Ashwagandha, also referred to as Indian ginseng or winter cherry, is a revered herb in Ayurvedic medicine. Its botanical name, Withania somnifera, translates to "sleep-inducing" in Latin, highlighting its traditional use in promoting relaxation and improving sleep. In recent years, ashwagandha has gained popularity as a dietary supplement, with claims of diverse health benefits ranging from stress reduction to enhanced athletic performance. Here's a comprehensive look at what the current research says about this ancient adaptogen.
What is Ashwagandha?
Ashwagandha is a small shrub native to India and Southeast Asia. Known for its yellow flowers and medicinal properties, the herb's roots and leaves are utilized in various forms, including extracts and powders. The name "ashwagandha" comes from Sanskrit, meaning "smell of the horse," which alludes to both the herb's scent and its reputed ability to enhance strength and vitality.
Traditional Uses and Modern Popularity
For thousands of years, ashwagandha has been integral to Ayurvedic medicine, a traditional Indian system of natural healing. Traditionally, it has been used to alleviate stress, boost energy levels, and improve mental clarity. Today, it is celebrated for its potential to enhance overall well-being and performance, backed by a growing body of research.
Stress and Anxiety Reduction
One of ashwagandha's most prominent benefits is its potential to alleviate stress and anxiety. Classified as an adaptogen, ashwagandha helps the body adapt to stress by regulating stress-response systems like cortisol and the HPA axis.
Research supports this claim; a study involving 58 participants found that daily doses of 250 or 600 mg of ashwagandha extract significantly reduced perceived stress and cortisol levels over 8 weeks. Another study with 60 participants showed that 240 mg of ashwagandha extract daily for 60 days led to noticeable reductions in anxiety. While promising, these findings call for more extensive research to determine optimal dosages and formulations for managing stress-related disorders.
Enhancing Athletic Performance
Ashwagandha may also offer benefits for athletic performance. Analysis of multiple studies suggests that ashwagandha supplementation can improve physical performance, strength, and oxygen consumption during exercise. For instance, a 2015 study revealed that men who took 600 mg of ashwagandha daily while engaging in resistance training showed significant gains in muscle strength and size compared to those who received a placebo.
Additionally, ashwagandha has been linked to improvements in VO2 max, a key indicator of cardiovascular fitness. This suggests that it could be beneficial not just for athletes but for anyone looking to enhance their physical endurance and strength.
Mental Health and Cognitive Function
Emerging research suggests that ashwagandha may support mental health and cognitive function. Limited studies indicate it might help reduce symptoms of depression and cognitive impairment in conditions such as schizophrenia and bipolar disorder. For example, one study found that ashwagandha extract significantly reduced depression and anxiety in individuals with schizophrenia.
Another review highlighted that ashwagandha could improve cognitive functions such as memory, attention, and information processing speed. These benefits are thought to stem from the herb's antioxidant properties, which may help protect brain cells from damage.
Potential Impact on Male Fertility and Testosterone
Ashwagandha has shown promise in improving male fertility and boosting testosterone levels. Studies have reported that men taking ashwagandha supplements experienced increases in testosterone and improvements in sperm count and motility. One study found an 18% increase in DHEA-S and a 14.7% increase in testosterone levels among men taking ashwagandha compared to those on a placebo.
Blood Sugar Regulation and Diabetes Management
Preliminary evidence suggests ashwagandha might help manage blood sugar levels. A review of 24 studies found that ashwagandha could lower blood sugar, hemoglobin A1c, and insulin levels. These effects are attributed to compounds in ashwagandha that may enhance glucose uptake in cells. However, more robust studies are needed to confirm these findings and establish effective treatment protocols.
Anti-Inflammatory Effects
Ashwagandha is also noted for its anti-inflammatory properties. Compounds like withaferin A are believed to reduce inflammation by lowering levels of inflammatory markers such as CRP and IL-6. A study involving COVID-19 patients showed that ashwagandha, combined with other herbs, reduced inflammatory markers and improved recovery.
