Ashwagandha (Withania somnifera), is a plant that’s been used as a natural remedy for generations. Research shows that ashwagandha may benefit your health in several ways, like improved sleep, decreased stress and anxiety, and improved sexual health. (1)
There are a number of ashwagandha supplements available for purchase, some of which contain different forms and doses of ashwagandha. To make it easier for you to narrow down the best ashwagandha supplement for your specific needs, our team of nutrition experts analyzed dozens of products for cost, clinical effectiveness, and customer reviews. Here are our top eight picks for ashwagandha supplements.
Best ashwagandha supplement overall
Made with one of the most researched and effective forms of ashwagandha, Transparent Labs KSM-66 takes the top spot in our roundup for the best ashwagandha supplements of 2024. It’s high-quality and affordable, making it an excellent choice for those interested in incorporating ashwagandha into their wellness routine. Read on for more details.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
Our picks for the best ashwagandha supplement
- Best overall: Transparent Labs KSM-66
- Best for focus: Hunter Evolve Hunter Focus
- Best budget: Nutricost Ashwagandha
- Best quality: Sports Research Ashwagandha
- Best for muscle growth: Jacked Factory KSM-66
- Best vegan: Future Kind Super Plant Complex
- Best chewable: HUM Nutrition Ashwagandha Calm Gummies
- Best powder: Moon Juice Ashwagandha
Compare ashwagandha supplements
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| Transparent Labs KSM-66 | Hunter Evolve Hunter Focus | Nutricost Ashwagandha | Sports Research Ashwagandha | Jacked Factory KSM-66 | Future Kind Super Plant Complex | HUM Nutrition Ashwagandha Calm Gummies | Moon Juice Ashwagandha | |
| Rating | ||||||||
| Ashwagandha type | KSM-66 | Ashwagandha root | Ashwagandha extract | Ashwagandha root and leaves | KSM-66 | Ashwagandha root | Sensoril | KSM-66 |
| Serving size | One capsule | Six capsules | One capsule | Two softgels | One capsule | Two capsules | Two gummies | ¼ teaspoon |
| Servings per container | 60 | 30 | 120 | 30 | 60 | 30 | 30 | 72 |
| Price per serving | $0.33 | $3.00 | $0.12 | $0.87 | $0.30 | $0.83 | $0.87 | $0.53 |
| Ashwagandha per serving | 600 mg | 300 mg | 600 mg | 500 mg | 600 mg | 500 mg | 125 mg | 600 mg |
Best overall ashwagandha supplement: Transparent Labs KSM-66
Key product features
What you should know
Transparent Labs KSM-66 is made with KSM-66, one of the most evidence-based forms of ashwagandha on the market. Its one-capsule dose makes it much easier to tolerate for those who don’t like swallowing multiple pills.
- We love that Transparent Labs KSM-66 is affordable, contains an effective dose of ashwagandha, and offers COAs for all of their products.
- Costing $0.33 per serving, Transparent Labs KSM-66 is one of the most affordable options in our roundup.
- The one-capsule dose makes it an excellent option for those who don’t like taking multiple pills.
Why we like Transparent Labs KSM-66 as best overall
Transparent Labs KSM-66 ashwagandha provides 600 milligrams (mg) of KSM-66 per capsule. KSM-66 is one of the most well-studied forms of ashwagandha and has been proven to be safe and effective for supporting multiple aspects of health, including reducing stress and anxiety and improving sleep. (2, 3)
KSM-66 stands out from other forms of ashwagandha for its “full-spectrum” extract, which contains all of the compounds naturally found in ashwagandha roots, including withanolides, the main active compounds in ashwagandha root. KSM-66 actually has the highest concentration of withanolides of any root-only extract product available on the market. It’s formulated to have more than a 5% concentration of withanolides.
Third-party testing helps verify the safety and purity of dietary supplements before they’re sold to customers. This testing shows that customer safety is a top priority for the company. Transparent Labs provides certificates of analysis (COAs), which are documents verifying that a supplement has undergone testing and meets specific quality standards. The KSM-66 products receive this same treatment.
Transparent Labs KSM-66 ashwagandha is free from major allergens, like gluten, and is non-GMO. The one-capsule serving provides a clinically effective dose of 600 mg of KSM-66, which is a common dosing protocol used in research studies. What’s more, the one-capsule serving is a major plus for people who can’t tolerate swallowing multiple pills.(1)
It’s important to note that this product is made in a facility that processes nuts, so it’s not appropriate for those with severe nut allergies.
