Choosing the Best Ashwagandha Supplement: A Detailed Guide

Ashwagandha, a potent herb deeply rooted in traditional Ayurvedic medicine, is experiencing a surge in popularity within contemporary wellness circles. Known for its adaptogenic properties, it has been harnessed over centuries to enhance vitality and foster mental clarity. However, before we delve into the realm of ashwagandha supplements, it’s essential to underscore the paramount importance of natural sources.

While herbal supplements can offer concentrated benefits, they should ideally augment a diet rich in whole foods rather than replace them. This guide will equip you with comprehensive insights to navigate the wide landscape of the best ashwagandha supplements, enabling informed decisions that align with your health goals.

The Science Behind Ashwagandha

Ashwagandha, commonly referred to as Indian ginseng, is an herb deeply rooted in Ayurveda, the traditional medicine of India. This remarkable plant possesses a root with a distinct horsey aroma, believed to bestow upon its users the strength and vigor reminiscent of a horse.

It’s known for its adaptogenic properties – helping the body adapt to stress. The active compounds in ashwagandha, known as withanolides, are believed to have calming effects on the nervous system. Contemporary research supports these traditional uses. Studies suggest that ashwagandha may help reduce stress and anxiety, improve mood, and cognitive function, & enhance overall well-being. It’s thought to work by regulating chemical signaling in the nervous system.

The most compelling evidence indicates that ashwagandha can lower cortisol and corticosteroid levels. In studies where cortisol was reduced, there have been additional positive outcomes in anxiety, weight management, fertility, cognition, sleep, and quality of life. These findings highlight the potential benefits of ashwagandha across various aspects of well-being. [1][2]

Natural Ways to Integrate Ashwagandha

To benefit from ashwagandha, you can integrate it into your diet in various ways.

Ashwagandha in Traditional Cuisine

Ashwagandha has a long history of use in traditional dishes and beverages. In many parts of India, the roots are used in soups and stews to enhance their nutritional value. Additionally, a popular bedtime drink, ashwagandha milk, is made by simmering the root with milk and sweeteners like honey. These recipes offer a natural way to incorporate ashwagandha’s benefits into your daily routine.

Ashwagandha Herbal Teas and Decoctions

Preparing an ashwagandha tea or decoction is another simple yet effective method. To make ashwagandha tea, steep a teaspoon of dried ashwagandha root extract in hot water for about 10 minutes. Strain before drinking, and add honey or lemon to taste if desired. This herbal tea may help provide stress relief, improve sleep, and support overall well-being.

Determining the Need for an Ashwagandha Supplement

Determining the need for ashwagandha supplementation involves assessing your stress levels, dietary habits, and understanding the effects of natural versus supplemental intake. Known for its stress-reducing qualities, ashwagandha could be beneficial if you’re experiencing high-stress levels or anxiety. [3]

Dietary habits also play a role; if your diet lacks stress-supporting nutrients, ashwagandha might be a good supplement to consider.

It’s important to note the difference between natural ashwagandha consumption, typically involving the whole root, and supplemental intake, which offers concentrated active compounds with potentially different potency levels.

Essential Guidelines for Selecting the Best Ashwagandha Supplement

When selecting between different ashwagandha supplements, consider the following:

  • Purity and Integrity: To ensure the highest quality and purity, it is advisable to opt for an organic ashwagandha supplement or wild-crafted sources when selecting products. By doing so, you can avoid potential exposure to harmful additives and other fillers that may compromise your well-being.
  • Full-spectrum vs. Extracts: Full-spectrum supplements contain all the ashwagandha plant compounds, while ashwagandha extract is a concentrated form of specific compounds. Prioritizing supplements with standardized ashwagandha extract can ensure their quality and efficacy.
  • Percentage of Withanolides: It’s important to look for products that specify the percentage of withanolides. This particular specification serves as an indicator of the supplement’s potency and effectiveness. [4]
  • Certifications and Third-party Testing: Third-party testing and certifications play a crucial role in guaranteeing the utmost product quality, potency, and safety. By subjecting products to rigorous assessments conducted by independent entities, consumers can have greater confidence in the reliability and trustworthiness of the goods they purchase.
  • Formulation Types: When choosing between capsules, tinctures, and powders, it’s important to consider various factors. Ashwagandha capsules offer convenience and ease of use, while tinctures provide flexibility in dosage. An organic ashwagandha root powder, on the other hand, can be easily mixed into drinks or food. Ultimately, the decision should be based on your lifestyle, preferences, and specific needs.
  • Dosage: Paying attention to the Recommended Daily Allowance (RDA) versus the upper intake level can help ensure you’re not overconsuming the supplement. Ashwagandha dosage in studies varies from 120–5,000 mg daily, with the most common being 600 mg, split into two doses. Extracts often contain 1.5% to 35% of active component withanolides. Listen to your body and monitor any reactions or changes once you take the supplement. Consulting with a healthcare professional before starting any new supplement regimen can provide personalized advice tailored to your specific health needs and conditions.