Sleep Improvement
Many people turn to ashwagandha to help with sleep issues. Evidence suggests that it may improve sleep quality and reduce insomnia. In studies, older adults who took 600 mg of ashwagandha root daily reported better sleep quality and increased mental alertness upon waking. A systematic review found that ashwagandha had a modest positive effect on sleep quality, especially in those with insomnia.
How to Use Ashwagandha
Ashwagandha supplements are available in various forms, including capsules, powders, and extracts. Dosages typically range from 250 mg to 1,500 mg per day, depending on the desired effect and formulation. It's advisable to consult a healthcare provider before starting any new supplement regimen, especially for those with pre-existing health conditions or those who are pregnant.
Potential Side Effects and Safety
Ashwagandha is generally well-tolerated, with common side effects including digestive upset and mild nausea. However, there have been reports of more serious issues, such as liver injury, particularly when taken in high doses or in combination with other medications. Long-term safety data is limited, so caution is advised.
Best Ashwagandha Supplements
Ashwagandha stands out as a versatile herb with a range of potential health benefits, from stress reduction and enhanced athletic performance to cognitive support and fertility improvement. While current research is promising, more extensive and well-designed studies are needed to fully validate these benefits and determine the most effective dosages. To make informed decisions about incorporating ashwagandha into your wellness routine, let's explore some of the best ashwagandha supplements available on the market according to recent reviews.
1. Futurebiotics Ashwagandha
Futurebiotics Ashwagandha Extra Strength Stress & Mood Support with BioPerine offers a potent, non-GMO formula designed to help you manage daily stress and enhance your mood. Each bottle contains 100 vegetarian capsules, featuring a 150mg 20:1 extract of high-quality Ashwagandha, an adaptogenic herb renowned for its ability to help the body cope with stress. This extra strength formula includes BioPerine, which has been clinically proven to improve nutrient absorption, ensuring you get the maximum benefit from each dose. Manufactured in a cGMP facility in New York, Futurebiotics ensures the purity, potency, and quality of every capsule. Free from GMOs, gluten, and soy, this product is rigorously tested to meet the highest standards. Available in various sizes, Futurebiotics Ashwagandha provides an effective solution for maintaining healthy cortisol levels, supporting a positive mood, and enhancing memory.
2. Himalaya Organic Ashwagandha
Himalaya Organic Ashwagandha offers a 60-day supply of herbal supplements designed to provide stress relief, energy support, and aid with occasional sleeplessness. Each bottle contains 60 vegan, gluten-free caplets, delivering a potent 670 mg blend of Ashwagandha root powder and extract. This clinically studied formulation supports the body's natural response to emotional, mental, and physical stress by promoting normal cortisol levels and supporting adrenal gland function. Additionally, it helps maintain sustained energy and vitality during stressful times without stimulants, and promotes deep relaxation for better sleep. Made by the trusted Himalaya Drug Company, this supplement is USDA Certified Organic, Non-GMO Project Verified, and free from gluten, dairy, soy, corn, nuts, and animal gelatin. Produced in a cGMP certified facility, Himalaya ensures each product is rigorously tested for quality, strength, and safety, delivering a holistic and potent Ashwagandha supplement inspired by Ayurveda.
3. Bronson Ashwagandha Extra Strength
Bronson Ashwagandha Extra Strength Stress & Mood Support with BioPerine offers a robust non-GMO formula featuring 120 vegetarian capsules per bottle. Each capsule delivers an equivalent of 3000 mg of Ashwagandha Herb Powder derived from a 150mg 20:1 extract, renowned for its adaptogenic properties that help the body cope with daily stresses. This supplement supports a healthy stress response, maintains cortisol levels, and promotes a positive mood and memory. Enhanced with BioPerine for improved nutrient absorption, this high-quality vegan and vegetarian formula is free from gluten and soy. Manufactured in Bronson's cGMP certified facility in Hauppauge, New York, each product undergoes rigorous testing to ensure purity, potency, and safety. With a legacy dating back to 1960, Bronson Vitamins continue to be trusted by medical professionals for their quality and efficacy.
