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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)
The Best Ashwagandha Supplements - Our Top Picks
- Best Gummy Ashwagandha Supplement: Xwerks Ashwa Gummies
- Best Organic Ashwagandha Supplement: KOS Kiss Your Blues Away
- Best Greens Powder with Ashwagandha: Athletic Greens - AG1
- Best Ashwagandha Powder: KOS Kiss Your Blues Away
- Best Ashwagandha Supplement for Stress: Transparent Labs KSM-66 Ashwagandha
- Best Pre-Workout with Ashwagandha: Onnit Shroom TECH Sport
- Best Budget Ashwagandha Supplement: Life Extension Optimized Ashwagandha
- Best Ashwagandha Supplement for Brain Health: Doctor's Best Ashwagandha
- Best Ashwagandha Supplement for Sleep: Stressballs, De-Stress + Snooze
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.
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 Gummy Ashwagandha Supplement - XWerks Ashwa
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
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
Best Organic Ashwagandha Supplement - KOS Kiss Your Blues Away
SPECS
- Type: Powder
- Key ingredients: Organic blue spirulina, ashwagandha root, organic blueberries, red reishi mushroom, passion flower extract
- Dosage: 1 scoop
- Certifications: USDA-organic
KOS Kiss Your Blues Away 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 teaching its customers about the benefits of plant-based supplements and giving back to the population by partnering with Feeding America to help tackle food insecurity.
This product blends all-natural ingredients to support calm and peace of mind. It contains a "Calm and Relax" blend of ashwagandha and organic red reishi mushroom, lemon balm (GABA) and passion flower extract. Also it's an algae superfood powder. Algae is a source of iodine, an essential nutrient that helps with healthy thyroid function, and when the thyroid is poor functioning, there can be mental health challenges.(6) This effective combination works to help reduce cortisol levels, improve memory, and most importantly, help keep you calm. Lastly, it's certified USDA-organic and is suitable for gluten-free, soy-free, vegan, and vegetarian lifestyles.
What We Like
- USDA-organic and ethically sourced ingredients
- Calm and Relax blend features organic ashwagandha, reishi mushroom, and passion flower extract
- 60-day guarantee
- Purchasing KOS helps provide support to food insecure populations
What We Don't Like
- Packaging isn't fully recyclable—yet
- Some reviewers weren't a fan of the taste
Best Greens Powder with Ashwagandha - Athletic Greens AG1
SPECS
- Type: Powder
- Key ingredients: Vitamins, greens, nutrient blends
- Dosage: 1 scoop
- Certifications: NSF-Certified for Sport
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
Best Ashwagandha Powder - KOS Kiss Your Blues Away
SPECS
- Type: Powder
- Key ingredients: Organic blue spirulina, ashwagandha root, organic blueberries, red reishi mushroom, passion flower extract
- Dosage: 1 scoop
- Certifications: USDA-organic
KOS Kiss Your Blues Away is also on this list for the best organic ashwagandha for its natural ingredients, but it's also the best powder because of its easily mixable and can be added to cold water, hot beverages like lattes, and baked goods. Kiss Your Blues Away blends all-natural ingredients to support calm and peace of mind. It contains a "Calm and Relax" blend of ashwagandha and organic red reishi mushroom, lemon balm (GABA) and passion flower extract. This formula helps reduce cortisol levels, improve memory, and most importantly, help keep you calm. It's also certified USDA-organic and is suitable for gluten-free, soy-free, vegan, and vegetarian lifestyles.
What We Like
- Powder can me mixed into hot and cold beverages and baked goods
- Calm and Relax blend features organic ashwagandha, reishi mushroom, and passion flower extract
- 60-day guarantee
- Purchasing KOS helps provide support to food insecure populations
What We Don't Like
- Some reviewers weren't a fan of the taste
- Contains 2g of added sugar
Best Ashwagandha Supplement for Stress - Transparent Labs KSM-66 Ashwagandha
SPECS
- Type: Capsule
- Key ingredients: 600mg KSM-66 Ashwagandha Extract
- Dosage: 1 capsule
- Certifications: National Sanitation Foundation (NSF)-Certified
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 Pre-Workout With Ashwagandha - Onnit Shroom TECH Sport
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
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
Best Budget Ashwagandha Supplement - Life Extension Optimized Ashwagandha
SPECS
- Type: Capsules
- Key ingredients: Ashwagandha extract
- Dosage: 1 capsule, twice daily
- Certifications: Non-GMO certified
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 Brain Health - Doctor’s Best Ashwagandha
SPECS
- Type: Capsules
- Key ingredients: Ashwagandha, cellulose,
- Dosage: 2 capsules
- Certifications: N/A
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 for Sleep - Stressball’s De-Stress + Snooze Ashwagandha Gummies
SPECS
- Type: Gummy
- Key ingredients: Ashwagandha root and leaf extract, chamomile, flower extract, valerian root extract, lavender flower extract
- Dosage: 2 gummies
- Certifications: None
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
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.(8) 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 perceived stress and cortisol levels than participants taking a placebo.(9) 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.(10 ) 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.(11)
What to Consider When Buying Ashwagandha Supplements
Type
Studies have shown ashwagandha may help lower stress and anxiety and improve sleep in adults.(3,12,13) 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.(14) 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.(15)
- 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.(16)
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.(17)
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.(18) 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.(19) 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
- Anxiety & Depression Association of America. Anxiety Disorders - Facts & Statistics. Understanding Anxiety. Retrieved November 2022, from https://adaa.org/understanding-anxiety/facts-statistics
- Ekor, M. (2014). The growing use of herbal medicines: issues relating to adverse reactions and challenges in monitoring safety. Frontiers in pharmacology, 4, 177.
- 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).
- 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.
- 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.
- 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
- 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.
- 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).
- 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).
- 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.
- 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.
- 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.
- 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.
- KSM-66 Ashwagandha. What is Ashwagandha? Retrieved November 2022, from https://ksm66ashwagandhaa.com/ashwagandha/
- 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.
- 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.
- 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
- 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.
- 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 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.
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