On the Transparent Labs website, customers can make a one-time purchase or subscribe for deliveries every 15, 30, or 45 days to save 10%.
Specs
| Serving size | One capsule |
| Servings per container | 60 |
| Price per serving | $0.33 |
| Ashwagandha per serving | 600 mg |
Best ashwagandha supplement for focus: Hunter Evolve Hunter Focus
Key product features
What you should know
In addition to ashwagandha, Hunter Evolve Hunter Focus contains ingredients like lion’s mane and caffeine that may boost focus. Here are a few things to consider before purchasing this supplement.
- We like that Hunter Evolve Hunter Focus pairs a clinically-effective 300mg dose of ashwagandha root with other ingredients known to boost cognitive function, like caffeine.
- This product is the most expensive product in our roundup, with a single serving costing a whopping $3.00.
- It contains caffeine, so it’s a good choice for people who want a boost of natural energy.
Why we like Hunter Evolve Hunter Focus for best for focus
As its name implies, Hunter Evolve Hunter Focus aims to boost focus, concentration, and energy.
Ashwagandha and other ingredients found in Hunter Evolve Hunter Focus, like caffeine, have been shown to boost cognitive function, including focus and concentration. The supplement contains 100 mg of caffeine—similar to the amount found in a cup of coffee. On its own, caffeine has been shown to improve cognitive outcomes, like enhanced focus and improved performance on memory-related tasks. (4)
Hunter Evolve Hunter Focus also contains 300 mg of ashwagandha root and 500mg of lion’s mane, a mushroom that’s been shown to have cognitive-supporting benefits.
The addition of lion’s mane is helpful in ensuring “focus” is supported with this supplement. A 2023 study of 41 people found that participants who took 1.8 grams (g) of lion’s mane experienced immediate and long-term cognitive benefits. Acute or short-term consumption of lion’s mane supplements improved processing speed and attention, while long-term 28-day consumption was associated with lower stress levels compared to a placebo treatment. (5)
Studies show that ashwagandha root may also help improve brain function.
A 2021 study of 130 adults found that participants who took 300 mg of ashwagandha root daily for 90 days experienced improved memory and focus, compared to a placebo treatment. (6)
While certain ingredients found in Hunter Evolve Hunter Focus have been shown to improve cognitive performance, such as the one listed above, the dose of these ingredients may not be enough to have a meaningful impact on brain function.
For example, the study on lion’s mane had participants take 1.8 g each day. Hunter Evolve Hunter Focus contains just 500 mg of lion’s mane per serving.
Additionally, it’s unclear if taking a supplement containing 20 ingredients is necessary or effective for boosting focus as there are no studies investigating the effects of Hunter Evolve Hunter Focus.
At $3 per serving, Hunter Evolve Hunter Focus is more expensive than other comparable supplements on the market. We would like to see third-party testing for this price point.
Specs
| Serving size | Six capsules |
| Servings per container | 30 |
| Price per serving | $3.00 |
| Ashwagandha per serving | 300 mg |
Best budget ashwagandha: Nutricost Ashwagandha
Key product features
What you should know
Nutricost Ashwagandha packs 600 mg dose of ashwagandha into just one capsule. Here’s what to consider before purchasing this product.
- We like that Nutricost Ashwagandha is affordable, easy to tolerate, and provides the 600 mg of ashwagandha needed to meet clinical standards.
- Each serving costs just $0.12, making it the most affordable choice in our supplement roundup.
- Nutricost Ashwagandha is a smart choice for those on a budget who are looking for a high-quality product providing an evidence-based dose of ashwagandha.
Why we like Nutricost Ashwagandha for best budget
Costing just $0.12 per serving, Nutricost Ashwagandha is the most affordable options on the market. Each bottle contains 120 pills, which will last you four months assuming you’re sticking with the recommended 600 mg dosage.
Even though it’s inexpensive, Nutricost Ashwagandha is still a high-quality product. Each serving contains 600 mg of ashwagandha root and leaf extract. While ashwagandha root is associated with the most health benefits, supplements containing ashwagandha root and leaf extracts have been associated with benefits, too.
For example, a 2021 review that analyzed six human studies found that supplementation with extracts made from ashwagandha root and/or leaf in doses ranging from 240 mg to 1,000 mg per day for 8 to 12 weeks was reported to be effective for reducing stress and anxiety in adults. (3)
Since Nutricost’s supplement contains ashwagandha and is free from other ingredients, like vitamins, minerals, and herbs, it makes a good choice for people who are looking to add ashwagandha to an already established supplement routine. And, the one-capsule serving is a major plus for people who don’t like swallowing multiple pills per day.