4. Youtheory Ashwagandha
Youtheory Ashwagandha, available from the Youtheory Store, is a highly rated supplement designed to help combat stress. Each bottle contains capsules filled with a full spectrum Ashwagandha blend, featuring a clinically-supported dose of organic Ashwagandha KSM-66 and organic root powder. KSM-66 is known for its high concentration of Ashwagandha root extract, containing over 5% active withanolides, and is produced using clean extraction technology without chemical solvents. This potent formula is enhanced with ginger extract to improve nutrient absorption and efficacy. Youtheory Ashwagandha is a vegan, dairy-free, soy-free, and gluten-free supplement that is third-party tested and manufactured in the USA, ensuring quality and safety. It is also Non-GMO Project Verified, making it a reliable choice for those seeking natural stress support.
5. Life Extension Optimized Ashwagandha
Life Extension Optimized Ashwagandha is a highly-rated supplement designed to support stress management, focus, and memory. Each bottle contains 60 vegetarian capsules, formulated with extracts from Ashwagandha root and leaf, standardized to active compounds for maximum efficacy. This ancient herb has been used for centuries to help manage stress by maintaining healthy cortisol levels, thereby aiding the body in coping with everyday stress. Clinically studied extracts in the supplement also provide antioxidant support for brain health, enhancing mental performance, attention, and memory. Additionally, Ashwagandha's adaptogenic properties help promote a relaxed state of mind, alleviating occasional irritability and encouraging a healthy mood. Sourced with the finest raw ingredients, this non-GMO, gluten-free supplement is manufactured in the USA, ensuring high purity and potency. A Certificate of Analysis is available for every product, reflecting the brand's commitment to quality.
6. Now Foods Ashwagandha Extract
NOW Foods Ashwagandha Extract offers a potent 450 mg dose per serving, encapsulated in 180 vegetarian capsules. This Ayurvedic adaptogen is traditionally used to help the body adapt to temporary stress, acting as a general tonic. In addition to its stress-relieving properties, Ashwagandha also supports a healthy immune system, functioning as a free radical scavenger. The supplement is Non-GMO, Kosher, and free from common allergens like dairy, eggs, nuts, and soy, making it suitable for vegan and vegetarian diets. Manufactured in the USA, NOW Foods ensures high-quality standards with NPA A-rated GMP certification, verifying the stability, potency, and formulation of each product. Family-owned and operated since 1968, NOW Foods is committed to providing quality supplements for a healthy lifestyle.
7. Weevit Ashwagandha Gummies
WEEVIT Ashwagandha Gummies provide a potent 4500mg dose of organic Ashwagandha root powder per serving, enhanced with maca root powder, turmeric, ginger, L-Theanine, GABA, vitamin C, and vitamin D for maximum effectiveness. This premium formula is available in a 60-count pack of 2, offering a two-month supply. Designed for both men and women, these gummies harness the powerful benefits of Ashwagandha, an important herb in Ayurveda, to support energy and overall well-being. Made from plant-based pectin, these all-natural gummies feature a delightful strawberry flavor and are vegan, gluten-free, gelatin-free, and non-GMO. Manufactured, tested, and bottled in a third-party certified facility, WEEVIT ensures superior quality and consistency in every gummy. The convenient gummy format makes them easy to carry and enjoy, whether you're traveling, working, or engaging in outdoor activities.
8. Zhou Nutrition Ashwagandha Capsules
Zhou Nutrition Ashwagandha Capsules combine a powerful blend of Ashwagandha, Rhodiola Rosea, Holy Basil, Cordyceps, and Reishi to help manage stress and promote overall well-being. Each bottle contains 60 capsules, providing 30 servings designed to support both body and mind. This adaptogenic formula not only aids in stress relief but also supports gut health and boosts the immune system with its rich antioxidant content. Ashwagandha enhances energy and vitality without causing the crashes associated with other supplements, while also promoting heart health and a balanced sleep cycle. These capsules are vegan, gluten-free, and non-GMO, ensuring a high-quality, natural supplement. Manufactured in a GMP-certified facility and tested rigorously in Zhou's Utah lab, this product guarantees superior quality and effectiveness for your health needs.
