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 whos 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. <\/p>\n
Like other supplements, ashwagandha can interact with a variety of medications and can impact blood pressure, blood sugar, thyroid, and liver function. Its important to speak with a healthcare professional before starting to take ashwagandha to make sure its right for you. <\/p>\n
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. <\/p>\n
Ashwagandha is an herb that has been used for thousands of years in the traditional system of medicine in India, Ayurveda. Its 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 persons resistance, adaptation, or resilience to stress. <\/p>\n
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 dont report the percentage of withanolides, we prioritized brands that tested for and reported the amount of withanolides when possible, <\/p>\n
Traditionally, the entire plant has been used for a variety of treatments, but most supplements use an extract or powder made from the root. <\/p>\n
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 its a concentrated powder, a single dose of just 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, its easy to adjust the dose by increasing or decreasing the amount of powder. <\/p>\n
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. <\/p>\n
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. <\/p>\n
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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 youre new to ashwagandha and want to see if its right for you, this product offers a more affordable way to do so. <\/p>\n
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 testingNSF certificationto ensure its free of heavy metals and other contaminants. <\/p>\n
If youre 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. <\/p>\n
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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. <\/p>\n
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. <\/p>\n
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. Its also a four-capsule dose, which some may find is a lot to take regularly. <\/p>\n
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HUM Ashwagandha Calm Gummies combine two ingredients that might be helpful during times of increased stressashwagandha and L-theanine. L-theanine is an amino acid naturally found in tea and can promote relaxation. Its 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. <\/p>\n
The gummies are made with pectin, making them a good choice if youre vegan or dont eat gelatin. They dont contain high-intensity sweeteners, which can be a plus if you dont 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. <\/p>\n
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. <\/p>\n
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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. <\/p>\n
Because the dosage is three gummies, its easy to adjust the dose to whatever your personal needs are. These gummies do not contain additional adaptogens or vitaminseach 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. <\/p>\n
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. <\/p>\n
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Mary Ruths Organic Ashwagandha Root Liquid Extract provides a potent dose, convenient for people who have trouble with or dont 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 doesnt contain alcohol, which can irritate the mouth and throat if taken directly, Mary Ruths ashwagandha can be taken directly into the mouth without any water necessary. <\/p>\n
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. <\/p>\n
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. <\/p>\n
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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. <\/p>\n
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. <\/p>\n
Because this is an alcohol-containing extract, it must be mixed with a liquid before taking and isnt suitable for anyone who doesnt drink alcohol. <\/p>\n
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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 its 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. <\/p>\n
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, its simple to read the results for potential contaminants like heavy metals. <\/p>\n
Because youll be measuring powder, its 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. <\/p>\n
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Organic India Ashwagandha capsules use only a single ingredientorganic ashwagandha powder. The capsule is made from a vegetarian material, making this a product you can use if youre vegan or do not eat gelatin. <\/p>\n
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. <\/p>\n
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. <\/p>\n
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If you are looking for a higher dose ashwagandha supplement, Natures 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. <\/p>\n
Each capsule contains 17.5mg of withanolides (3.5%). These capsules are gluten-free, vegan, and non-GMO. <\/p>\n
The capsules are rather large. If you have trouble swallowing capsules, these may not be the best option. <\/p>\n
Product Details: <\/p>\n
Just like other herb supplements, ashwagandha is not right for everyone. While studies have found that its 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 its important to work with a healthcare professional well-versed in using herbs so they can help make sure youre taking the right one in the right amount for the right length of time. <\/p>\n
Studies suggest ashwagandha supplementation might help in the following ways. <\/p>\n
If youre 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. <\/p>\n
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. <\/p>\n
Ashwagandha is in the nightshade family of plants, so people who have allergies or sensitivities to nightshades may need to avoid ashwagandha. <\/p>\n
Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. <\/p>\n
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. <\/p>\n
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. <\/p>\n
We spoke to the following experts who are well-versed in adaptogens and sometimes use them in their own practice. <\/p>\n
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. <\/p>\n
Additionally, since the majority of ashwagandha supplements are made primarily from the root of the plant, its imperative that companies offer reliable testing for heavy metals in the finished product. <\/p>\n
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. <\/p>\n
If youre 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. <\/p>\n
As mentioned, ashwagandha can interact with many different medications or medical conditions. Therefore, its best to consult a healthcare professional before taking it. <\/p>\n
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. <\/p>\n
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. <\/p>\n
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 isnt 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. <\/p>\n
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. <\/p>\n
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. <\/p>\n
Ashwagandha is well tolerated in research studies with short-term (three months or less) usage. There isnt adequate data to provide insight into side effects related to longer-term use. The most commonly noted side effects from short-term use are: <\/p>\n
Other less common side effects might include: <\/p>\n
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. <\/p>\n
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The 11 Best Ashwagandha Supplements of 2024 - Health.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":" 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 whos 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 Continue reading