In This ArticleView AllIn This ArticleOur Top PicksReviewsThe Bottom LineChoosing an Ashwagandha SupplementOur Search for the BestWe Also ConsideredCommon QuestionsOur Trusted Expertise
In This ArticleView All
In This Article
View All
Our Top Picks
Reviews
The Bottom Line
Choosing an Ashwagandha Supplement
Our Search for the Best
We Also Considered
Common Questions
Our Trusted Expertise
Photo:EatingWell / Henry Wortock
EatingWell / Henry Wortock
Stress is at an all-time high among all adult age groups, according to the 2023 reportStress in Americafrom the American Psychological Association. In fact, 36% of those surveyed say they don’t know where to start when it comes to managing their stress—meaning feeling stressed is also adding to our stress load—and this is taking a toll on health. Stress cannegatively impact your digestion,increase inflammationin your body and potentiallylead to weight gain.
“Nine out of 10 people who go to a health practitioner have symptoms of which stress is an underlying cause,” saysKeri Marshall, MS, ND. At the same time, she points out that doctors don’t have much in their toolbox for helping patients manage stress in terms of pharmaceuticals or conventional therapies. This is why she and many other health professionals have started incorporatingsupplements such as ashwagandhainto treatment plans.
Marshall says that subjects taking ashwagandha in clinical trials have improved depression, anxiety and stress scores and decreased levels of thestress hormone cortisol. Because withanolides (the active ingredient in ashwagandha) also support the body’s circadian rhythms, many also find it helpful for sleep. A 2021 review that compiled results from several studies found that taking ashwagandha for six to eight weeks was associated with significantly lower stress, anxiety, fatigue and levels of cortisol.Later studies also reported improvements in sleep quality, mental clarity and focus and a greater sense of calm that left them feeling as if their stress was more manageable.
If stress is a concern for you (welcome to the club), you may want to consider giving this adaptogen a try. Here are our top ashwagandha supplement recommendations.
What is ashwagandha and how does it work?
How We Decide Which Supplements to Recommend
Our Top PicksBest Overall:Gaia Herbs Adrenal Health Daily Support at Amazon$32Jump to ReviewBest Softgel:Gaia Herbs Ashwagandha Root Liquid Phyto Capsules at Amazon$26Jump to ReviewBest Liquid:SALEHerb Pharm Ashwagandha Extract at Amazon$54$37Jump to ReviewBest Gummies:Gaia Herbs Organic Ashwagandha Gummies at Amazon$15Jump to ReviewBest Budget:SALENature Made Ashwagandha Capsules at Amazon$23$14Jump to Review
Best Overall:Gaia Herbs Adrenal Health Daily Support at Amazon$32Jump to ReviewBest Softgel:Gaia Herbs Ashwagandha Root Liquid Phyto Capsules at Amazon$26Jump to ReviewBest Liquid:SALEHerb Pharm Ashwagandha Extract at Amazon$54$37Jump to ReviewBest Gummies:Gaia Herbs Organic Ashwagandha Gummies at Amazon$15Jump to ReviewBest Budget:SALENature Made Ashwagandha Capsules at Amazon$23$14Jump to Review
Best Overall:Gaia Herbs Adrenal Health Daily Support at Amazon$32Jump to Review
Best Overall:Gaia Herbs Adrenal Health Daily Support at Amazon$32
Best Overall:
Best Softgel:Gaia Herbs Ashwagandha Root Liquid Phyto Capsules at Amazon$26Jump to Review
Best Softgel:Gaia Herbs Ashwagandha Root Liquid Phyto Capsules at Amazon$26
Best Softgel:
Best Liquid:SALEHerb Pharm Ashwagandha Extract at Amazon$54$37Jump to Review
Best Liquid:SALEHerb Pharm Ashwagandha Extract at Amazon$54$37
Best Liquid:
SALE
Best Gummies:Gaia Herbs Organic Ashwagandha Gummies at Amazon$15Jump to Review
Best Gummies:Gaia Herbs Organic Ashwagandha Gummies at Amazon$15
Best Gummies:
Best Budget:SALENature Made Ashwagandha Capsules at Amazon$23$14Jump to Review
Best Budget:SALENature Made Ashwagandha Capsules at Amazon$23$14
Best Budget:
Best OverallGaia Herbs Adrenal Health Daily SupportPHOTO: Amazon$32 at AmazonView on Gaiaherbs.com
Best OverallGaia Herbs Adrenal Health Daily Support
Best Overall
Gaia Herbs Adrenal Health Daily Support
PHOTO: Amazon
$32 at AmazonView on Gaiaherbs.com
Price:$33 for 60 softgels (30 daily doses) |Form:Softgels |Dosage frequency:2 capsules per day |Independently verified:Yes
What we like:This supplement contains five adaptogens for added efficacy.