9. Herb Pharm Certified Organic Ashwagandha Extract
Herb Pharm Certified Organic Ashwagandha Extract is a highly-rated supplement designed to boost energy and vitality. Available in a 4-ounce bottle, this product features a potent liquid extract made from the dried whole root of certified organic Ashwagandha (Withania somnifera) plants. The formula, which uses organic cane alcohol, ensures rapid absorption and efficacy. It is gluten-free, vegan, and meticulously tested for herb potency through High Performance Thin Layer Chromatography (HPTLC) analysis. Herb Pharm's Ashwagandha extract is expertly crafted to provide a natural and effective solution for enhancing overall well-being.
10. Oregon's Wild Harvest Organic Ashwagandha
Oregon's Wild Harvest Organic Ashwagandha provides a powerful, natural solution for stress relief, immune support, balanced energy levels, and mood enhancement. Each bottle contains 180 capsules made from certified organic Ashwagandha root, which is processed immediately after harvest to ensure maximum potency. This supplement is free from artificial flavors, colors, excipients, and stearates, and is verified Non-GMO by SGS, an independent third-party lab. Crafted with care in Redmond, Oregon, USA, Oregon's Wild Harvest ensures each capsule delivers 1200 mg of pure Ashwagandha root. It's a trusted choice for those seeking a high-quality, organic supplement to support their overall well-being.
11. NATURELO Ashwagandha Organic Root Powder
NATURELO Ashwagandha Organic Root Powder is a natural herbal supplement designed to support mental well-being, reduce fatigue, and enhance mood. Each bottle contains 90 vegan capsules, featuring pure organic Ashwagandha root powder combined with Black Pepper Extract to improve absorption. This herbal remedy offers a gentle, non-stimulant approach to alleviating stress and regulating cortisol levels, helping you build resilience without the risk of drowsiness or energy crashes. The supplement is crafted with care in the USA, using plant-based, organic ingredients in a GMP-compliant facility. It is free from GMOs, gluten, soy, and preservatives, making it a clean, vegan, and vegetarian-friendly choice for enhancing your overall wellness.
12. GNC Herbal Plus Ashwagandha
GNC Herbal Plus Ashwagandha 600mg offers a clinical-strength solution for managing stress and supporting overall well-being. Each bottle contains 60 vegetarian capsules, each packed with KSM-66 Ashwagandha Root Extract, renowned for its powerful adaptogenic properties. This supplement is designed to enhance your body's natural response to stress, helping you navigate challenging moments and enjoy your day more fully. Ideal for those balancing demanding routines, whether through intense workouts or busy schedules, GNC Herbal Plus Ashwagandha provides nature-inspired support for maintaining equilibrium. The formula is both vegetarian and gluten-free, ensuring you receive the benefits of Ashwagandha without any unnecessary additives.
13. Toniiq 52,000mg 40x Concentrated Extract - 25% Withanolides - Ultra High Strength Ashwagandha Capsules
Toniiq's 52,000mg Ashwagandha Extract offers an exceptionally potent and concentrated formula, delivering 25% withanolides—the key active component for stress relief. Each bottle contains 60 veggie capsules, with each serving featuring a 1300mg extract concentrated at a remarkable 40:1 ratio, equating to 52,000mg of raw Ashwagandha powder. Sourced from the wild-harvested Ashwagandha of the lush foothills in Central India, this supplement is crafted using advanced extraction methods to ensure superior purity and potency. Enhanced with black pepper extract for increased bioavailability, Toniiq's Ashwagandha is produced in a GMP-certified and NSF-approved facility in the USA. Every batch undergoes rigorous testing both in-house and through third-party labs to verify its potency and purity, guaranteeing a product free from additives, contaminants, and impurities.
