Quick List - Top Ashwagandha Supplement
A Registered Dietitian Nutritionist for over 25 years, Kathy has mastered numerous medical specialties and teaching methods: health promotion, counseling, academic teaching, endocrinology, psychiatry/mental health, supplements, diabetes, obesity, heart disease, aging, and alternative medicine. Experiences include: -Managing her own telehealth/nutrition consulting business -Directing a continuing education program for RDs and nurses -Consulting for long-term care regulatory affairs -Working with State and local health departments -Coordinating diabetes education programs Her experiences led her to reach people with life-changing information as a medical editor and writer. For over five years, Kathy has acquired increasingly complex roles. Passionate about the root causes of disease, she obtained her certification in Integrative Medicine and Functional Nutrition from the Academy of Nutrition and Dietetics three years ago. This series continues to influence her approach to writing.
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Ashwagandha supplements are generally safe for short-term use but lack research on long-term safety. Potential side effects include drowsiness, stomach upset, diarrhea, and rare cases of liver damage, making it unsuitable for those with liver disease.
It may also increase thyroid hormone levels, posing risks for individuals with hyperactive thyroid conditions or on thyroid medications. Pregnant or breastfeeding women should avoid ashwagandha due to insufficient safety data.
Note that ashwagandha may also interact with some medications, so checking with your doctor, pharmacist, or registered dietitian for interactions before use is advisable.
Ashwagandha's adaptogenic properties may benefit stress, anxiety, sleep quality, energy metabolism, exercise performance, reproductive health, and mental well-being while helping to lower elevated cortisol levels and their associated adverse effects.
Ashwagandha supplements may help to reduce stress, improve sleep, and enhance energy by regulating cortisol levels, easing anxiety, and improving insomnia symptoms.
They may also benefit reproductive health in infertile men, enhance sexual wellness, and support mental well-being by managing depression and anxiety.
For athletes, ashwagandha shows modest benefits in exercise performance and energy metabolism but should be used cautiously with antioxidants, which can interfere with exercise adaptations.
Ashwagandha's adaptogenic properties make it valuable for managing stress and promoting overall health for both active individuals and those seeking general wellness.
Kathy Shattler, MS, RDN, shared some expert tips for using ashwagandha supplements.
Full spectrum extracts are recommended over other ashwagandha extracts to enjoy the complete complement of water and fat-soluble bioactive compounds. Root extracts offer the highest concentration of full-spectrum compounds.
Using ashwagandha and rhodiola together is a good synergistic combination, as is magnesium and ashwagandha.
Do not take vitamin D or calcium with ashwagandha, which will hinder nutrient absorption.
If taking ashwagandha for sleep, take it in the evening instead of the regular energizing daytime schedule usually recommended.
By following these tips, you can enhance the effectiveness of your ashwagandha supplementation.
A common ashwagandha dosage is 600 mg of root extract daily, split into two 300 mg doses with meals. While this protocol is widely used for stress relief, individual needs may vary, and consulting a healthcare provider is recommended.
Further research is needed to determine standardized dosing and the most effective forms for addressing stress and related conditions, highlighting the importance of personalized guidance.
KSM-66, using only the root, is more uplifting, while Sensoril, which includes both root and leaves, is calming and contains higher levels of bioactive compounds linked to cognitive and anti-cancer benefits.
For targeted benefits like stress relief and improved athletic performance, choose standardized ashwagandha extracts like KSM-66 or Sensoril®. These extracts are standardized to contain specific levels of active compounds, ensuring consistent dosing and efficacy.
KSM-66, in particular, is backed by 24 clinical trials and is shown to reduce stress, enhance sleep, memory, and endurance, and boost testosterone in men.
Sensoril® focuses on cognitive health, with clinical studies demonstrating its effectiveness in managing stress and improving sleep. With over 12 published studies, Sensoril® has been shown to support cognitive function and stress relief, making it a reliable option for those seeking specific health benefits.
Consider ashwagandha supplements that include black pepper extract, such as BioPerine®, to enhance absorption.
Black pepper extract, particularly BioPerine®, improves the bioavailability of ashwagandha's active compounds by inhibiting enzymes that would otherwise break them down too quickly, making the supplement more effective.
BioPerine® is a standardized black pepper extract containing at least 95% piperine, which has been clinically studied for nearly 20 years. It is the only black pepper extract with research supporting its safety and efficacy in enhancing nutrient absorption, making it a reliable option for improving the effectiveness of supplements like ashwagandha.
Ayurvedic medicine recommends taking ashwagandha with milk or healthy fats, such as olive oil, to enhance the absorption of fat-soluble compounds.
If you prefer plant-based supplements, choose veg capsules made from plant-derived materials like cellulose.
Veg capsules are suitable for vegetarians, vegans, and those following halal diets, as they are free from animal-derived ingredients like gelatin. Additionally, veg capsules avoid common allergens found in gelatin, making them a great option for individuals with dietary restrictions or sensitivities.