PHOTO: EatingWell / Henry WortockPHOTO: EatingWell / Henry WortockPHOTO: EatingWell / Henry WortockPHOTO: EatingWell / Henry Wortock
Best SoftgelGaia Herbs Ashwagandha Root Liquid Phyto CapsulesPHOTO: Amazon$26 at Amazon$26 at WalmartView on Gaiaherbs.com
Best SoftgelGaia Herbs Ashwagandha Root Liquid Phyto Capsules
Best Softgel
Gaia Herbs Ashwagandha Root Liquid Phyto Capsules
$26 at Amazon$26 at WalmartView on Gaiaherbs.com
Price:$26 for 60 softgels (30 daily doses) |Form:Softgels |Dosage frequency:2 softgels per day |Independently verified:Yes
What we like:This formula provides an easy-to-swallow way to get your daily dosage.
What to know:Daily dosage is two softgels.
As a past medical director for Gaia Herbs, Marshall is also partial to the quality of the ashwagandha that the brand grows and uses in its products, as well as Gaia Herbs’ commitment to quality testing.
Best LiquidHerb Pharm Ashwagandha ExtractPHOTO: Amazon$54$37 at AmazonView on Herb-pharm.comView on Vitamin Shoppe
Best LiquidHerb Pharm Ashwagandha Extract
Best Liquid
Herb Pharm Ashwagandha Extract
$54$37 at AmazonView on Herb-pharm.comView on Vitamin Shoppe
Price:$50 for 4 fl. oz. (84 daily doses) |Form:Liquid drops |Dosage frequency:1 dropperful per day |Independently verified:Yes
What we like:This higher-potency liquid form might be more palatable than a capsule or softgel form for folks who have difficulty swallowing pills.
What to know:Daily dosage is two to three droppers that need to be shaken well before ingesting; not everyone will be a fan of this liquid’s flavor.
To take the product, a dropperful can be placed on the tongue and swallowed or mixed with a small amount of water to drink. The taste is described as being slightly earthy and bitter.
PHOTO: EatingWell / Henry WortockPHOTO: EatingWell / Henry WortockPHOTO: EatingWell / Henry Wortock
Best GummiesGaia Herbs Organic Ashwagandha GummiesPHOTO: Amazon$15 at Amazon$15 at WalmartView on Gaiaherbs.com
Best GummiesGaia Herbs Organic Ashwagandha Gummies
Best Gummies
Gaia Herbs Organic Ashwagandha Gummies
$15 at Amazon$15 at WalmartView on Gaiaherbs.com
Price:$30 for 120 gummies (40 daily doses) |Form:Gummies |Dosage frequency:3 gummies per day |Independently verified:Yes
What we like:This supplement’s gummy form is a chewable way to get your daily dosage of ashwagandha.
What to know:Daily dosage is three gummies, which contain 25 calories and 4 grams of added sugars.
If you prefer gummies, this is a palatable option for folks who dislike the idea of a liquid concentrate or who may have trouble swallowing pills. The gummies contain a small amount of cinnamon and ginger, giving them a slight “spicy” flavor may be slightly off-putting for those expecting a super-sweet citrus or berry chew.
Best BudgetNature Made Ashwagandha CapsulesPHOTO: Amazon$23$14 at Amazon$16 at Walmart
Best BudgetNature Made Ashwagandha Capsules
Best Budget
Nature Made Ashwagandha Capsules
$23$14 at Amazon$16 at Walmart
Price:$15 for 60 capsules (60 daily doses) |Form:Capsules |Dosage frequency:1 capsule per day |Independently verified:Yes
What we like:Nature Made’s capsules are affordable, readily available and independently verified for quality.
What to know:These capsules may be a bit large for some folks to swallow.
The Bottom Line: The Best Ashwagandha Supplements
What Form Works Best for You?
Ashwagandha supplements contain extracts of the withanolides from the plant’s roots or roots and leaves. These extracts are then suspended in a solution that’s sold in drops or softgel forms or incorporated into gummies. The solution can also be dried and sold as capsules.
Determine Your Ideal Dosage
To determine dosage, Marshall says that choosing a reputable brand that employs independent verification is particularly important to verify the supplement’s purity. In the case of ashwagandha, a high-quality supplement from a reputable brand will also disclose the percentage or amount of withanolides in the product. She advises skipping ashwagandha products that don’t state this on the label. Once you’ve chosen a brand and product you feel good about, she advises following the dosage recommendations provided on the label. The manufacturer will have analyzed potency to determine the most efficacious dosages of that particular product.
Is Your Supplement Independently Verified?
Look for supplements that have an outside lab conduct independent verification on their products to verify the supplements contain what the label claims and are free from harmful contaminants. This should be clearly stated on the packaging or the company’s website, and it should identify which company or organization provides this testing.