Nutricost Ashwagandha is free from gluten and is non-GMO. Our team appreciates that every batch is tested by third-party accredited laboratories, which ensures you’re buying a high-quality, safe supplement.
Nutricost’s ashwagandha is the most affordable option on our list. Customers can also opt to subscribe, receiving a delivery every 30 days and saving 20% on their purchase.
What customers are saying
Nutricost Ashwagandha has a loyal customer following, with a majority of Amazon reviews singing the supplement’s praises. Customers particularly love the product’s affordability and effectiveness. Many also report that it’s helped their stress levels.
“It’s not the magic pill that the influencers make it out to be, but there is definitely a noticeable change in stress and energy levels after about a week of adding it to my stack. Do your research before you add it to yours, but yes, it’s ashwagandha. There is an herby smell to them, not unpleasant though. And they are about a medium-sized pill, good addition to my stack.”
Skeeter, Amazon
However, several reviews mention that the product caused significant gastrointestinal side effects like diarrhea.
Specs
| Serving size | One capsule |
| Servings per container | 120 |
| Price per serving | $0.12 |
| Ashwagandha per serving | 600 mg |
Best quality ashwagandha supplement: Sports Research Ashwagandha
Key product features
What you should know
Sports Research Ashwagandha contains a broad-spectrum ashwagandha complex consisting of powdered ashwagandha and ashwagandha extract.
- We love that Sports Research Ashwagandha contains Shoden®, a well-studied and effective form of ashwagandha.
- Each serving costs $0.87, which is an average price compared to the other supplements in our roundup.
- May make a good choice for people who want to improve their sleep as research shows Shoden® may improve sleep for some people.
Why we like Sports Research Ashwagandha for best quality
Each two-softgel serving of Sports Research Ashwagandha provides 500 mg of ashwagandha, including 380 mg of powdered ashwagandha root and leaf powder and 120 mg of Shoden®, an ashwagandha product that contains extract from both the root and leaves of the plant.
Shoden® is one of the most researched forms of ashwagandha and has been linked to several health benefits, from improving sleep to relieving stress. (3)
A 2020 study that included 144 people found that supplementation with 120 mg of Shoden® per day for six weeks significantly improved sleep compared to a placebo treatment. The study found that the participants who received the Shoden® treatment reported a 72% increase in self-reported sleep quality compared with just 29% in the placebo group. (11)
Sports Research Ashwagandha contains 120 mg dose of Shoden® shown to be effective for improving sleep quality. This means that taking Sports Research Ashwagandha might be an effective way to support restful sleep.
In addition to providing an evidence-based dose of a highly effective form of ashwagandha, we appreciate that Sports Research Ashwagandha is third-party tested for purity and quality and is manufactured in the U.S.
This product is gluten-free and is made without animal-derived products, so it’s safe for those following vegan diets.
Though this product is high-quality, $0.87 a serving is more expensive than other products that contain higher doses of ashwagandha. For example, Nutricost and Transparent Labs KSM-66 both provide 600 mg of ashwagandha and cost $0.12 and $0.33 per serving, respectively.
However, customers can save 15% on Sports Research Ashwagandha by subscribing for deliveries every 30, 60, or 90 days on the Sports Research website.
What customers are saying
On Amazon, Sports Research Ashwagandha has mostly positive reviews. Customers report that the supplement is high-quality and supports their overall health, including improving their sleep.
“I don’t have a lot of difficulty getting to sleep at night, but there are nights when I feel restless for about 30 minutes. These supplements help me feel more relaxed. They don’t make me feel drowsy. I haven’t tried them during the day, but I feel like I could with no problems.”
Kerri B., Amazon
Amazon customer with the username Wilderness Family also found the product to be effective for sleep. “I find it helps me relax and sleep,” they commented.
Though negative reviews are limited, some customers noted that they didn’t notice any difference in their health after taking Sports Research Ashwagandha.
“I don’t notice anything,” writes Kevin F. “But as with most supplements, you never really do. A bit of faith-based treatment.”
Specs
| Serving size | Two softgels |
| Servings per container | 30 |
| Price per serving | $0.87 |
| Ashwagandha per serving | 500 mg |
Best ashwagandha supplement for muscle growth: Jacked Factory KSM-66
Key product features
What you should know
Jacked Factory KSM-66 contains a clinically effective dose of KSM-66 plus Astragin, a plant-based compound that’s used to enhance ingredient absorption. Here are a few things to consider before purchasing this supplement.
