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If you've ever lost sleep over stress, you may want to opt for Stressball’s De-Stress and Snooze ashwagandha gummies so you can be on your way to catching some Zs. Customers rave over the supplement's ability to help with falling asleep and staying asleep. That's because the supplement uses a herbal blend that combines ashwagandha extract, chamomile, flower extract, lemon balm, valerian root, and lavender. Furthering the sleep effect, the product also includes two milligrams of melatonin.

Though the supplement seems effective for most, there are multiple drawbacks. The product is friendly to those who need gluten-free and lactose-free supplements, but it's not free of soy, coconut, or tree nuts. So if you have those food allergies, you'll want to choose a product that's a better fit for you. And while the product is certainly affordable, it contains added sugars, additives, and food dye.

What We Like

  • Customers say they're effective for better sleep
  • Gluten-free and lactose-free
  • Easy to take in gummy form

What We Don't Like

  • Not suitable for those with soy, coconut, or tree nut allergies
  • Contains additives and dyes
  • Has added sugars

BUY: Stressballs De-Stress + Snooze Ashwagandha Gummies


Best Organic Ashwagandha Supplement - Pukka Inner Calm Organic Herbal Supplement

Pukka, Inner Calm, Ashwagandha, Chamomile and Lavender, Organic Herbal Supplement

SPECS

  • Type: Capsules
  • Key ingredients: Ashwagandha root, chamomile flower, kelp plant, lavender flower extract
  • Dosage: 2 capsules
  • Certifications: USDA organic

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Pukka Inner Calm Organic Herbal Supplement takes the top spot for the best organic ashwagandha supplement on our list. It's USDA-certified organic, ethically and sustainably sourced, and made by a company passionate about helping people and giving back to the earth. Did we mention the packaging is 100% recyclable? The product blends all-natural ingredients to support calm and peace of mind.

And unlike other brands, Inner Calm contains kelp, a significant source of iodine, and offers 44 milligrams. An essential nutrient in pregnancy and overall health, Iodine helps with healthy thyroid function, and when the thyroid is poor functioning, there can be mental health challenges.(6) Lastly, it's third-party tested and suitable for gluten-free, soy-free, vegan, and vegetarian lifestyles.

What We Like

  • USDA-organic and ethically sourced ingredients
  • Non-GMO
  • Gluten-free, soy-free, and vegan friendly
  • Iodine-rich
  • Third-party tested

What We Don't Like

  • Lacks a substantial amount of customer reviews

BUY: Pukka Inner Calm Organic Herbal Supplement


Best Pre-Workout With Ashwagandha - Onnit Shroom TECH Sport

Onnit Shroom TECH Sport All Natural Pre-Workout Supplement with Ashwagandha, Cordyceps Mushroom, and Rhodiola Rosea

SPECS

  • Type: Capsules
  • Key ingredients: Vitamin B-12, chromium, cordyceps, ashwagandha, green tea, Rhodiola, and astragalus
  • Dosage: 4 capsules
  • Certifications: Certified drug-free by the Banned Substances Control Group, Certified organic

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Rev up your next workout with energizing Onnit Shroom Tech Sport. It’s loaded with vitamins and includes a unique plant-blend duo. Its O2 blend is composed of whole cordyceps mushrooms and their extract (hence the name), which is said to support endurance, resist fatigue and help your body use oxygen more efficiently. Ashwagandha root extract, green leaf extract, Rhodiola root extract, and astragalus extract make up its adaptogen blend. Onnit covers its bases through third-party testing, so you can rest assured you're getting ingredients that adhere to specific guidelines for safety measures. Some downsides are that it's costly and has a high dosage of four capsules, which is a lot to swallow.

However, it’s important to know that this supplement contains high doses of vitamin B12. While an excess of B12 shouldn’t cause adverse side effects, healthy individuals don't need that much vitamin B12.(7) So, we recommend consulting with your medical provider before starting this supplement.

