Ashwagandha is an herb that’s been used in Ayurvedic medicine for centuries, and it’s growing in popularity today. It’s often called an adaptogen, meaning it may help your body adapt to stress. People take it for a variety of reasons, like stress, anxiety, sleep problems, focus, and overall well-being.
But the supplement market is flooded with different ashwagandha products, and it can be tough to know which one is the best. What’s the best ashwagandha supplement for you?
This article will guide you through the world of ashwagandha supplements. We’ll look at the best options available, considering factors like quality, effectiveness, and safety. We’ll also discuss well-researched forms like KSM-66 and Sensoril to help you make an informed choice.
What is ashwagandha, and why should I use it?
Ashwagandha (Withania somnifera) is an adaptogenic herb. It’s been used in traditional Ayurvedic medicine for centuries.
But what’s an adaptogen? Adaptogens are herbs that help the body manage stress and maintain homeostasis, which is a fancy way of saying they help your body stay balanced.
So, what’s the hype about ashwagandha? Well, research suggests it may offer several benefits:
- Stress and anxiety reduction: Ashwagandha is often touted for its calming effects.
- Improved sleep quality: Some studies indicate it can help you sleep better.
- Enhanced focus and cognitive function: Feeling foggy? Ashwagandha might help.
- Immune system support: It may give your immune system a little boost.
Before you jump on the ashwagandha bandwagon, talk to your doctor. It’s especially important if you’re pregnant, have diabetes, have an autoimmune condition, or take certain medications. They can help you figure out if it’s right for you.
What to look for in an ashwagandha supplement
Ashwagandha supplements aren’t all created equal. Here’s what to keep in mind as you shop.
Type of ashwagandha extract
Different ashwagandha supplements use different extracts. Two of the most common are KSM-66 and Sensoril.
- KSM-66: This is a full-spectrum extract that’s been well-studied for stress relief, energy, and physical performance.
- Sensoril: This is another form of ashwagandha that’s been studied.
It’s important to look for supplements that have clinical studies to back up their claims.
Dosage and withanolide content
Be sure to follow the dosage instructions on the label. A minimum effective dose of ashwagandha is around 120 mg. A common dosage range is 300-600mg, either once or twice per day.
KSM-66 is a root extract that contains around 5% withanolides. Withanolides are naturally occurring steroids.
Third-party testing and certifications
Third-party testing ensures that a supplement contains what the label says it contains, and that it’s free from contaminants. Look for supplements that are:
- cGMP certified
- NSF certified
- organic
- fair trade
- B Corp certified
- Clean Label Project certified
Additional ingredients and bioavailability
Like essential oil blends, some supplements contain additional ingredients. Black pepper, for example, may help your body absorb the ashwagandha more effectively. This is known as bioavailability.
Ashwagandha supplements: finding the form that’s right for you
Ashwagandha supplements come in several different forms, and the best one for you comes down to personal preference.
- Tablets and capsules are convenient, and they tend to be the least expensive option.
- Gummies are palatable, and they’re a good choice if you don’t like swallowing pills. However, they may contain added sugars.
- Liquid ashwagandha might be absorbed faster than other forms. It’s also a good choice if you have trouble swallowing pills.
- Powders can be mixed into beverages or smoothies.
Ultimately, the best form of ashwagandha supplement is the one you’re most likely to take consistently.
Top Ashwagandha Supplement Brands: A Detailed Review
With so many ashwagandha supplements on the market, it can be tough to know where to start. I’ve put together a detailed review of some of the top brands to help you find the best option for your needs. I’ve included details like the form, dosage, type of ashwagandha extract used, third-party testing status, pros, cons, and price (where available).
Pure Encapsulations Ashwagandha
- Form: Capsule
- Dosage: 500 mg per capsule (2.5% withanolides)
- Ashwagandha Extract Type: Not specified
- Third-Party Testing Status: Yes
- Pros: Highly reputable brand, known for purity and quality. Suitable for those with sensitivities.
- Cons: Can be more expensive than other options.
- Price: Varies
- Overall Recommendation: A solid choice if you prioritize quality and are willing to pay a premium.
MaryRuth’s Organic Ashwagandha Root
- Form: Liquid
- Dosage: 590 mg per 0.5 milliliters
- Ashwagandha Extract Type: Not specified
- Third-Party Testing Status: Likely, but confirm before purchasing.
- Pros: Easy to swallow, good for people who don’t like pills. Organic.
- Cons: Taste may not be appealing to everyone.
- Price: Varies
- Overall Recommendation: Good if you prefer a liquid form and organic ingredients are important to you.
Organic India Ashwagandha
- Form: Capsule
- Dosage: 800 mg per two capsules
- Ashwagandha Extract Type: Not specified
- Third-Party Testing Status: Yes
- Pros: Organic, widely available, relatively affordable.
- Cons: Lower withanolide content compared to some extracts like KSM-66.
