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Managing stress is a struggle for basically everyone. This is where ashwagandha comes in. Ashwagandha is an herb and herbal supplement used for thousands of years in Ayurveda, the traditional Indian medicine system. It is considered an adaptogen and believed to help manage stress, improve sleep, and maybe even ease anxiety, according to research.
Robin Foroutan, MS, RD, an integrative and functional dietitian, often recommends ashwagandha to her patients. She says, “I think of ashwagandha for people who feel both tired and wired at the same time—stressed and fatigued all day but have trouble winding down at night.” Does this sound familiar to you? An ashwagandha supplement may help ease your stress, but addressing the root cause of that stress is also key.
If you’re looking for the best ashwagandha supplement, there are a few things to remember. The entire ashwagandha plant contains active compounds (root, stem, leaves, seeds, flowers), but the most commonly studied component is withanolides, a compound found in the root and leaves.3 Therefore, we suggest looking for supplements that contain withanolides and also use extracts that contain the root and/or leaves—research is inconsistent on whether one is superior. While most products don’t report the percentage of withanolides, we prioritized brands that tested for and reported the amounts of withanolides when possible. We also prioritized independently verified products that test for metals because plant roots can absorb heavy metals from the soil. And finally, Ashwagandha supplements come in several forms, including tablets, gummies, powders, and liquid extracts, which we reviewed and included in our top picks.
Best Overall – Gaia Herbs Ashwagandha Root Liquid Phyto Capsules
Why We Like It
Gaia Herbs Ashwagandha Root capsules contain only ashwagandha root. Foroutan notes that Gaia is one of the companies she trusts because of its strong standards for quality and purity.
Because the dosage is two capsules, adjusting it to your needs is easy. These capsules do not contain additional adaptogens or vitamins—each two-capsule dose provides 350 mg of ashwagandha root extract. Gaia puts its products through rigorous internal purity testing, including heavy metal testing, set up specifically for herbs. It is very transparent about these test results and shares them with consumers.
It’s Worth Noting
The company is transparent about its internal purity testing. It has a tool, Meet Your Herb, where you can enter your product’s ID # to discover its origin and obtain more information on quality.
Form: Capsule | Dose: 2 capsules | Key Ingredients: 350mg organic ashwagandha root extract | Independently Verified: Some independent verification on parts of supplements, but strong internal testing
Best for Energy – Herb Pharm Ashwagandha Extract
Why We Like It
Foroutan trusts Herb Pharm for her patients and recommends Herb Pharm Ashwagandha. This extract is made using cane alcohol, which has been shown in some research to extract a broader range of active components from ashwagandha. In addition, the alcohol helps preserve the herbal extract and provides a long shelf life.
Herb Pharm grows all of its ashwagandha on its own regenerative farms in Oregon. Additionally, it processes and makes its herbal products in a facility nearby. This means it has complete control over its growing standards and tests for heavy metals and microbial contamination. This pick contains a higher dose per serving than others on the list, but since it comes in a dropper, the amount taken can be adjusted.
It’s Worth Noting
Because this is an alcohol-containing extract, it must be mixed with a liquid before taking and isn’t suitable for anyone who avoids alcohol.
Form: Liquid | Dose: 1 dropper (0.7 ml) 2 or 3 times daily | Key Ingredients: 626mg organic ashwagandha root extract | Independently Verified: Yes, ConsumerLab.com
Best for Sleep – New Chapter Magnesium & Ashwagandha
Why We Like It
We love this New Chapter supplement’s combination of magnesium and ashwagandha for sleep. It contains 325mg (77% Daily Value) of magnesium, an essential mineral that can improve symptoms of anxiety and depression, reduce stress, and improve sleep. It contains magnesium sourced from seawater and magnesium bisglycinate, a well-tolerated and well-absorbed form of magnesium. Each 1-tablet serving contains 25 mg of organic ashwagandha (root and leaf extract).
We also like that New Chapter practices internal and independent verification for purity and potency. It is NSF—and GMP-compliant. This supplement is also NSF-certified, gluten-free, and vegan-friendly.
It’s Worth Noting
Magnesium supplements can interact with certain medications, including antibiotics, so be sure to check with your healthcare provider if you are on any medications. It’s also a lower-dose ashwagandha supplement compared to other options on our list.
Form: Tablet | Dose: 1 tablet | Key Ingredients: 25mg ashwagandha root/leaf extract, 325mg magnesium | Independently Verified: Yes