Ashwagandha is an adaptogen or herbal supplement that may help mitigate stress, promote relaxation, and improve sleep, and it could potentially help people across all ages and life stages, from busy parents to athletes to aging adults. “I think of ashwagandha for the person who’s both tired and wired at the same time; stressed and fatigued all day, but has trouble winding down at night,” says Robin Foroutan, MS, RD, an integrative and functional dietitian who often uses ashwagandha with her patients. Ashwagandha supplements come in several forms, from tablets and gummies to powders and liquid extracts.
Like other supplements, ashwagandha can interact with a variety of medications and can impact blood pressure, blood sugar, thyroid, and liver function. It’s important to speak with a healthcare professional before starting to take ashwagandha to make sure it’s right for you.
While the entire plant can be used, Foroutan recommends looking for a root extract and notes that a quality supplement will have third-party testing, an adjustable dose, and quality ingredients. Because the roots of plants can absorb heavy metals from the soil, we prioritized third-party testing and spoke with each company on our list to ensure that they thoroughly test their ashwagandha products for heavy metals.
Ashwagandha is an herb that has been used for thousands of years in the traditional system of medicine in India, Ayurveda. It’s also called “Indian Winter cherry” or “Indian Ginseng,” but is not in the ginseng family. The plant is a small evergreen shrub found in parts of India, Africa, and the Middle East. Ashwagandha is known as an adaptogen, something that can increase a person’s resistance, adaptation, or resilience to stress.
There are many active compounds in the entire ashwagandha plant (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 amount of withanolides when possible,
Traditionally, the entire plant has been used for a variety of treatments, but most supplements use an extract or powder made from the root.
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Why We Like It
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 that it provides a consistent, high concentration of the herb with at least five percent of the active withanolides.
It’s Worth Noting
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:
- Form: Root extract powder (KSM-66 brand)
- Dose: ¼ teaspoon (0.5 grams)
- Key Ingredients: 600mg organic KSM-66 ashwagandha root extract
- Third-Party Tested: Yes, Eurofins
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Why We Like It
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 also 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.
It’s Worth Noting
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:
- Form: Powder
- Dose: One packet (9.2 grams)
- Key Ingredients: 250mg organic KSM-66 ashwagandha root extract
- Third-Party Tested: Yes, NSF
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Why We Like It
While any ashwagandha supplement may help with managing anxiety, we like that Needed Stress Support combines six herbs that have been studied for their potential to help with stress response, including ashwagandha, holy basil, Shatavari, Rhodiola, and more. The four-capsule serving has 250 milligrams (mg) of Sensoril ashwagandha with an eight percent concentration of active withanolides.
Needed puts its supplements through a variety of third-party testing to ensure ingredients are accurate and safe. Because this product contains a combination of herbs, this is especially important regarding heavy metals. The company is transparent with its testing results as well.
It’s Worth Noting
This is more expensive than some other ashwagandha products. Because the capsules contain a combination of herbs, this may not be the right product for you if you want a higher dose of ashwagandha. It’s also a four-capsule dose, which some may find is a lot to take regularly.
Product Details:
- Form: Capsule
- Dose: 4 capsules
- Key Ingredients: 250mg Sensoril ashwagandha (8% withanolides), 400mg shatavari root extract, 300mg holy basil leaf extract, 300mg milky oat straw tops, 150mg Rhodiola root extract, 125mg schizandra berry
- Third-Party Tested: Yes, Eurofins; Analytical Resource Laboratories; Micro Quality Labs
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Why We Like It
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.
It’s Worth Noting
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:
- Form: Gummy
- Dose: 2 gummies
- Key Ingredients: 125mg Sensoril Ashwagandha extract, 200mg L-theanine
- Third-Party Tested: Yes, Clean Label Project Certified
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Why We Like It
Gaia Herbs Ashwagandha Gummies have simple ingredients and are flavored with fruit juice concentrate, apple puree, and dates, with five grams of sugar per serving. It also contains cinnamon and ginger for a boost of flavor and antioxidants without adding natural or artificial flavors. Foroutan notes that Gaia is one of the companies she trusts because of their strong standards for quality and purity.
Because the dosage is three gummies, it’s easy to adjust the dose to whatever your personal needs are. These gummies do not contain additional adaptogens or vitamins—each three-gummy dose simply provides 600 mg of ashwagandha root extract. Gaia puts their products through rigorous internal purity testing that is set up specifically for herbs, including heavy metal testing. They are very transparent about these test results and share them with consumers.
It’s Worth Noting
Each serving provides five grams of sugar. Also, while the company is transparent with its internal purity testing, they do not utilize third-party testing on every batch of products.
Product Details:
- Form: Gummy
- Dose: 3 gummies
- Key Ingredients: 600mg organic ashwagandha root extract
- Third-Party Tested: Some third-party testing on parts of supplements, but strong internal testing
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Why We Like It
Mary Ruth’s Organic Ashwagandha Root Liquid Extract provides a potent dose, convenient for people who have trouble with or don’t like swallowing capsules or chewing gummies. Instead, 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.