Read the Ingredients List
Most liquid and dried forms of ashwagandha will contain the botanical and only ingredients that are necessary to package the extract in its desired form. Be aware of artificial or natural colorings, added sugars, artificial sweeteners and sugar alcohols that may be added to gummies for sweetness. Also, check the ingredient list on ashwagandha products that use terms like “plus,” “multi” or “daily support” in their name. These often contain additional adaptogens or other botanicals or compounds. While ashwagandha poses little risk for most, it’s important to check for any other active ingredients that could potentially interact with health conditions, medications or other supplements.
Our Search for the Best Ashwagandha Supplements
Nature Made Ashwagandha Gummies($20 for 30 daily doses at Amazon):If you’re not sure about Gaia Herbs’ “spicy” gummy, then consider this berry option that’s lower in added sugars in comparison to many others (with 3 g for a daily dose of two gummies). The product also doesn’t use artificial sweeteners, flavors or dyes and is gluten free. However, some customers have reported that these gummies tend to dry out quickly.
Nature’s Way Ashwagandha Capsules($21 for 30 daily doses at Amazon):Dr. Al-Shaer recommends these if you’re looking for a capsule. The product is independently verified, as well as gluten-free and free from artificial colors, flavors or preservatives. It also lists the withanolide amount on the label—something Marshall says a reputable brand should provide. However, its slightly lower withanolide content (3.5%) kept it from making our best overall list.
What are adaptogens?
Adaptogens are a category of botanicals or plants containing compounds that enhance the body’s ability to handle and cope with stress, and are purported to help fight fatigue and boost your immune system. Adaptogens have been used in Ayurvedic and Eastern medicines for hundreds of years. Yet, only in the past few years have adaptogens like ashwagandha, rhodiola, Siberian ginseng and holy basil started to surface in mainstream media and on store shelves. Among the adaptogens you see being sold, ashwagandha (withania somnifera) has quickly become one of the most popular thanks to its benefits and long-term safety.
What are the benefits of ashwagandha supplements?
It’s important to note that the key to seeing benefits from ashwagandha is taking the supplement consistently. “Be patient because ashwagandha has to build up in your system,” says Marshall. “Clinical trials indicate that true effects occur starting at 30 days. These effects will increase as you go 30, 60, 90 days taking it because the benefits come from ashwagandha’s gradual influence on the body’s circadian rhythms and endocrine system, which takes time.”
Can I take ashwagandha with other supplements?
Probably. There is little to no evidence that ashwagandha should not be taken with other supplements. However, talking to your healthcare provider before adding a new one is never a bad idea.
What are the side effects of ashwagandha?
“Ashwagandha is one of the safest long-term supplements to take,” says Marshall. However, she cautions that anyone taking multiple medications should always check with their healthcare provider first. She also advises that someone with a known sensitivity to nightshades in their diet (which are foods like tomatoes, potatoes, eggplants or peppers) should proceed cautiously. This is because withanolides, the active compounds in ashwagandha, are a class of phytonutrients in the nightshade family.
When should I take ashwagandha supplements?
Marshall is a big fan of taking ashwagandha in the morning to support the adrenal gland and cortisol levels throughout the day. However, she says there really is no “ideal” or “best” time to take ashwagandha since it builds up in your system to support the body on an ongoing basis. This holds true for those taking ashwagandha primarily for sleep support. The active compounds don’t cause drowsiness; instead, they support circadian rhythms which leads to sleep improvements for some. Remember that the benefits of ashwagandha take time to develop, so you’ll want to ensure you’re taking your supplement consistently for at least 30 to 60 days to see its full effect.
Carolyn Williams, PhD, RDNis a registered dietitian, tenured college professor and journalist who’s written on a host of nutrition and health topics. The relationship between diet and chronic inflammation is an area in which she specializes, and she co-hosts the podcast Happy Eating, which explores the connection that mental wellness has to diet and lifestyle.
Keri Marshall, MS, ND, is a highly experienced naturopathic doctor and epidemiologist, who has helped patients attain optimal health with natural solutions for over two decades. Marshall is an expert in women’s medicine, pediatrics, and chronic disease management. She operates an integrative medical practice in Wilmington, NC, is CEO and co-founder of Virtu Health Solutions and Chomp Gums, and provides nutrition and research consulting services.
Dr. Abrar Al-Shaer, PhD, RD, LDN, WFIM-CP, is a registered dietitian and founder of the practice Nourish Women Nutrition, which specializes in integrative nutrition for women. Dr. Al-Shaer has extensive experience blending botanical medicine with nutrition science to guide women in understanding and treating their bodies holistically.
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Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Lopresti AL, Smith SJ.Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trials.
Journal of Herbal Medicine,2021(28). doi:10.1016/j.hermed.2021.100434
Remenapp A, Coyle K, Orange T, et al.Efficacy of Withania somnifera supplementation on adult’s cognition and mood.J Ayurveda Integr Med. 2022;13(2):100510.
Office of Dietary Supplements -Ashwagandha: Is it helpful for stress, anxiety, or sleep?