- We like that Jacked Factory KSM-66 contains a clinically effective 600 mg dose of KSM-66.
- At just $0.30 per serving, Jacked Factory KSM-66 is one of the most affordable supplements in our roundup.
- This product is a good choice for people looking for a natural way to boost their exercise performance.
Why we like Jacked Factory KSM-66 for best for muscle growth
Studies show that supplementing with ashwagandha may increase muscle strength and power and support muscle recovery following muscle-damaging exercises.
In the previously-mentioned 2021 review that included 12 studies mentioned earlier, ashwagandha supplementation, including KSM-66 supplementation, improved multiple exercise and endurance-related outcomes in men and women, including muscle strength and power, and muscle recovery after intensive exercise. (1)
Since ashwagandha has powerful antioxidant and anti-inflammatory properties, it may improve muscle health and boost athletic performance by delaying muscle fatigue during exercise, protecting against exercise-induced muscle damage, and speeding recovery after strenuous exercise. (1)
KSM-66, the form of ashwagandha used in Jacked Factory KSM-66, may specifically benefit athletes and people who engage in strenuous physical activity by supporting overall muscle health and improving exercise-related outcomes, including power and endurance. (1)
In addition to KSM-66, Jacked Factory KSM-66 contains AstraGin, a botanical extract made from ginseng and astragalus that its manufacturer claims enhances nutrient absorption. However, there’s currently no peer-reviewed research proving that AstraGin improves the body’s ability to absorb ashwagandha or any other compound.
Though Jacked Factory KSM-66 contains a high-quality form of ashwagandha and is relatively inexpensive at just $0.30 per serving, the product isn’t third-party tested and it’s unclear if this supplement is free from major allergens.
For this reason, people with food allergies may want to avoid this product.
To make this supplement more affordable, customers can subscribe for monthly deliveries on Amazon to save 10%.
What customers are saying
Jacked Factory KSM-66 has mostly positive reviews on Amazon. Most customers seem to appreciate the quality of the product.
“One of several adaptogens I take every day to help me deal with some health problems. KSM-66 Ashwagandha is the most concentrated ashwagandha root extract available and has proven effective in several scientific studies. I like that it includes Astragin (a combination of astragalus and ginseng), to make it even more effective.”
Lisa N., Amazon
However, some Amazon customers commented that the product wasn’t effective for them.
Amazon customer Anna was unhappy with her results. “Well I’ve been taking these for a month and I see no difference. Maybe it’s just me but I was expecting more,” she comments.
Specs
| Serving size | One capsule |
| Servings per container | 60 |
| Price per serving | $0.30 |
| Ashwagandha per serving | 600 mg |
Best vegan ashwagandha supplement: Future Kind Super Plant Complex
Key product features
What you should know
Future Kind Super Plant Complex contains ashwagandha and other herbs, like Rhodiola rosea and maca root, that may benefit your health in several ways, including reducing stress.
- We like that Future Kind Super Plant Complex is free from animal products and is safe for vegans.
- Future Kind Super Plant Complex costs $0.83 per serving, which is slightly higher than average compared to other supplements in our roundup.
- This supplement is appropriate for people following vegan diets and those looking for a way to support healthy stress levels.
Why we like Future Kind Super Plant Complex for best vegan
If you’re following a vegan diet, it can be challenging to find vegan-friendly supplements. Future Kind Plant Complex is free from animal products, providing vegans and vegetarians a safe, diet-friendly ashwagandha supplement.
Future’s Kind Plant Complex contains ashwagandha root plus eight other herbs that may support healthy energy levels and reduce stress, including Rhodiola rosea, maca root, Holy basil, and panax ginseng.
Ashwagandha works to reduce stress and anxiety by lowering levels of stress hormones, like cortisol, and decreasing the activity of the hypothalamic-pituitary-adrenal (HPA) axis, a system that regulates stress response. A 2021 review found that people who supplemented with ashwagandha root and/or leaf extract in doses ranging from 240-1,000 mg per day for eight to 12 weeks experienced improved stress markers and decreased stress symptoms. (3)
Future Kind Plant Complex contains 500 mg of ashwagandha root, which is an effective dose for reducing stress. The supplement also contains other herbs that have been shown to support healthy stress levels, like Rhodiola rosea. Rhodiola rosea also acts on the HPA axis and may help reduce stress and improve symptoms of depression. (12)
A number of studies have shown that taking Rhodiola rosea supplements may be an effective way to lower stress, improve general well-being, and improve symptoms of anxiety and depression. (12)
However, while some of the herbs found in Future Kind Plant Complex, like Rhodiola rosea, may be helpful for reducing stress, boosting energy, and improving other aspects of health, people who are taking one or more medications should speak to their healthcare provider before taking this product as many herbs, including Schisandra, have the potential to interact with commonly prescribed medications. (12, 13)
Future Kind Plant Complex is third-party tested and free from major allergens like gluten, soy, and nuts.