What We Like

  • Gluten-free, soy-free, and vegan-friendly
  • Third-party tested
  • Positive reviews
  • Subscribe-and-save program

What We Don't Like

  • High dosage
  • Potentially not for everyone since it contains an excess of vitamin B12
  • Expensive

BUY: Onnit Shroom TECH Sport


Best Ashwagandha Powder - Ashwagandha 1950mg Organic Ashwagandha Root Powder

Ashwagandha 1950mg Organic Ashwagandha Root Powder

SPECS

  • Type: Capsules
  • Key ingredients: Ashwagandha root and black pepper
  • Dosage: 3 capsules
  • Certifications: USDA Organic, cGMP certified

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Ashwagandha 1950mg Organic Ashwagandha Root Powder comprises 100% pure organic Indian ashwagandha root and black pepper. Including black pepper was a smart move since it may help your body better absorb ashwagandha.(8) Made in the USA, the high-quality supplement is third-party tested and made of only natural ingredients, with no additives or potential allergens to worry about. One of the ultimate perks of this budget-friendly option is the value you get from clean ingredients at such a low cost.

What We Like

  • USA Manufactured and USDA organic
  • Gluten-free, dairy-free, egg-free, wheat-free, nut-free, and shellfish-free
  • Third-party tested
  • Vegan-friendly
  • 60-day money-back guarantee

What We Don't Like

  • High dosage

BUY: Organic Ashwagandha Root Powder


Best Ashwagandha Supplement for Brain Health - Doctor’s Best Ashwagandha

Doctor's Best Ashwagandha

SPECS

  • Type: Capsules
  • Key ingredients: Ashwagandha, cellulose,
  • Dosage: 2 capsules
  • Certifications: N/A

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If you feel like your memory has been lacking lately or you just want a supplement that supports brain health, we recommend the Doctor’s Best Ashwagandha supplement. Available in capsule form, this supplement uses ashwagandha Sensoril—otherwise known as one of the most effective types of ashwagandha. Studies show that Sensoril specifically can help improve cognitive functions like memory and attention span and even boost mental focus.

Plus, this supplement is affordable at just $7.59 per serving and it’s free of gluten and soy.

What We Like

  • Gluten and soy-free, vegan, and non-GMO
  • May help improve memory and cognition
  • Affordable
  • Contains one of the most effective forms of ashwagandha (ashwagandha sensoril)
  • Many positive customer reviews

What We Don't Like

  • Strong dose so may have to work up to recommended serving size

BUY: Doctor’s Best Ashwagandha


Best Ashwagandha Supplement Capsules - GNC Herbal Plus® Ashwagandha

GNC Herbal Plus® Ashwagandha

SPECS

  • Type: Capsules
  • Key ingredients: KSM-66 ashwagandha
  • Dosage: 2 capsules
  • Certifications: N/A

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If you’re looking to take your ashwagandha in capsule form, we recommend GNC’s Herbal Plus Ashwagandha wins best ashwagandha supplement capsules. They offer 600mg of KSM-66 ashwagandha, and though these supplements aren’t cheap, customers gave it high ratings on GNC's website. One thing to note: If you have a milk allergy, you'll have to find another product to take.

What We Like

  • Offers a generous amount of ashwagandha
  • Made with KSM-66 ashwagandha
  • May be found at your local GNC store

What We Don't Like

  • Not suitable for those with milk allergies
  • Contains titanium dioxide, which may cause immune harm(9)

BUY: GNC Herbal Plus® Ashwagandha


Benefits of Ashwagandha


Ashwagandha May Support Shut-Eye

In one study, 60 adults with insomnia were split into two groups and given 300 milligrams of ashwagandha or a placebo each day for 12 weeks.(10) The study results found that ashwagandha significantly improved sleep onset, total sleep duration, quality, and reduced anxiety.

Ashwagandha May Alleviate Stress, and Anxiety

Ashwagandha is known for its help in naturally lowering stress levels. A small study of 58 adults taking 250 or 600 milligrams of ashwagandha extract for eight weeks saw significantly lower levels of perceived stress and cortisol than participants taking a placebo.(11) Furthermore, the ashwagandha group experienced better sleep than the placebo group. Another study of 60 adults found that taking 240 milligrams of ashwagandha extract daily for 60 days showed significant decreases in anxiety compared with those taking a placebo.(3)

Ashwagandha May Boost Athletic Performance and Muscle Strength

If you're an athlete or sports enthusiast, you may be interested in hearing the latest ashwagandha research on physical performance. A research analysis examined 12 studies of adults taking between 120 mg and 1,250 milligrams of ashwagandha every day.(12 ) At the study's end, researchers suggested the herb may enhance physical performance, strength, and oxygen utilization while exercising. In addition, a study of men taking 600 mg of ashwagandha each day and completing resistance training for eight weeks experienced significantly better muscle strength and size than the placebo group.(13)