The ingredient list includes only two ingredients besides ashwagandha: 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.
It’s Worth Noting
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:
- Form: Liquid
- Dose: 15 drops (0.5ml)
- Key Ingredients: 590mg organic ashwagandha root extract
- Third-Party Tested: Yes, Certified Labs, LLC
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Why We Like It
Herb Pharm is one of the brands that Foroutan trusts for her patients, and she likes 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, they process and make their herbal products in a facility nearby. This means they have full control over their growing standards, and they test for heavy metals and microbial contamination.
It’s Worth Noting
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:
- Form: Liquid
- Dose: 1 dropper (0.7 ml)
- Key Ingredients: 626mg organic ashwagandha root extract
- Third-Party Tested: No
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Why We Like It
Erbology Organic Ashwagandha Root Powder one-ingredient ashwagandha powder makes dosing very flexible. The Erbology powder is loose in a jar rather than in capsules, so it’s easy to adjust each dose as well as break doses up throughout the day. Because this is a powder made simply from the ground-up ashwagandha root rather than an extract, the dosage is typically higher than it would be for a more concentrated extract. Research suggests the beneficial effects of ashwagandha powder on stress and anxiety may be 6000 mg of the root powder or more.
The company sends each batch of ashwagandha powder out for third-party testing for contaminants, including heavy metals. They are transparent about the testing results. Because the product only has a single ingredient, it’s simple to read the results for potential contaminants like heavy metals.
It’s Worth Noting
Because you’ll be measuring powder, it’s best to use a scale or measuring spoons, as well as a liquid to stir the powder into. This may not be as convenient as other methods of taking ashwagandha, like capsules or gummies.
Product Details:
- Form: Powder
- Dose: ½ teaspoon (2000mg)
- Key Ingredients: Organic ashwagandha root
- Third-Party Tested: Yes
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Why We Like It
Organic India Ashwagandha capsules use only a single ingredient–organic ashwagandha powder. The capsule is made from a vegetarian material, making this a product you can use if you’re vegan or 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.
It’s Worth Noting
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:
- Form: Capsule
- Dose: 2 capsules
- Key Ingredients: 800mg organic ashwagandha root
- Third-Party Tested: Yes
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Why We Like It
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%). These capsules are gluten-free, vegan, and non-GMO.
It’s Worth Noting
The capsules are rather large. If you have trouble swallowing capsules, these may not be the best option.
Product Details:
- Form: Capsule
- Dose: 1 capsule
- Key Ingredients: 500mg ashwagandha root extract (3.5% Withanolides, 17.5 mg)
- Third-Party Tested: Yes
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.
- Stress and anxiety: Taking ashwagandha may decrease perceived stress and anxiety as well as help balance levels of stress hormones. Studies have also found ashwagandha may help lessen daytime sleepiness and fatigue.
- Insomnia: Because there are many aspects of sleep disturbances (trouble falling asleep, trouble staying asleep, amount of restful sleep, etc.), studies looking at ashwagandha’s potential effects on sleep have looked at multiple markers of sleep for a range of age groups. In general, ashwagandha may improve a person’s perceived quality of sleep, shorten the time it takes to fall asleep, increase the total time asleep, and improve mental alertness after waking up. These effects have been found for both people who report having insomnia and for those who don’t.
- Athletic performance: Some studies have found ashwagandha may increase strength and power in people who strength train, and it may help increase VO2 max (a way to test your fitness level) in both untrained and trained people, reduce muscle fatigue, and improve muscle recovery. Because ashwagandha may improve the quality of sleep, this may have something to do with some of the benefits seen in athletic performance.
- Reproductive health: The herb may increase both sperm motility and count and improve female sexual function.
People Who May Want to Avoid Ashwagandha
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 may affect blood sugar levels, thyroid function, liver function, the immune system, and other systems. Ashwagandha might interact with some drugs, including those related to diabetes and high blood pressure, medications that decrease immune system response (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.
Ashwagandha is in the nightshade family of plants, so people who have allergies or sensitivities to nightshades may need to avoid ashwagandha.
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.
- Robin Foroutan, MS, RDN integrative and functional dietitian
- Alexandra Kreps, MD is a holistic Internal Medicine Physician and Health Tech Consultant.
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 the majority of ashwagandha supplements are made primarily from the root of the plant, it’s imperative 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.
If you’re using ashwagandha for sleep, stress, or anxiety-related purposes, look out for supplements or foods that have caffeine, since that might negatively affect sleep and anxiety levels.
As mentioned, ashwagandha can interact with many different medications or medical conditions. Therefore, it’s best to consult a healthcare professional before taking it.
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 well tolerated in research studies with short-term (three months or less) usage. There isn’t adequate data to provide insight into side effects related to longer-term use. The most commonly noted side effects from short-term use are:
- Drowsiness
- Stomach upset
- Nausea
- Loose stools, diarrhea
Other less common side effects might include:
- Vomiting
- Reactions in people allergic to nightshades
- Hypotension
- Hypoglycemia
- Thyrotoxicosis
- Rapid heartbeat
- Blood thinning
- Miscarriage
- Liver damage
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.