What to Avoid in an Ashwagandha Supplement

When choosing an ashwagandha supplement, it’s important to avoid those with low withanolide content. Withanolides are the active compounds in ashwagandha that contribute to its potency so a low content could mean a less effective supplement. [5] Also, steer clear of brands that lack transparency in their sourcing. Traceable origins assure quality and ethical sourcing practices.

Be wary of unverified claims too; while ashwagandha has many proven benefits, some brands may exaggerate these or make unsupported promises as part of their marketing strategy. Lastly, missing third-party certifications can be a red flag. These certifications offer an external validation of the product’s quality, safety, and efficacy. Always choose supplements that have been tested and approved by reputable third-party organizations.

Frequently Asked Questions about Ashwagandha

  • Are there any side effects of ashwagandha?
    Side effects are rare but can include upset stomach, diarrhea, and allergic reactions. Some individuals may experience slight drowsiness and sedation when taking Ashwagandha. [6]
  • How long does it take for Ashwagandha to work?
    Effects can be noticed within a few days but it could take up to several weeks.
  • Can ashwagandha improve sleep quality?
    Some research suggests it may help improve sleep quality. [7]
  • Is Ashwagandha safe for pregnant or breastfeeding women?
    You should consult your doctor or healthcare professional before taking ashwagandha during pregnancy.
  • Can I take ashwagandha with other medications or supplements?
    Always consult a healthcare professional before combining ashwagandha with other medications or supplements.
  • What’s the difference between ashwagandha root and leaf extract?
    Both parts of the plant contain beneficial compounds, but they may have slightly different effects. [8]
  • Is ashwagandha safe for long-term use?
    Ashwagandha is generally considered safe for shorter-term use. For long-term use, it’s always best to consult a healthcare professional.


In conclusion, while ashwagandha supplements can be beneficial, the emphasis should remain on natural sources and a balanced approach to supplementation. The potency of the supplement, its sourcing, and third-party certifications are critical considerations. However, it’s essential to remember that every individual’s needs and preferences differ.

What works best for one person may not necessarily be the best choice for another. Therefore, incorporating any supplement, including ashwagandha, into your diet should be tailored to your unique health goals and conditions, always in consultation with a healthcare professional. It’s about finding the right balance between benefiting from nature’s bounty and responsibly using science’s offerings to enhance our wellness journey.


[1] Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019 Sep;98(37):e17186. doi: 10.1097/MD.0000000000017186. PMID: 31517876; PMCID: PMC6750292.

[2] Gopukumar K, Thanawala S, Somepalli V, Rao TSS, Thamatam VB, Chauhan S. Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study. Evid Based Complement Alternat Med. 2021 Nov 30;2021:8254344. doi: 10.1155/2021/8254344. PMID: 34858513; PMCID: PMC8632422.

[3] Akhgarjand C, Asoudeh F, Bagheri A, Kalantar Z, Vahabi Z, Shab-Bidar S, Rezvani H, Djafarian K. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022 Nov;36(11):4115-4124. doi: 10.1002/ptr.7598. Epub 2022 Aug 25. PMID: 36017529.

[4] Wang J, Zhang H, Kaul A, Li K, Priyandoko D, Kaul SC, Wadhwa R. Effect of Ashwagandha Withanolides on Muscle Cell Differentiation. Biomolecules. 2021 Oct 4;11(10):1454. doi: 10.3390/biom11101454. PMID: 34680087; PMCID: PMC8533065.

[5] Yang L, Chen X, Gao Y. Efficacy of Different Concentrations of Withanolides in Ashwagandha Supplements for Insomnia and Enhancing Energy Level. Curr Dev Nutr. 2022 Jun 14;6(Suppl 1):881. doi: 10.1093/cdn/nzac067.001. PMCID: PMC9194423.

[6]​​ Verma N, Gupta SK, Tiwari S, Mishra AK. Safety of Ashwagandha Root Extract: A Randomized, Placebo-Controlled, study in Healthy Volunteers. Complement Ther Med. 2021 Mar;57:102642. doi: 10.1016/j.ctim.2020.102642. Epub 2020 Dec 15. PMID: 33338583.

[7] Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 2021 Sep 24;16(9):e0257843. doi: 10.1371/journal.pone.0257843. PMID: 34559859; PMCID: PMC8462692.

[8] 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 Jul;34(3):255-62. doi: 10.4103/0253-7176.106022. PMID: 23439798; PMCID: PMC3573577.

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Dr. Linnea Passaler

Dr. Linnea Passaler

Dr. Linnea Passaler has dedicated 20+ years to serving patients, first to a small number of individuals as a successful surgeon and then to thousands of people worldwide as the CEO of a digital health startup. After overcoming her own struggles with a dysregulated nervous system, she created Heal Your Nervous System (HYNS) to empower others in their healing journey. Her combination of neuroscience and somatic work helps those struggling with overwhelm, trauma, burnout, and anxiety to heal their dysregulated nervous systems and thrive.