What are the benefits of ashwagandha supplements?

“The most notable benefit ashwagandha supplements offer is their effect on lowering stress levels,” says Bah. “The herb is classified as an adaptogen, which indicates its capability to normalize physiologic processes and thereby stabilize the body's response to stress . Studies suggest that ashwagandha not only lowers stress levels but provides the mind with protection against future stress—which is said to improve quality of life.” (Our best for stress pick is from Nature Made .) And ashwagandha may have other benefits. “Some people also use ashwagandha for improving thinking ability, reducing pain and swelling , and to increase libido,” says Bah.

Can you take ashwagandha supplements with other supplements?

You should always consult your doctor before taking new supplements, especially if you are on other supplements, medications, or have health complications.

When should you take ashwagandha supplements?

You can take ashwagandha at different times of the day, depending on your health goals. “If you’re looking to consume ashwagandha for general health promotion, it’s recommended to take it on an empty stomach in the morning,” says Snyder. “If you’re looking to gain bulk and strength , it’s recommended to consume ashwagandha after meals.”

How often should you take ashwagandha supplements?

With ashwagandha, you can’t just pop a supplement and hope to feel chill immediately. You need to take it daily. “The key with ashwagandha and any other adaptogen is giving it time to work,” says Lorencz. “It can take up to 60 days of regular consumption to see and feel the benefits.”

Do ashwagandha supplements expire?

Yes, they do. "As with any herbal or medicinal supplement, the longer it's exposed to air and sunlight, the less effective it will be,” says Lorencz. “It won't necessarily go bad at a certain date, but the longer it's exposed to the elements the more likely it is to decrease in effectiveness.” Keep your supplement, root, or powder in an airtight container and in a dark and cool location to help keep it potent as long as possible, she suggests.

The 11 Best Ashwagandha Supplements of 2024

A collage of Ashwagandha Supplements we recommend on a colorful background — Byrdie / Jaclyn Mastropasqua

When it comes to the world of adaptogens and stress-helping supplements, ashwagandha is one of the most talked-about. “Ashwagandha has been used for centuries for its medicinal properties,” Kelsey Lorencz, a registered dietitian nutritionist and the owner of Graciously Nourished, says. “As an adaptogen, it has the ability to help our bodies better respond to stress."

She explains that, unlike other adaptogens, ashwagandha has more of a sedative effect, which can be helpful for people who tend to be anxious or nervous. "While it can help your body respond to chronic and oxidative stress, it can also help with tension and nerves," she says.

We asked nutrition experts from all over the world to weigh in on the best ashwagandha supplements, evaluating each formula on active ingredients, type, dosage, and benefits targeted. After considering dozens of formulations, we landed on these top-rated picks.

Our Top Picks

Best Overall:

Life Extension Optimized Ashwagandha at Amazon ($10)

Jump to Review

Best Budget:

Himalaya Ashwagandha Capsules at Amazon ($21)

Jump to Review

Best Drugstore:

YouTheory Ashwagandha at Amazon ($17)

Jump to Review

Best Powder:

Apothékary Ashwagandha at Apothekary.co (See Price)

Jump to Review

Best for Sleep:

Integrative Therapeutics Cortisol Manager at Amazon ($69)

Jump to Review

Best Organic:

Organic India Ashwagandha at Amazon (See Price)

Jump to Review

Best for Stress:

Nature Made Calm & Relax at Amazon ($39)

Jump to Review

Best for Brain Health:

Thorne Memoractiv at Amazon ($65)

Jump to Review

Best Splurge:

Nootropics Depot Ashwagandha Extract Powder at Amazon ($27)

Jump to Review

Best for Energy:

Moon Juice Stress Management Supplement at Amazon ($49)

Jump to Review

Best Overall

Life Extension Optimized Ashwagandha

PHOTO:

Amazon

$8 at Amazon $18 at Walmart $8 at iHerb

What We Like

Gluten-free
Vegetarian
Non-GMO

What We Don't Like

Should not be used by those on thyroid medication

Ready, set…reduce your stress levels! The supplement contains Sensoril ashwagandha extract, which is made from ashwagandha’s root and leaf. It contains both the root and leaf, and 10 percent withanolide, so it’s very potent.

Reviewers noted how quickly it took effect, with many feeling a decrease in stress within a couple of days. They also loved that it improved their quality of sleep.