- Price: Varies
- Overall Recommendation: A good entry-level option, especially if you’re looking for an organic and accessible supplement.
Gaia Herbs Ashwagandha
- Form: Gummies
- Dosage: 600 mg organic ashwagandha root extract per 3 gummies, 5 grams of sugar per serving
- Ashwagandha Extract Type: Not specified
- Third-Party Testing Status: Yes
- Pros: Easy and enjoyable to take, good for people who dislike pills.
- Cons: High sugar content. Lower potency per serving than capsules.
- Price: Varies
- Overall Recommendation: Convenient, but be mindful of the sugar content. Not ideal for those watching their sugar intake.
NOW Standardized Extract Ashwagandha
- Form: Capsule
- Dosage: 450 mg ashwagandha root and leaf per capsule
- Ashwagandha Extract Type: Not specified
- Third-Party Testing Status: Yes
- Pros: Affordable, reputable brand, widely available.
- Cons: Uses both root and leaf extract, which may have a different withanolide profile than root-only extracts.
- Price: Varies
- Overall Recommendation: A budget-friendly option from a trusted brand.
Physician’s Choice KSM-66 Ashwagandha
- Form: Capsule
- Dosage: 1,000 mg (5% withanolides) per two capsules
- Ashwagandha Extract Type: KSM-66
- Third-Party Testing Status: Yes
- Pros: Uses KSM-66, a well-researched and standardized extract. High potency.
- Cons: May be too strong for some individuals.
- Price: Varies
- Overall Recommendation: A good choice if you’re looking for a potent and clinically studied KSM-66 supplement.
Jarrow Formulas Ashwagandha
- Form: Capsule
- Dosage: 300 mg per capsule
- Ashwagandha Extract Type: Not specified
- Third-Party Testing Status: Yes
- Pros: Reputable brand, smaller dose for those who want to start low.
- Cons: Lower potency than some other options.
- Price: Varies
- Overall Recommendation: Suitable for those who are sensitive to supplements or want to start with a lower dose.
Nature Made Multi + Ashwagandha
- Form: Capsule
- Dosage: 125 mg Sensoril (root and leaf extract) per capsule
- Ashwagandha Extract Type: Sensoril
- Third-Party Testing Status: Yes
- Pros: Combines ashwagandha with a multivitamin, convenient for some.
- Cons: Low dose of ashwagandha. Uses root and leaf extract.
- Price: Varies
- Overall Recommendation: Only recommended if you’re specifically looking for a multivitamin with a small dose of ashwagandha.
I’ll add to this list as I research more brands. Remember to always check with your doctor before starting any new supplement.
Who should not take ashwagandha?
Before you start taking any supplement, it’s important to know that supplements can cause problems for some people.
You should not take ashwagandha if you:
- are pregnant or breastfeeding
- have a thyroid condition
- take certain medications
- have an autoimmune disease
It’s always a good idea to talk with your healthcare provider before starting any new supplement.
Frequently Asked Questions
What brand of ashwagandha is best?
There’s no single “best” ashwagandha brand, as quality can vary. Look for brands that use KSM-66 ashwagandha, a patented and clinically studied extract. Reputable brands will also have third-party testing for purity and potency. Do your research and read reviews to find a brand that suits your needs and budget.
What is the best mg of ashwagandha to take?
The optimal dosage of ashwagandha varies depending on individual needs and the specific product. Clinical studies often use doses ranging from 300mg to 500mg of KSM-66 extract per day, split into one or two doses. It’s always best to start with a lower dose and gradually increase it as needed, paying attention to how your body responds. Consult with a healthcare professional for personalized advice.
Can I take ashwagandha and magnesium together?
Generally, it’s considered safe to take ashwagandha and magnesium together. Both supplements have calming properties and may complement each other. However, it’s always a good idea to check with your doctor or pharmacist to ensure there are no potential interactions with any other medications or supplements you’re taking.
How long does it take for ashwagandha to kick in?
The time it takes for ashwagandha to produce noticeable effects can vary from person to person. Some individuals may experience benefits within a few weeks, while others may need several months of consistent use. Patience is key, as ashwagandha’s effects are often gradual and cumulative.
Is it better to take ashwagandha in the morning or at night?
The best time to take ashwagandha depends on your individual goals and how it affects you. Some people find that it promotes relaxation and improves sleep when taken at night. Others prefer to take it in the morning for its energizing and stress-reducing effects. Experiment to see what works best for you.
Putting It All Together
Choosing the right ashwagandha supplement requires some thought. It’s not as simple as grabbing the cheapest bottle on the shelf.
You’ll want to consider things like:
- the type of extract
- the dosage
- whether the supplement has been tested by a third party
And, of course, you’ll want to think about your own individual needs.
Before you start taking any new supplement, including ashwagandha, it’s always a good idea to talk with a healthcare professional. They can help you determine if ashwagandha is right for you and whether it might interact with any medications you’re already taking.
Ultimately, when it comes to supplements, quality and safety should be your top priorities.