For those who have difficulty swallowing pills or prefer a more enjoyable supplement experience, gummies may be a good alternative. While not as common as capsules, gummy supplements can offer a fun, tasty way to take nutrients without sacrificing effectiveness, but they may contain added sugars or other ingredients to enhance flavor.
Third-party testing involves independent laboratories verifying that the supplement contains the ingredients listed on the label without harmful contaminants, such as heavy metals or toxins. This certification helps ensure that the product meets high-quality standards and is safe for consumption.
Products | Image | Click to purchase | Key features | Details | ||||||||
---|---|---|---|---|---|---|---|---|---|---|---|---|
Root Extract | Dosage | KSM-66 | Sensoril® | Black Pepper Extract | Additional Ingredients | Form | Third-Party Tested | |||||
1 | NaturaLife Labs Organic Ashwagandha | ![]() | High-Potency Organic Ashwagandha With Quality Assurance | 2100mg | Organic Pullulan Capsule | Veg capsule | ||||||
2 | Futurebiotics Ashwagandha Extra Strength | ![]() | Extra-Strength Extract With Enhanced Absorption | 150mg | Microcrystalline cellulose | Veg capsule | unknown | |||||
3 | Nature’s Bounty Anxiety & Stress Relief | ![]() | Clinically Backed Stress and Mood Support | 600mg | Vegetable Cellulose | Veg capsule | unknown | |||||
4 | Goli Nutrition Ashwa Gummies | ![]() | Delicious Gummies With Holistic Wellness Benefits | 300mg | Organic Tapioca Syrup, Organic Cane Sugar | Gummies | ||||||
5 | Clean Nutraceuticals Ashwagandha, Maca, and Fenugreek | ![]() | Comprehensive Herbal Formula for Stress and Vitality | 500mg | Gelatin Capsule | Gelatin capsule | ||||||
6 | Himalaya Organic Ashwagandha | ![]() | Full-Spectrum Stress Support With Organic Purity | 670mg | Caplet | |||||||
7 | LiliCare Ashwagandha Gummies | ![]() | Multi-Functional Gummies for Stress and Energy | 2000mg | Organic Tapioca Syrup, Water, Pectin | Gummies | ||||||
8 | Nutricost KSM-66 Capsules | ![]() | Pure KSM-66 With Clinically Proven Absorption | 600mg | Veg capsule | |||||||
9 | Nature Made Ashwagandha Capsules | ![]() | Clinically Backed Stress Relief in One Capsule | 125mg | Cellulose Gel | Gelatin capsule | ||||||
10 | Youtheory Ashwagandha | ![]() | Dual-Purpose Stress and Digestive Support | 1000mg | Vegetarian Capsule | Veg capsule |
This supplement delivers a potent dose of 2,100 mg of ashwagandha per serving, sourced from organic root powder and a 2.5% withanolides extract. It is free of fillers like magnesium stearate and artificial additives, making it a straightforward option for those seeking a pure formulation. The capsules are manufactured in an FDA-registered, GMP-compliant facility to ensure quality.
The product emphasizes traditional Ayurvedic usage while meeting modern quality standards. With its organic certification and absence of common allergens, this ashwagandha supplement appeals to individuals looking for high potency with clean ingredients.
Root Extract | |
---|---|
Dosage | 2100mg |
KSM-66 | |
Sensoril® | |
Black Pepper Extract | |
Additional Ingredients | Organic Pullulan Capsule |
Form | Veg capsule |
Third-Party Tested |
This formulation features 150 mg of 20:1 ashwagandha extract, equivalent to 3,000 mg of raw root, combined with BioPerine to improve absorption. It supports stress management, cortisol balance, and memory enhancement. The supplement is free of GMOs, gluten, and soy and undergoes rigorous in-house testing at a cGMP-certified New York facility.
The inclusion of BioPerine is a noteworthy addition to nutrient absorption, setting it apart from basic formulations. This product is well-suited for individuals seeking a concentrated extract in a smaller capsule size.
Root Extract | |
---|---|
Dosage | 150mg |
KSM-66 | |
Sensoril® | |
Black Pepper Extract | |
Additional Ingredients | Microcrystalline cellulose |
Form | Veg capsule |
Third-Party Tested | unknown |
This supplement incorporates 300 mg of KSM-66 ashwagandha per serving, a clinically studied root extract known for stress relief benefits. It also includes L-theanine, an amino acid that promotes relaxation. Free of artificial additives, gluten, and lactose, the formula reflects the brand's commitment to quality.
The pairing of ashwagandha with L-theanine offers dual support for stress and mood management, making this product a versatile option for those looking to address mental wellness.