Price at time of publish: $8 for 60

Type: Capsule | Key Ingredients: Sensoril ashwagandha extract | Age Range: Adult | Dosage: 1 capsule | Certified: cGMP-certified by NSF International, Non-GMO

Best Budget

Himalaya Ashwagandha Capsules

PHOTO:

Himalaya

$21 at Amazon $30 at iHerb

What We Like

Vegan
Dairy-free
Affordable

What We Don't Like

Reviewers note they don't taste good

“This scientifically proven formula is made with 100 percent pure extracts of ashwagandha,” says Faatimah Bah, a dietitian in Saudi Arabia. “The ashwagandha content per capsule is 670 milligrams, and much of this is at a higher concentration than a standard supplement.” And, at less than 50 cents per capsule, they’re relatively budget-friendly.

Price at time of publish: $20 for 60 count

Type: Capsule | Key Ingredients: Organic ashwagandha powder, organic ashwagandha extract, organic ashwagandha supercritical C02 extract | Age Range: Adult 18+ | Dosage: 1 capsule | Certified: USDA organic, non-GMO, GMP

Best Drugstore

YouTheory Ashwagandha

PHOTO:

GNC

$17 at Amazon $16 at Target $16 at Walmart

What We Like

Gluten-free
Dairy-free
Third-party tested

What We Don't Like

Manufacturing facility also processes fish extracts

Many ashwagandha supplements sell online, but here’s one you may be able to find in your local drugstore. We think that this ashwagandha supplement is great because it contains KSM-66, which is an organic, full-spectrum ashwagandha extract that is sourced from the root. Plus, it comes in easy-to-take vegetarian capsules, and it is also dairy, soy, and gluten-free.

Price at time of publish: $15 for 60 count

Type: Capsule | Key Ingredients: Organic ashwagandha root extract, organic ashwagandha root powder, and ginger root extract | Age Range: Adult 18+ | Dosage: 2 capsules | Certified: Non-GMO

Best Powder

Apothékary Ashwagandha

PHOTO:

ApothÃ©kary

View on Apothekary.co

What We Like

Vegan
Dissolves easily into drinks

What We Don't Like

No indication it's third-party verified

Yup, blending ashwagandha into lattes is a thing. We love this supplement, which comes in powder form and can be easily added to smoothies, lattes, or other warm drinks.

Even better: The Apothékary supplements are organic, and most of the ingredients are fair trade and non-GMO. Overall, the brand has really high standards around ingredient quality and purity.

Price at time of publish: $39 for 20 servings

Type: Powder | Key Ingredients: Ashwagandha | Age Range: Adult 18+ | Dosage: 1 teaspoon | Certified: Whole30 compliant

Best for Sleep

Integrative Therapeutics Cortisol Manager

PHOTO:

Amazon

$69 at Amazon View on Pharmaca.com

What We Like

Vegan
Can improve sleep quality
Can support adrenal health

What We Don't Like

Reviewers note receiving less tablets than advertised

Ashwagandha combats stress, which is often a major underlying cause of many sleep disorders. That's why you'll also find that some ashwagandha supplements are formulated specifically to help with sleep, like this one. It also contains other nutrients, like L-theanine and phosphatidylserine from soy lecithin, needed to restore proper sleep-wake cycles and to help improve both sleep quality and quantity.

Price at time of publish: $26 for 30 count

Type: Tablet | Key Ingredients: Ashwagandha, L-theanine, magnolia bark extract, phosphatidylserine | Age Range: Adult 18+ | Dosage: 1 tablets | Certified: Vegan, NSF, Emerson Quality Program, GMP

Best Organic

Organic India Ashwagandha

PHOTO:

Amazon

View on Amazon $31 at iHerb $31 at Thrive Market

What We Like

Gluten-free
Grown sustainably
Supports healthy energy levels

What We Don't Like

Reviewers note it made them feel groggy in mornings when taken before sleep

If you’re wanting to purchase an organic product, look no further than this pick. “This supplement contains a huge percentage of the root extract,” says Bah. “The ashwagandha is grown sustainably, using regenerative agriculture. This is a plus if you care about the environment.”