On the Future Kind Website, customers can subscribe for deliveries every 30, 90, or 180 days to save 10%.
Specs
| Serving size | Two capsules |
| Servings per container | 30 |
| Price per serving | $0.83 |
| Ashwagandha per serving | 500 mg |
Best chewable ashwagandha supplement: Hum Ashwagandha Calm Gummies
Key product features
What you should know
Hum Ashwagandha Calm Gummies contain a low dose of ashwagandha and the calming amino acid L-theanine.
- We like that Hum Ashwagandha Calm Gummies are third–party tested, vegan-friendly, and contain calming ingredients, like L-theanine.
- Hum Ashwagandha Calm Gummies cost $0.87 per serving, which is on the higher end for ashwagandha products.
- Since they’re easy to take and tasty, they’re a good option for people who don’t like swallowing pills.
Why we like Hum Ashwagandha Calm Gummies for best chewable
Some people can’t tolerate or don’t like swallowing pills, capsules, or gel caps. Gummy supplements provide an excellent alternative.
Hum Ashwagandha Calm Gummies are a gummy supplement designed to support mental health by reducing stress and improving relaxation. Each gummy contains 125 mg of Sensoril, an extract of the roots and leaves of the ashwagandha plant.
Though Sensoril has been shown to be effective for reducing symptoms of stress, a 2021 review found that the effective dose of ashwagandha for decreasing stress ranged from 240-1,000 mg per day for eight to 12 weeks. Hum Ashwagandha Calm Gummies only contain 125 mg of Sensoril, which may not be a high enough dose to have a meaningful impact on stress levels. (3)
In addition to Sensoril Hum Ashwagandha Calm Gummies contain 200mg of L-theanine per serving. L-theanine is an amino acid concentrated in certain plant foods, like tea, that has stress relieving and anti-anxiety effects in the body. When taken as a supplement, L-theanine could benefit those who are overly stressed. L-theanine acts on the central nervous system and modulates certain excitatory neurotransmitters in the brain to reduce symptoms of stress and anxiety. (14)
A 2020 review of nine studies found that supplementation with L-theanine in doses ranging from 200-400 mg per day was effective for reducing stress and anxiety in people exposed to stressful situations. (14)
Hum Ashwagandha Calm Gummies have a sweet, berry flavor, are vegan, and are free from major allergens like gluten and nuts. We like that this supplement is also third-party tested for purity and potency, which ensures you’re purchasing a quality product.
However, it’s worth noting that these gummies contain added sugars. Each serving includes three grams (¾ of a teaspoon) of added sugar. Since added sugar can be harmful to your teeth, it’s important to rinse your mouth with water after taking Hum Ashwagandha Calm Gummies. (15)
While Hum’s $0.87 per serving is more expensive than other products on the market, customers can save 10% when they purchase three or more items from Hum’s website.
What customers are saying
On Amazon, customers rave about the taste of Hum Ashwagandha Calm Gummies. They also note how the supplement helps them relax.
“I love this supplement. Whether I’m naturally anxious or just over-caffeinated, these help bring me back down. It’s a unique flavor but I like the taste, they’re not too sweet or chemical-y. They tend to stick together a bit in the bottle, but it doesn’t bother me. These are a must-have-on-hand-at-all-times item for me.”
Baya, Amazon
Amazon customer Damon F. was also a fan of the product’s flavor. “These types of gummies normally have a bad taste but these are great! Love this product,” he shares.
However, a few customers noted that the gummies weren’t effective for them.
“I’ve used other HUM products that I really like but these do nothing,” comments Donna E.
Specs
| Serving size | Two gummies |
| Servings per container | 30 |
| Price per serving | $0.87 |
| Ashwagandha per serving | 125 mg |
Best ashwagandha supplement powder: Moon Juice Ashwagandha
Key product features
What you should know
Moon Juice Ashwagandha provides KSM-66 in a versatile powdered form. Here are a few things to consider before purchasing this supplement.
- We love that Moon Juice’s ashwagandha is third-party tested, organic, and vegan-friendly.
- Costing $0.52 per serving, this product is more affordable than many supplements in our roundup.