Root Extract | |
---|---|
Dosage | 600mg |
KSM-66 | |
Sensoril® | |
Black Pepper Extract | |
Additional Ingredients | Vegetable Cellulose |
Form | Veg capsule |
Third-Party Tested | unknown |
Each serving of these mixed berry-flavored gummies contains KSM-66 ashwagandha and Vitamin D. The formulation supports stress reduction, sleep quality, and memory, alongside immune health benefits. These gummies are vegan, non-GMO, and free of gluten and gelatin, catering to various dietary needs.
The gummy format provides an easy, palatable way to integrate ashwagandha into daily routines, particularly for those who prefer alternatives to capsules or powders.
Root Extract | |
---|---|
Dosage | 300mg |
KSM-66 | |
Sensoril® | |
Black Pepper Extract | |
Additional Ingredients | Organic Tapioca Syrup, Organic Cane Sugar |
Form | Gummies |
Third-Party Tested |
This complex combines 5000 mg of ashwagandha with maca root, fenugreek, and 14 other herbal ingredients in a "17-in-1" formulation. The blend is designed to support mood, stress relief, and vitality, with black pepper extract added for enhanced absorption.
By consolidating multiple herbal supplements into two capsules, this product may appeal to those seeking a comprehensive formula. However, its wide range of ingredients requires careful consideration for individual tolerance.
Root Extract | |
---|---|
Dosage | 500mg |
KSM-66 | |
Sensoril® | |
Black Pepper Extract | |
Additional Ingredients | Gelatin Capsule |
Form | Gelatin capsule |
Third-Party Tested |
Himalaya's ashwagandha provides a blend of root powder and extract, emphasizing full-spectrum plant chemistry. This vegan, non-GMO supplement supports stress management and energy levels. Manufactured in a cGMP-certified facility, it is free from common allergens and rigorously tested for safety and efficacy.
The dual powder-and-extract formulation offers a holistic approach to ashwagandha supplementation, staying true to its Ayurvedic origins while maintaining modern quality standards.
Root Extract | |
---|---|
Dosage | 670mg |
KSM-66 | |
Sensoril® | |
Black Pepper Extract | |
Additional Ingredients | |
Form | Caplet |
Third-Party Tested |
This gummy supplement combines 2,000 mg of ashwagandha root extract with complementary ingredients like turmeric, chamomile, and vitamins B12 and D. It is vegan, gluten-free, and enhanced with black pepper for absorption. The formula targets mood, energy, and stress relief in a convenient gummy format.
With its multi-ingredient blend, this product provides additional benefits beyond traditional ashwagandha supplements, appealing to those seeking diverse wellness support.
Root Extract | |
---|---|
Dosage | 2000mg |
KSM-66 | |
Sensoril® | |
Black Pepper Extract | |
Additional Ingredients | Organic Tapioca Syrup, Water, Pectin |
Form | Gummies |
Third-Party Tested |
Each serving delivers 600 mg of KSM-66 ashwagandha root extract with 5% withanolides, paired with BioPerine for absorption. The capsules are non-GMO, gluten-free, and manufactured in a GMP-compliant facility, ensuring high quality and consistency.
This straightforward formulation focuses on clinically studied KSM-66, making it ideal for those seeking a single-ingredient supplement with enhanced absorption.
Root Extract | |
---|---|
Dosage | 600mg |
KSM-66 | |
Sensoril® | |
Black Pepper Extract | |
Additional Ingredients | |
Form | Veg capsule |
Third-Party Tested |
This product contains 125 mg of ashwagandha extract per capsule, designed to reduce stress and balance cortisol levels over 4–8 weeks. The capsules are gluten-free, free from artificial colors and preservatives, and sourced from high-quality ingredients.
Nature Made’s clinical backing and minimalist formulation make it a reliable option for those looking to support stress management in a straightforward way.
Root Extract | |
---|---|
Dosage | 125mg |
KSM-66 | |
Sensoril® | |
Black Pepper Extract | |
Additional Ingredients | Cellulose Gel |
Form | Gelatin capsule |
Third-Party Tested |
This supplement features 1,000 mg of a proprietary ashwagandha and ginger blend, including clinically studied KSM-66. It supports stress management and cortisol balance while being free of gluten, soy, and dairy.
The addition of ginger and KSM-66 enhances this product's appeal for those seeking adaptogenic and digestive support in a single supplement.
Root Extract | |
---|---|
Dosage | 1000mg |
KSM-66 | |
Sensoril® | |
Black Pepper Extract | |
Additional Ingredients | Vegetarian Capsule |
Form | Veg capsule |
Third-Party Tested |
No. 1: NaturaLife Labs|Organic Ashwagandha
No. 2: Futurebiotics|Ashwagandha Extra Strength
No. 3: Nature’s Bounty|Anxiety & Stress Relief
No. 4: Goli Nutrition|Ashwa Gummies
No. 5: Clean Nutraceuticals|Ashwagandha, Maca, and Fenugreek
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