Price at time of publish: $21 for 90 count

Type: Capsule | Key Ingredients: Organic ashwagandha root | Age Range: Adult 18+ | Dosage: 2 capsules | Certified: USDA organic, non-GMO, B corporation, halal

Best for Stress

Nature Made Calm & Relax

PHOTO:

Amazon

$39 at Amazon $16 at Target $21 at Walmart

What We Like

Vegetarian
Gluten-free
No artificial colors, flavors, or preservatives

What We Don't Like

Reviewers note there weren't many noticeable results

This product is designed to promote relaxation, as it contains 125 milligrams of ashwagandha and 300 milligrams of magnesium. Pairing the calming mineral magnesium with ashwagandha is a win-win. We can honestly say this was our go-to supplement for stressful work days.

Price at time of publish: $19 for 54 count

Type: Capsule | Key Ingredients: Magnesium oxide and Sensoril ashwagandha | Age Range: Adult 18+ | Dosage: 2 capsules | Certified: Gluten-free

Best for Brain Health

Thorne Memoractiv

PHOTO:

Amazon

$65 at Amazon $89 at iHerb

What We Like

Gluten-free
Supports brain health
Reduces brain fog

What We Don't Like

Contains caffeine

Thorne Memoractiv formula is all about fighting brain fog, improving focus, and balancing stress. The first ingredient in this supplement, which is designed to support brain health, is ashwagandha.

Just note that the ingredient ginkgo is a blood thinner, so discuss with your doctor before taking this supplement.

Price at time of publish: $65 per 60 count

Type: Capsule | Key Ingredients: Ashwagandha, acetyl-L carnitine, ginkgo phytosome, bacopa extract, pterostilbene, caffeine, lutein, zeaxanthin isomers | Age Range: Adult 18+ | Dosage: 2 capsules | Certified: cGMP certification from NSF International

Best Splurge

Nootropics Depot Ashwagandha Extract Powder

Nootropics Depot Shoden Ashwagandha Extract Powder

PHOTO:

Amazon

$27 at Amazon $25 at nootropicsdepot.com

What We Like

Lab analysis
Contains highest concentration of withanolide available

What We Don't Like

Not for anyone pregnant or nursing

Per the supplement’s product page, Shoden is a clinically tested, purified extract of ashwagandha that’s made from carefully selected roots and leaves. At $40 for 30 grams, the powder is a bit of a splurge, but we vote that it's worth it thanks to the product's high levels of withanolides—a property within the plant that supports pain management and promoting feelings of restfulness.

Price at time of publish: $27 for 125 servings

Type: Powder | Key Ingredients: Shoden ashwagandha | Age Range: Adult 18+ | Dosage: 120 milligrams

Best for Energy

Moon Juice Stress Management Supplement

Moon Juice SuperYou Daily Stress Management Supplement

PHOTO:

Amazon

$49 at Amazon $25 at Sephora $49 at Ulta

What We Like

Improves energy, mood and focus
Reduces high cortisol levels
Sustainably sourced ingredients

What We Don't Like

Capsules are large

Moon Juice is well-known for their adaptogen supplements and skincare, and this ashwagandha supplement is one of their best-selling products. It contains a combination of ingredients that work together to combat stress for increased energy and focus, including rhodiola, amla fruit, and shatavari. Reviewers noted that they felt more relaxed and alert throughout the day, and that they noticed results pretty quickly after use.

Price at time of publish: $49 for 60 count

Type: Capsule | Key Ingredients: Organic ashwagandha root and leaf extract, shatavari root extract, organic amla fruit extract, rhodiola root extract | Age Range: Adult 18+ | Dosage: 2 capsules | Certified: Non-GMO, Gluten-free, Vegan

Best for Anxiety

Maharishi Ayurveda Worry Free Calm Remedy

PHOTO:

Maharishi Ayurveda

View on Mapi.com

what We Like

Relieves tension
Promotes deep sleep
Balances emotions

What We Don't Like

Not certified organic

Maharishi Ayurveda is considered one of the oldest Ayurvedic product companies in the States, being founded by Maharishi Mahesh Yogi (who popularized transcendental meditation worldwide). All of their products are sustainably sourced by experts in India with formulas that date back thousands of years. This supplement is great choice for those who have anxiety or deal with persistent worrying, as the blend caters to easing stress and calming the mind.

Price at time of publish: $40 for 60 count

Type: Tablet | Key Ingredients: Ashwagandha, jatamansi, licorice root, gotu kola, dwarf morning glory | Age Range: 10+ | Dosage: 1-2 tablets twice daily | Certified: ISO, non-GMO

Final Verdict

Ashwagandha supplements can help with everything from stress to sleep to brain health. Team Byrdie’s top pick is Life Extension Optimized Ashwagandha because of it's affordable price and potent formula, while Nootropics Depot Shoden Ashwagandha Extract Powder is also top-rated. Trying to save dollars? Himalaya Ashwagandha Capsules are less than 50 cents per capsule.