14. Ashwagandha for Sleep Support by Ancient Nutrition
Ancient Nutrition's Ashwagandha for Sleep Support is designed to help promote restful sleep and alleviate stress. Each bottle contains 60 capsules, featuring a specialized botanical blend that supports mental relaxation and healthy energy levels. This supplement is crafted to meet a variety of dietary needs, including being gluten-free, keto-friendly, paleo-friendly, vegan, and free from nuts, dairy, soy, and grains. It is also kosher and BPA-free. The formula is optimized for maximum absorption and is supported by both ancient wisdom and modern scientific research. Clinical studies and third-party lab testing ensure its efficacy, and it is produced in the USA under GMP-certified conditions. For best results, take two capsules daily with water or your preferred beverage.
15. Biotics Research Bio Ashwagandha
Biotics Research Bio Ashwagandha 300 offers a potent blend of ashwagandha root, designed to support relaxation and overall well-being. Each bottle contains 60 capsules that work to enhance the body's stress response by balancing the hypothalamus-pituitary-adrenal (HPA) axis, promoting better sleep and relaxation. This adaptogenic herb not only aids in stress management but also supports thyroid function by helping to regulate TSH, T3, and T4 levels. Additionally, it boosts cognitive function, including memory, executive function, and attention. Biotics Research, a pioneer in the supplement industry since 1979, ensures top-quality standards with rigorous testing in their GMP-certified facility in Rosenberg, Texas. Their products are gluten-free and manufactured with a focus on safety, efficacy, and innovation. For authenticity, verify purchases through the "Sold by Biotics" label.
16. Dr. Mercola Organic Ashwagandha
Discover the benefits of Dr. Mercola Organic Ashwagandha, available in a 60-capsule bottle. This dietary supplement, certified USDA Organic and non-GMO, is designed to support energy production and help manage everyday stress. Each serving provides 800 mg of Organic Ashwagandha Root Powder, encapsulated in vegetarian pills free from fillers and additives. Dr. Mercola's commitment to quality ensures that this adaptogen is sourced from a reputable supplier in India, adhering to traditional Ayurvedic practices. Since 1997, Dr. Mercola has been a trusted name in natural health, delivering premium, physician-formulated products that meet the highest standards.
17. Trio Nutrition Mood Joy | Premium 5-HTP, St Johns Wort, Ashwagandha & Turmeric
Elevate your mood naturally with Trio Nutrition's Mood Joy, a premium supplement featuring a potent blend of 5-HTP, Ashwagandha, St. John's Wort, and Turmeric. This 60-day supply is designed to support calmness and relaxation, helping to ease stress and improve overall mood. Enhanced with Cayenne and Vitamin B6 for better absorption, as well as MCT Oil Powder for brain health, Mood Joy provides a fast-absorbing formula to help you start each day refreshed. Encased in vegan capsules and free from major allergens, this supplement combines the best of nature and science to support your mental and emotional well-being.
18. Divine Bounty Organic Ashwagandha Capsules
Divine Bounty Organic Ashwagandha Capsules offer a potent dose of 1200 mg of ashwagandha root powder per serving, combined with black pepper extract for enhanced absorption. Each bottle contains 90 veggie capsules, providing a high-value supplement compared to others with lower dosages. The formula is crafted from pure, organic ingredients, ensuring it is free from GMOs, soy, gluten, preservatives, and artificial additives. This supplement supports natural calmness, relaxation, and mood balance, leveraging the ancient Ayurvedic herb known for its stress-relieving properties. Made in the USA, Divine Bounty stands behind its product, promising quality and effectiveness.
19. Nature's Answer Ashwagandha Root
Nature's Answer Ashwagandha Root is a premium herbal supplement designed to support overall wellness by maintaining healthy immune function and helping the body manage stress. This 2-ounce, two-pack offering features a highly concentrated fluid extract made from the entire Ashwagandha plant, delivering 2000 mg of dried herb per serving. The alcohol-free formula is crafted using advanced extraction methods to preserve the natural balance of the herb, ensuring purity and effectiveness. Nature's Answer employs Advanced Botanical Fingerprint Technology to guarantee the authenticity and quality of each ingredient. Vegan, gluten-free, and alcohol-free, this supplement is made in the USA to meet high safety and quality standards.