What to Consider When Buying Ashwagandha Supplements


Type

Studies have shown ashwagandha may help lower stress and anxiety and improve sleep in adults.(3,14,15) Though it has promising effects, certain types of ashwagandha may be more potent than others. Companies may market themselves as having the best ashwagandha supplement, however, not all ashwagandha is created equal. The best types of ashwagandha are KSM-66 and Sensoril.

  • KSM-66: Supplements made with KSM-66 ashwagandha source the extract from Ixoreal Biomed.(16) Supported by over 20 clinical studies, KSM 66 ashwagandha uses the roots only of the herb and, through careful processing measures, maintains a full spectrum of bioactive herbal constituents that offer health benefits. It has a 5% concentration of withanolides, its anti-stress compounds.(17)
  • Sensoril: Supplements made from Sensoril ashwagandha source the extract from a company called Natreon. Ten clinical studies support using the roots and leaves of ashwagandha with 10% withanolides.(18)

There's no formal consensus of which type is superior, as you'll find opinions vary, however, the bottom line is that if you're looking for a supplement that offers the most well-researched types of ashwagandha, you might choose one with KSM-66 or Sensoril.

Form

Ashwagandha supplements come in a variety of forms—tinctures, capsules, powders, gummies, and powders alike. If you have swallowing problems, you may choose a tincture. If you're limiting added sugar intake, you may select capsules over gummies. A powder form could be an ideal addition to your morning smoothie blend. Whatever the case, consider the form you'll be able to take every day.

Key Ingredients

There's nothing wrong with looking for a supplement that's 100% ashwagandha—by now, we know that the adaptogenic herb has many benefits. Certain ashwagandha brands promote sleep by combining ashwagandha with sleep-inducing ingredients like lavender and melatonin. Other supplements may be more appealing because they've added crucial nutrients like vitamin D or choline to their blends for immunity and cognitive support.

Dosage

Supplement dosages come in a wide range, some much higher than others. If you're more of a one-and-done type, we recommend finding an ashwagandha supplement with a small dosage because others may suggest you take four capsules, which can be a lot to handle. Some dosages recommend taking the serving size twice daily, which is something else to consider.

Certifications

To ensure an ashwagandha supplement is of high quality and free of contaminants, we recommend purchasing one manufactured in a GMP facility that’s third-party tested. GMP facilities have high standards regarding cleanliness, equipment, employees, and operating procedures. Third-party tested supplements are sent to an outside company and tested to ensure they contain the stated amount of ingredients and are free from contaminants.

FAQs About Ashwagandha Supplements


What form of ashwagandha is best absorbed?

Ashwagandha, which comes in capsule form, absorbs into your bloodstream more quickly than any other form.(19)

Who should use ashwagandha supplements?

Anyone can use ashwagandha supplements if they check with their medical provider first. People with stress, anxiety, and trouble with sleeping may weigh their options and see if adding mood-enhancing supplements like ashwagandha is a good option.

What strength of ashwagandha is best?

Over the last decade, studies have shown that a dose between 240 and 600 milligrams daily seems effective.(20) Appropriate doses vary from person to person so before starting a supplement, discuss dosing with your medical provider first.

How long does it take Ashwagandha to work?

Most often than not, experiencing the benefits of supplements is a long-term game. It could take several weeks for you to see results from using ashwagandha. One study saw results after participants took ashwagandha for ten weeks.(21) On the other hand, one brand in our list claims you'll feel its effects within an hour. The answer may vary depending on the person.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References

