6 Best Ashwagandha Supplements, According To Experts

Ashwagandha is a nightshade plant whose root and leaf are commonly used in adaptogenic supplements. Its Latin name, Withania somnifera, offers a clue to its effects. “Somnifera means sleep-inducing and is related to the modern term somnolence,” says Esposito.

There’s a wide range of benefits associated with using ashwagandha – some include lowering cortisol levels, supporting lower stress levels and sleep, combating anxiety, and improving cognitive function. “Strong clinical trials show that ashwagandha root extract can significantly lower stress and anxiety and improve sleep when taken regularly,” says Fazio. “However, more large-scale and long-term research is still needed.” There’s also some emerging research that shows it could help with energy, focus, and immune support by working on the same stress pathways. On the Ayurvedic front, it can help with seasonal changes in autumn and early winter too. “When the seasons are changing, which affects our inner environment, ashwagandha can be particularly useful to strengthen ‘Ojas’ (the vital energy or ‘life force’ that sustains physical and mental health),” says Hemsley. “It’s responsible for immunity, resilience, and vitality.” Some research attributes improved thyroid function in patients with hypothyroidism, as well as enhanced memory and cognitive improvement for adults with mild cognitive impairment and people with schizophrenia.

Ashwagandha comes in several forms, and its effects depend largely on how it’s used. “For sleep or stress support, look for products that highlight their withanolide content,” says Esposito. Ashwagandha contains a range of phytochemicals, including alkaloids and withanolides – the compounds most closely linked to its benefits.

While generally well tolerated, it’s important to consult a healthcare provider before starting ashwagandha or any supplement. “This allows you to discuss potential interactions, existing health conditions, and whether it’s the right choice for you,” Esposito adds.

Like most supplements, consistency is key in order to see any real results or benefits from taking ashwagandha. “Most studies show the greatest benefit when ashwagandha supplementation is taken consistently for at least six to eight weeks,” says Fazio. Fazio recommends capsules and tablets with standardised root extracts with at least 5 per cent withanolides. “While liquid extracts and gummies may provide convenience, they often vary in potency or absorption,” says Fazio.

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As it relates to ashwagandha supplements, we selected the best based on the following characteristics: form, third-party testing, standardised extracts, clinical studies, and the purported concerns they address. To do this, we paired our own personal tests of each formula with expert guidance and reviewer insights to determine which we would recommend to you.

• Dr. Ralph Esposito is a licensed naturopathic physician, certified functional medicine doctor (IFMCP), and the chief science and nutrition officer at AG1.
• Taylor Fazio is a New York registered dietician and wellness advisor for The Lanby.
• Jasmine Hemsley is an Ayurvedic nutrition and well-being expert and author of East By West.