What to Look For in an Ashwagandha Supplement

Certified organic

When it comes to choosing an ashwagandha supplement, Kimberly Snyder, a three-time New York Times best-selling author, a plant-based celebrity nutritionist, holistic wellness expert, and the founder of Solluna by Kimberly Snyder, says that first and foremost, you want to make sure it has the USDA organic stamp. Brands can pretty freely include the words “natural” and “organic” on product packaging regardless of whether or not the formulas are fully organic, but the USDA stamp should ensure that the supplement is made from at least 95% organic ingredients. (Like the ORGANIC INDIA ashwagandha or Himalaya ashwagandha from our selection above!)

Whole herb formulas

Snyder also recommends looking for supplements that contain the whole herb rather than herb extractions. This way, you can ensure you receive the maximum amount of benefits from the plant.

Properly grown and sourced

Where and how ashwagandha is grown will affect how efficacious it will be. “While ashwagandha can grow all around the world, traditionally black soil is considered the most ideal condition for this plant, which is where nature can concentrate its active compounds,” says Snyder. “One such place is the Nagori region of central India, where the high altitude, black soil, and limited rain and fertilizer allow the plant to flourish to its fullest potential.”

In addition to being grown in black soil, Snyder stresses the importance of going with a brand that understands that harvesting time is to be respected. “The fruits of the ashwagandha plant should be mature but not dried out, which is when the active principles are the highest.”

Of course, not all of this information may be listed on a product label, so be sure to do your research or reach out to a brand directly before making a purchase.

FAQ

What are the benefits of ashwagandha supplements?

“The most notable benefit ashwagandha supplements offer is their effect on lowering stress levels,” says Bah. “The herb is classified as an adaptogen, which indicates its capability to normalize physiologic processes and thereby stabilize the body's response to stress. Studies suggest that ashwagandha not only lowers stress levels but provides the mind with protection against future stress—which is said to improve quality of life.” (Our best for stress pick is from Nature Made.)

And ashwagandha may have other benefits. “Some people also use ashwagandha for improving thinking ability, reducing pain and swelling, and to increase libido,” says Bah.
Can you take ashwagandha supplements with other supplements?

You should always consult your doctor before taking new supplements, especially if you are on other supplements, medications, or have health complications.
When should you take ashwagandha supplements?

You can take ashwagandha at different times of the day, depending on your health goals. “If you’re looking to consume ashwagandha for general health promotion, it’s recommended to take it on an empty stomach in the morning,” says Snyder. “If you’re looking to gain bulk and strength, it’s recommended to consume ashwagandha after meals.”
How often should you take ashwagandha supplements?

With ashwagandha, you can’t just pop a supplement and hope to feel chill immediately. You need to take it daily. “The key with ashwagandha and any other adaptogen is giving it time to work,” says Lorencz. “It can take up to 60 days of regular consumption to see and feel the benefits.”
Do ashwagandha supplements expire?

Yes, they do. "As with any herbal or medicinal supplement, the longer it's exposed to air and sunlight, the less effective it will be,” says Lorencz. “It won't necessarily go bad at a certain date, but the longer it's exposed to the elements the more likely it is to decrease in effectiveness.” Keep your supplement, root, or powder in an airtight container and in a dark and cool location to help keep it potent as long as possible, she suggests.

Byrdie Tip

Note that when using these products, or any type of supplement, it’s important to consult your doctor for proper dosing information, especially if you are pregnant and/or breastfeeding, or have been diagnosed with an autoimmune disease.

Why Trust Byrdie

Byrdie contributor Amy Gorin, MS, RDN is a registered dietitian nutritionist and has over a decade of experience in the nutrition industry, writing for some of the biggest magazines and websites out there. She specializes in plant-based nutrition and is one of the most recognized nutrition experts in America.

Amy worked with several experts to determine the best ashwagandha supplements, including:

Kelsey Lorencz, a registered dietitian nutritionist and the owner of Graciously Nourished.
Kimberly Snyder, a three-time New York Times best-selling author, a plant-based celebrity nutritionist, holistic wellness expert, and the founder of Solluna by Kimberly Snyder.
Faatimah Bah, a dietitian in Saudi Arabia.
Linzy Ziegelbaum, a registered dietitian and the founder of LNZ nutrition.