- Moon Juice Ashwagandha is perfect for those who prefer powder-based products, like those who don’t like swallowing pills.
Why we like Moon Juice Ashwagandha as best powder
Moon Juice Ashwagandha is a powdered supplement that provides 600 mg of KSM-66 ashwagandha per ¼ teaspoon serving. Because it can be mixed into recipes like smoothies, yogurt, and oatmeal, it’s a good choice for people looking for an alternative to traditional pill-based supplements.
The dose of ashwagandha found in a serving of Moon Juice Ashwagandha has been shown to be clinically effective for supporting multiple aspects of health, including muscle strength, sleep quality, and sexual desire, making it a smart addition to your daily wellness routine. (1, 7, 16)
Moon Juice Ashwagandha is organic, vegan-friendly, and free from fillers, artificial sweeteners, and potential allergens. Because it’s unflavored and unsweetened, Moon Juice Ashwagandha has a slightly bitter, molasses-like flavor, which some people may not enjoy. Due to its bitter taste, the company recommends pairing the powder with flavors like coffee and chocolate to mask its taste.
This powdered product is versatile and can be added to a number of drinks and other recipes. For example, you can add Moon Juice Ashwagandha to a protein shake or coffee or wind down at night by adding the powder to a cup of hot chocolate.
Moon Juice takes supplement safety and quality seriously. Each one of its supplements is third-party tested for purity, potency, heavy metals, and pesticides.
At $0.53 per serving, Moon Juice’s ashwagandha is middle of the road compared to similar products. And, customers can save an additional 10% when they subscribe and have their Moon Juice order automatically shipped every month.
What customers are saying
Moon Juice Ashwagandha has mostly positive customer reviews on Amazon. People like the convenient powdered form and report that helps them feel calmer and is easy to use.
“This is an herb so there’s a little flavor to it but because you use so little, when I add it to my coffee in the morning, I can barely taste anything. I have been using this herb for over six months I feel that it is helping me maintain a good mood, be more resilient against stressful episodes that happen during a normal workday as a teacher, and I feel that anything that can help maintain healthy levels of cortisol I think should be used and tried by all people. This is an alternative to taking the herb in a capsule supplement form. There are only so many capsules I can down in a given vitamin and supplement-taking session! Rating five stars = love it.”
Christine M., Amazon
However, a few customer reviews mention that Moon Juice Ashwagandha is too pricey for them.
“My normal brand (pill form) is 120 servings at 500 mg, for $10 (8 cents per serving). That makes this over 6x more expensive,” comments Amazon customer Mad Max. “I got this because I thought it would be nice to add some to a smoothie at night, instead of swallowing pills at night. But instead, I’ll just empty my pills into the blender, it’s much more cost-effective.”
Specs
| Serving size | ¼ teaspoon |
| Servings per container | 72 |
| Price per serving | $0.53 |
| Ashwagandha per serving | 600 mg |
Our supplement testing methodology
With so many ashwagandha supplements to choose from, narrowing down the best product for your health needs and goals can be challenging. To make shopping for an ashwagandha supplement easier for you, our team analyzed dozens of products, using criteria like dose and type of ashwagandha, safety, additional ingredients, quality, effectiveness, and price to find the best supplements on the market.
You can read our full supplement testing methodology here.
Efficacy—40%
Efficacy means the effectiveness of the product in achieving its claims and the evidence that supports those claims. Each supplement can help consumers achieve specific health benefits. We examine whether a supplement delivers on its promised benefits.
Here’s what we look for:
- Clinical evidence
- Calories per serving
- Dose
- Mixability
Safety and side effects—35%
When choosing a supplement, you have to assess health risks, adverse effects, and safety profiles. We ensure the safety of these products through first-hand testing. To do this, we evaluate:
- Reported side effects
- Current research
- Third-party testing
- Manufacturer accreditation
- Artificial sweeteners
- Added ingredients like caffeine
Value—20%
We know that value doesn’t just mean price—it also includes the quality you get for the price. Our team factors in a cost analysis to determine the true worth of a supplement in relation to its price. We then identify products that offer a solid return on investment:
Our factors in this rating include:
- Price per serving
- Quality standards
- Heavy metal testing
Customer experience—5%
A customer’s experience with a company directly impacts satisfaction, loyalty, and the likelihood of repeat purchases. That’s why our team includes it in our testing process.
Our factors in this rating include:
- Ease of purchase
- Shipping and returns
- Customer support
- Subscription service
- 100% satisfaction guarantee
- Multiple forms
What is ashwagandha?