  1. Anxiety & Depression Association of America. Anxiety Disorders - Facts & Statistics. Understanding Anxiety. Retrieved November 2022, from https://adaa.org/understanding-anxiety/facts-statistics
  2. Ekor, M. (2014). The growing use of herbal medicines: issues relating to adverse reactions and challenges in monitoring safety. Frontiers in pharmacology, 4, 177.
  3. Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37).
  4. Shenoy, S., Chaskar, U., Sandhu, J. S., & Paadhi, M. M. (2012). Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite Indian cyclists. Journal of Ayurveda and integrative medicine, 3(4), 209.
  5. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian journal of psychological medicine, 34(3), 255-262.
  6. British Thyroid Foundation. Your Guide to Psychological Symptoms and Thyroid Disorders. Retrieved November 2022, from https://www.btf-thyroid.org/psychological-symptoms-and-thyroid-disorders
  7. Institute of Medicine. (1998). Vitamin B12. In Dietary reference intakes for thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, biotin, and choline. National Academy Press.
  8. Qin, S., Huang, L., Gong, J., Shen, S., Huang, J., Ren, H., & Hu, H. (2017). Efficacy and safety of turmeric and curcumin in lowering blood lipid levels in patients with cardiovascular risk factors: a meta-analysis of randomized controlled trials. Nutrition journal, 16(1), 1-10.
  9. Rinninella, E., Cintoni, M., Raoul, P., Mora, V., Gasbarrini, A., & Mele, M. C. (2021). Impact of food additive titanium dioxide on gut microbiota composition, microbiota-associated functions, and gut barrier: a systematic review of in vivo animal Studies. International Journal of Environmental Research and Public Health, 18(4), 2008.
  10. Langade, D., Kanchi, S., Salve, J., Debnath, K., & Ambegaokar, D. (2019). Efficacy and safety of Ashwagandha (Withania somnifera) root extract in insomnia and anxiety: a double-blind, randomized, placebo-controlled study. Cureus, 11(9).
  11. Salve, J., Pate, S., Debnath, K., & Langade, D. (2019). Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults: a double-blind, randomized, placebo-controlled clinical study. Cureus, 11(12).
  12. Bonilla, D. A., Moreno, Y., Gho, C., Petro, J. L., Odriozola-Martínez, A., & Kreider, R. B. (2021). Effects of Ashwagandha (Withania somnifera) on physical performance: Systematic review and bayesian meta-analysis. Journal of Functional Morphology and Kinesiology, 6(1), 20.
  13. Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12(1), 43.
  14. Choudhary, D., Bhattacharyya, S., & Joshi, K. (2017). Body weight management in adults under chronic stress through treatment with ashwagandha root extract: a double-blind, randomized, placebo-controlled trial. Journal of evidence-based complementary & alternative medicine, 22(1), 96-106.
  15. Langade, D., Thakare, V., Kanchi, S., & Kelgane, S. (2021). Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study. Journal of ethnopharmacology, 264, 113276.
  16. KSM-66 Ashwagandha. What is Ashwagandha? Retrieved November 2022, from https://ksm66ashwagandhaa.com/ashwagandha/
  17. Wang, J., Zhang, H., Kaul, A., Li, K., Priyandoko, D., Kaul, S. C., & Wadhwa, R. (2021). Effect of ashwagandha withanolides on muscle cell differentiation. Biomolecules, 11(10), 1454.
  18. Speers, A. B., Cabey, K. A., Soumyanath, A., & Wright, K. M. (2021). Effects of withania somnifera (ashwagandha) on stress and the stress-related neuropsychiatric disorders anxiety, depression, and insomnia. Current Neuropharmacology, 19(9), 1468.
  19. Le, J. (2022). Administration and Kinetics of Drugs - Drug Absorption. MSD Manual. Retrieved from: https://www.msdmanuals.com/home/drugs/administration-and-kinetics-of-drugs/drug-absorption
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  21. Langade, D., Kanchi, S., Salve, J., Debnath, K., & Ambegaokar, D. (2019). Efficacy and safety of Ashwagandha (Withania somnifera) root extract in insomnia and anxiety: a double-blind, randomized, placebo-controlled study. Cureus, 11(9).

About the Author

Gaby McPherson, RDN

Gaby is a registered dietitian and nutritionist who works as a full-time freelance writer, specializing in evidence-based health and nutrition articles. She’s written for publications like Healthline, Ovia Health, Happiest Baby, Once Upon a Farm, EatingWell, and more.

See More from Gaby

Gaby is a registered dietitian and nutritionist who works as a full-time freelance writer, specializing in evidence-based health and nutrition articles. She’s written for publications like Healthline, Ovia Health, Happiest Baby, Once Upon a Farm, EatingWell, and more.

See More from Gaby

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