According to our Diversity Pledge, 15% of products in our newly-published market roundups will feature Black-owned and/or Black-founded brands. At the time of publishing, we were not able to find any ashwagandha supplements from a Black-owned and/or Black-founded business. If you know of one we should consider, please email us at contact@byrdie.com and we will evaluate the product ASAP.

Updated by Shannon Stubbs

Article Sources

Byrdie takes every opportunity to use high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial guidelines to learn more about how we keep our content accurate, reliable and trustworthy.

Langade D, Kanchi S, Salve J, Debnath K, Ambegaokar D. Efficacy and safety of ashwagandha (Withania somnifera) root extract in insomnia and anxiety: a double-blind, randomized, placebo-controlled study. Cureus. 2019;11(9):e5797. doi: 10.7759/cureus.5797
Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255-262. doi:10.4103/0253-7176.106022
Singh N, Bhalla M, De Jager P, Gilca M. An overview on ashwagandha: a rasayana (Rejuvenator) of Ayurveda. Afr J Trad Compl Alt Med. 2011;8(5S). doi: 10.4314/ajtcam.v8i5S.9
Kalmbach DA, Anderson JR, Drake CL. The impact of stress on sleep: Pathogenic sleep reactivity as a vulnerability to insomnia and circadian disorders. J Sleep Res. 2018;27(6):e12710. doi:10.1111/jsr.12710
Dasdelen MF, Er S, Kaplan B, et al. A Novel Theanine Complex, Mg-L-Theanine Improves Sleep Quality via Regulating Brain Electrochemical Activity. Front Nutr. 2022;9:874254. Published 2022 Apr 5. doi:10.3389/fnut.2022.874254
Pistollato F, Sumalla Cano S, Elio I, Masias Vergara M, Giampieri F, Battino M. Associations between Sleep, Cortisol Regulation, and Diet: Possible Implications for the Risk of Alzheimer Disease. Adv Nutr. 2016;7(4):679-689. Published 2016 Jul 15. doi:10.3945/an.115.011775
Pickering G, Mazur A, Trousselard M, et al. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020;12(12):3672. Published 2020 Nov 28. doi:10.3390/nu12123672
Naderi GA, Asgary S, Jafarian A, Askari N, Behagh A, Aghdam RH. Fibrinolytic effects of Ginkgo biloba extract. Exp Clin Cardiol. 2005;10(2):85-87.
Wang J, Zhang H, Kaul A, et al. Effect of Ashwagandha Withanolides on Muscle Cell Differentiation. Biomolecules. 2021;11(10):1454. Published 2021 Oct 4. doi:10.3390/biom11101454
Ivanova Stojcheva E, Quintela JC. The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical Evidence. Molecules. 2022;27(12):3902. Published 2022 Jun 17. doi:10.3390/molecules27123902
Gul M, Liu ZW, Iahtisham-Ul-Haq, et al. Functional and Nutraceutical Significance of Amla (Phyllanthus emblica L.): A Review. Antioxidants (Basel). 2022;11(5):816. Published 2022 Apr 22. doi:10.3390/antiox11050816
Pandey AK, Gupta A, Tiwari M, et al. Impact of stress on female reproductive health disorders: Possible beneficial effects of shatavari (Asparagus racemosus). Biomed Pharmacother. 2018;103:46-49. doi:10.1016/j.biopha.2018.04.003

The 11 Best Ashwagandha Supplements of 2024, According to a Registered Dietitian

Best Overall

Life Extension Optimized Ashwagandha

Best Budget

Himalaya Ashwagandha Capsules

Best Drugstore

YouTheory Ashwagandha

Best Powder

Apothékary Ashwagandha

Best for Sleep

Integrative Therapeutics Cortisol Manager

Best Organic

Organic India Ashwagandha

Best for Stress

Nature Made Calm & Relax

Best for Brain Health

Thorne Memoractiv

Best Splurge

Nootropics Depot Ashwagandha Extract Powder

Best for Energy

Moon Juice Stress Management Supplement

Best for Anxiety

Maharishi Ayurveda Worry Free Calm Remedy

Final Verdict

What to Look For in an Ashwagandha Supplement

Certified organic

Whole herb formulas

Properly grown and sourced

Why Trust Byrdie

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