Ashwagandha (Withania somnifera), also known as Indian ginseng, is a plant that belongs to the Solanaceae or nightshade family. It’s been used as a natural remedy for thousands of years in many parts of the world, including India and China. It’s an especially important herb in the traditional medicine system of Ayurveda. (1)
Ashwagandha contains a number of active compounds, including withanolides, flavonoids, alkaloids, tannins, glycosides, and steroid lactones, though withanolides, including withaferin A, are thought to be responsible for a significant amount of its beneficial properties. (1)
Ashwagandha has been used as a natural treatment for ailments such as insomnia, diabetes, male infertility, inflammation, stress, and more, for generations. It’s best known for its energy-promoting and adaptogenic properties. Adaptogens are compounds that help improve the body’s resistance to stress, promote normal functioning during stress, and protect against stress-related damage. (1)
Ashwagandha supplements are typically made from ashwagandha root, since this part of the plant is known to offer the most health benefits. That said, supplements made from other parts of the plants, like the leaves, have also been shown to contain benefits. (1)
Benefits of taking an ashwagandha supplement
Supplementing with ashwagandha has been linked with several health benefits, including reducing anxiety and stress, improving sleep, and improving athletic performance.
May reduce stress and anxiety
Ashwagandha’s adaptogenic properties make it a popular supplement for those dealing with anxiety or for people who want a natural way to reduce stress.
A number of studies have shown that taking various doses of ashwagandha may help reduce perceived stress and symptoms of anxiety. For example, reviews of research show that ashwagandha supplements made with ashwagandha leaf extracts may be effective for improving stress markers and decreasing stress symptoms. (3)
Additionally, research shows that ashwagandha root in doses ranging from 125-1,000 mg per day for eight to 12 weeks may be effective for reducing anxiety symptoms. (3)
Ashwagandha may reduce stress and anxiety symptoms by reducing the activity of the hypothalamic-pituitary-adrenal (HPA) axis, a system that regulates stress response, and lowering stress hormones like cortisol.
May improve athletic performance
Ashwagandha is commonly used by athletes looking for an effective and natural way to boost athletic performance and exercise recovery.
Taking ashwagandha in doses ranging from 500-1,250 mg may increase strength, power,and cardiovascular fitness, and boost muscle recovery after workouts, making ashwagandha a great choice for athletes. (1) It has also been shown to have a positive effect on VO2 max within not just the athlete population, but the non-athlete as well. (21)
Ashwagandha may enhance athletic performance and exercise through its antioxidant and anti-inflammatory effects, though more research is needed to fully understand how ashwagandha benefits athletes. (1)
Could improve sleep
Ashwagandha has calming and anti-anxiety effects, which may benefit those who have sleep issues, such as poor sleep quality or insomnia.
A 2021 review of five studies found that ashwagandha root supplements in doses ranging from 250-600 mg per day found that the supplements had a small but significant effect on improving sleep outcomes compared with placebo treatments. The researchers noted that supplements that provided at least 600 mg of ashwagandha taken for at least eight weeks were most effective for improving sleep. (16)
The review also found that taking ashwagandha helped improve the participants’ mental alertness upon waking. This means that ashwagandha may support sleep quality and help you feel more awake in the morning.
May support cognitive health
Some studies suggest that ashwagandha may improve certain aspects of cognitive health, like attention, memory, and information processing.
Taking ashwagandha root daily may enhance memory and focus and lead to improvements in psychological well-being, sleep quality, and stress levels. (6)
Ashwagandha may improve cognitive function by acting on the HPA axis and reducing stress hormones, allowing you to process information and focus more efficiently. (6)
Blood sugar regulation
Ashwagandha supplements may support healthy blood sugar management by improving the body’s sensitivity to insulin, a hormone that shuttles blood sugar into cells, supporting the function of insulin-producing beta cells of the pancreas, and reducing inflammation. (17)
A 2020 review of 24 studies, including five human studies, found that ashwagandha supplements reduced levels of insulin and fasting blood sugar and decreased the long-term blood sugar control marker hemoglobin A1c (HbA1c). (17)
While these results are promising, more research is needed to narrow down the best dose of ashwagandha for people with high blood sugar, like those with diabetes.
May support sexual health
Ashwagandha has been used for thousands of years as a natural libido- and fertility-booster.
