The Best Ashwagandha Supplements, According to Health Experts

The Bottom Line: The Best Ashwagandha Supplements

Bold Botanica Ashwagandha Plus’ (view at Amazon) capsules earned its spot by providing a full-spectrum supplement that requires just one capsule per day to get your full dose. However, if you’re looking for a more wallet-friendly option that is also third-party tested and comes in a convenient capsule form, the Nature Made Ashwagandha Capsules (view at Amazon) may be an alternative worth considering.

Choosing an Ashwagandha Supplement

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. 

Marshall says that liquids are always absorbed more quickly by the body compared to dried forms. But, she’s also quick to say that she has not seen that liquid forms of ashwagandha are necessarily more effective than others. She says the “best” form is the one that fits your lifestyle and allows you to take it consistently. If you want a liquid form, Marshall recommends softgels because they provide a quick, precise dosage compared to liquids with droppers, which aren’t quite as good for providing exact or precise measurements. 

Determine Your Ideal Dosage

There is no standard or recommended dosage that can be applied across the board to all ashwagandha supplements. This is because dosage amounts are determined by the potency of the ashwagandha extraction, and each supplement uses a different extraction. This means potency, and subsequently dosage, varies greatly by product. So, how do you know what dosage amount is both efficacious and safe?

To determine dosage, Marshall says that choosing a reputable brand that employs third-party testing 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 Third-Party Tested?

Look for supplements that have an outside lab conduct third-party testing 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

We researched many different brands of ashwagandha supplements, consulting with a registered dietitian and a naturopath to gather recommendations and criteria for selecting a quality supplement. The products on our list all come recommended by dietitians and are tested for purity and potency either in-house by the brand or externally by independent third parties.

We Also Considered

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 third-party tested, 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.

Hum Ashwagandha Calm Gummies ($24 for 30 daily doses at Amazon): Third-party-tested and free from the nine major food allergens, these berry-flavored ashwagandha gummies contain the amino acid L-theanine. Because ashwagandha’s effects aren’t usually seen until around day 30, Marshall advises those looking for more immediate stress support to also take 100 mg L-theanine while ashwagandha builds in the body, and these gummies provide just that. When it comes to gummy flavors, we simply preferred the more ginger-forward version offered by Gaia.

Common Questions

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? 

When taken consistently for 30 to 60 days, clinical trials associate ashwagandha with improvements in depression, anxiety and stress scores; decreases in cortisol; and, for some, improvements in sleep. According to Marshall, ashwagandha supports the immune system by down-regulating pro-inflammatory pathways, so those diagnosed with autoimmune diseases or other inflammatory conditions may find this to be an added benefit.

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? 

Research suggests there are no major side effects associated with taking ashwagandha, and it is well tolerated by most people. Some mild side effects such as an upset stomach or loose stools have been reported, but these don’t appear to be common.

“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.

Our Trusted Expertise

Carolyn Williams, PhD, RDN is a registered dietitian, tenured college professor and freelance 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. 

This article was edited by Katie Tuttle, a commerce editor and contributor to publications such as Food & Wine and The Spruce Eats. A review of this article was conducted by Brierley Horton, M.S., RD, senior commerce editor, who has 15 years of experience reporting, writing and editing nutrition and health content.