20. BASIC AYURVEDA Ashwagandha Supplement
Basic Ayurveda Ashwagandha Supplement offers a natural boost to wellness with its 1000 mg organic Ashwagandha tablets. Crafted from pure, organic Ashwagandha root, this herbal supplement harnesses the traditional benefits of Ayurveda, where Ashwagandha is revered as a rejuvenating rasayana. It supports immune function and helps maintain balance within the mind, body, and spirit. Free from artificial additives, colors, and flavors, these tablets are designed for holistic health. Each bottle contains 40 tablets, providing a substantial supply of this beneficial herb. For optimal absorption, it's recommended to take the tablets with warm water.
21. Nutririse High Potency Ashwagandha Gummies
NutriRise High Potency Ashwagandha Gummies offer a flavorful and effective way to support relaxation, sleep, and immune health. Each bottle contains 90 gummies, delivering a potent 30:1 concentrated root extract equivalent to 2250 mg of Ashwagandha. Enhanced with spinach powder for added antioxidant benefits and zinc and vitamin D for robust immune support, these gummies provide natural energy without the jitters. They are free from binders, fillers, and allergens, ensuring a clean supplement that promotes restful sleep and overall well-being. Manufactured in the USA and tested for safety and purity, NutriRise gummies help you maintain balance and vitality in your daily life.
22. TRH Organic Ashwagandha Powder
TRH Organic Ashwagandha Powder provides a natural and effective way to support healthy energy levels and manage stress. Each pack includes two 300-gram jars of pure, organic Ashwagandha root powder, free from chemicals, harsh metals, and synthetic additives. This vegetarian-friendly supplement is made from high-quality, natural ingredients, ensuring a clean and safe product for internal consumption. Ideal for those seeking a natural boost in energy and stress management, TRH's Ashwagandha powder is a fresh and pure option, free from artificial colors and additives.
23. Gaia Herbs Ashwagandha Root Capsules
Gaia Herbs Organic Ashwagandha Root offers a natural solution for managing stress and enhancing resilience, with a long history of use dating back over 2,000 years. Each 60-capsule bottle provides a 30-day supply of this adaptogenic herb, revered for its ability to help the body adapt to life's challenges. The supplement, which is vegan, gluten-free, and free from common allergens like soy and dairy, is produced in the USA with a commitment to purity and transparency. Gaia Herbs sources its Ashwagandha from India, ensuring high-quality processing and social responsibility through various environmental and educational initiatives. This customer favorite is designed to support balance and tranquility during stressful times. For optimal results, it is recommended to take one capsule twice daily.
24. Nootropics Depot Shoden Ashwagandha Extract Powder
Nootropics Depot Shoden Ashwagandha Extract Powder delivers a potent and clinically-tested formula designed to support stress management, sleep quality, cognitive function, and overall vitality. Each 15-gram pack of this premium extract contains 35% Withanolide Glycosides, providing a high concentration of bioactive compounds derived from both the leaves and roots of the Ashwagandha plant. Shoden is known for its exceptional bioavailability and effectiveness, even at low doses, thanks to its full spectrum of Withanolide Glycosides, including high levels of Withanoside X. This extract boasts an industry-leading profile with 13 major bioactive peaks, ensuring a comprehensive range of beneficial compounds for enhanced wellness.
25. USDA Organic Ashwagandha Chocolate Powder Drink and Pill Capsule Bundle
USDA Organic offers a unique Ashwagandha bundle combining vegan capsules and a dark chocolate superfood drink mix for a comprehensive stress and focus solution. This 30-day supply includes 1200 mg of organic ashwagandha capsules, designed to promote restful sleep and support a healthy stress response, alongside a delicious dark chocolate powder blend. Crafted with organic ashwagandha extract, raw Peruvian cacao, and added probiotics and prebiotic fiber, the chocolate mix is ideal for enhancing mood and focus, whether blended into smoothies, yogurt, or enjoyed on its own. Both products are vegan, made in the USA, and triple-tested for purity to ensure they are free from pesticides, microbes, and heavy metals. Convenient and versatile, this bundle is perfect for integrating stress relief and cognitive support into your daily routine.