Some evidence suggests that ashwagandha supplements may improve male fertility by increasing testosterone levels and improving semen quality and sperm production. It may also help support sexual wellbeing, including sexual desire in men and women. (7)
A 2022 study of 80 healthy women between the ages of 18–50 found that treatment with 600 mg of ashwagandha per day for eight weeks improved female sexual health, including sexual desire and satisfaction, compared to a placebo. (18)
Additionally, a 2022 study of 50 men who had low sexual desire found that supplementation with 600 mg of ashwagandha per day for eight weeks significantly increased perceived sexual well-being and significantly increased testosterone levels. (7)
Safety and side effects
Ashwagandha supplements are generally considered safe and haven’t been linked with major health concerns, even when taken in high doses. (19)
A 2020 review of 69 studies concluded that ashwagandha supplementation was safe and only associated with mild side effects, such as diarrhea, sleepiness, and abdominal pain. (19)
Though rare, ashwagandha supplements may cause other symptoms, like decreased appetite, skin rashes, and blurred vision, but these side effects aren’t experienced by most people taking ashwagandha.
It’s important to note that ashwagandha may interact with certain medications, including anticonvulsants, antidepressants, and antianxiety medications. (20) Additionally, ashwagandha isn’t safe for some people, including people who are pregnant and those with hormone-sensitive prostate cancer. (20)
Lastly, if you have a thyroid condition, you should check with your doctor before taking ashwagandha, as some studies show it may increase the production of certain thyroid hormones. (20)
FAQs
What brand of ashwagandha is best?
Our top pick for best overall ashwagandha supplement is Transparent Labs KSM-66, since it uses KSM-66, one of the most studied forms of ashwagandha extracts.
What is the most effective form to take ashwagandha?
There are several formulations of ashwagandha that have been shown to benefit health, but KSM-66 is one of the most studied and effective types.
Who shouldn’t take ashwagandha?
People who are pregnant and those with hormone-sensitive prostate cancer shouldn’t take ashwagandha. Those with thyroid conditions should check with their doctor before taking ashwagandha. (19)
Can you take Ashwagandha every day?
What are the side effects of ashwagandha supplements?
Some people may experience mild side effects such as diarrhea, abdominal pain, and sleepiness when taking ashwagandha supplements.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.
Our experts
Victoria Burgess, Ph.D., CSCS, CISSN
Victoria uses her extensive nutrition and performance knowledge every day. She has a Ph.D. in Health and Human Performance from Concordia University Chicago and holds her NSCA CSCS and Certified Sports Nutritionist (CISSN). She’s an adjunct professor in the Human Performance and Nutrition department at Concordia University Chicago and Parker University, where she teaches undergraduate, graduate, and doctoral level courses. She also sits on the advisory board for both the International Society of Sports Nutrition and the National Advisory Council of the First Responder Institute.
Robert Wildman, Ph.D., RD, LD, CISSN, FISSN
Dr. Robert Wildman (“Dr. Rob”) is a globally renowned exercise, fitness, and nutrition expert who speaks around the world on exercise and sport nutrition, and continues to work with professional and elite athletes to achieve their highest level of performance as well as health and fitness. Rob received his Ph.D. from The Ohio State University, earned his MS from Florida State University, and earned his BS from the University of Pittsburgh. He is also a registered and licensed dietitian.
Joana Neziri, M.S., NASM CPT
Joana is a writer, editor, and content strategist focusing on nutrition, fitness, and all things health. After earning a master’s degree in business from the University of North Florida, she began a career in research and digital marketing.
Lily Moe
Lily is a Brooklyn-based writer and editor with over seven years of experience in health media. As a former Fitness Coach, Lily’s editorial prowess has largely focused on fitness, nutrition, and weight management. She has also spent a fair share of time in testing labs, analyzing everything from protein powders to yoga mats. Her work has appeared in Verywell Fit, Verywell Mind, Health, and more.
Kelly Uhler
Kelly has a multifaceted background in elder care, health care, and copywriting. She has worked for organizations such as A Place For Mom and Homecare.com, which gave her the opportunity to work closely with families, providing reliable information to help them make informed decisions about their loved one’s health, safety, and quality of life.
Jillian Kubala, RD
Fortune Recommends Nutrition Writer
About Author
Jillian Kubala is a registered dietitian based in Westhampton, NY. She holds a master’s degree in nutrition from Stony Brook University School of Medicine as well as an undergraduate degree in nutrition science. Jillian uses a unique and personalized approach to help her clients achieve optimal wellness through nutrition and lifestyle changes. In addition to her private practice, Jillian works as a freelance writer and editor and has written hundreds of articles on nutrition and wellness for health publishers such as Healthline, Greatist, Medical News Today, and Health.