Most Effective Ashwagandha-Containing Supplements in 2024

Updated on February 6, 2024
 by — reviewed by Jason Williams, PhD (Contributor: George Collins / Editor: Yoko Hill)
An overview of the most effective Ashwagandha supplements and their natural benefits.

Ashwagandha is a powerhouse of a supplement that is starting to grow in popularity.

This review will take a detailed look at popular ashwagandha supplements are on the market, how they can help you, and which ones seem to be the most effective. We will also look at the potential side effects and which supplements you should try.

This ancient medicine can be used to improve a number of our cognitive functions and productivity. That’s why we want to tell you everything you need to know before you guy out and purchase.

First of All, what is Ashwagandha?

Ashwagandha (Withania somnifera) is an evergreen shrub that grows in Asia and Africa. It is commonly used for stress and is known as an “adaptogen” due to its ability to help the body cope with physical and mental stress. Ashwagandha has been used for centuries in Ayurvedic medicine, a traditional Indian form of healing.

The root of the Ashwagandha plant is most commonly used for medicinal purposes, although some people also use the leaves or berries. The root contains several active compounds, including withanolides, which are believed to be responsible for many of its health benefits. Studies have shown that Ashwagandha can reduce levels of cortisol, a hormone released in response to stress, as well as improve cognitive function and reduce symptoms of depression and anxiety (1).

In addition to its medicinal uses, ashwagandha has also been used in traditional Indian cooking for centuries. The root can be dried and powdered or made into a tea or extract. It has a slightly bitter taste but can be added to smoothies or other beverages for a nutritional boost.

Overall, Ashwagandha is a powerful adaptogenic herb with numerous potential health benefits. Its long history of use in Ayurvedic medicine makes it one of the most studied herbs today, with more research being conducted on its potential therapeutic effects every day.

Why Supplement with Ashwagandha?

As you probably already know, a supplement is a capsule, tablet, or powder made up of natural ingredients that benefit our bodies. An Ashwagandha supplement isn’t any different.

Commonly coming in the shape of a white capsule or powder, Ashwagandha supplements contain the best parts of the plant to support cognitive health, manage our mood and stress levels, promote a healthy body weight, aid muscle recovery, and improve brain function. They can also be used in the treatment of sleeping disorders like insomnia.

Most Ashwagandha supplements are produced using the roots and leaves of the plant. The chemical compounds found within these parts of the plant provide the best benefits. The chemical compounds in the roots contain steroidal lactones of withanolides and withaferins, alkaloids, and saponins. The leaves also contain withanolide-R and withasomniferin-A.

How Do these Ashwagandha Supplements Work?

Research suggests that Ashwagandha creates an anti-stress effect through the suppression of glutamate neuron excitations and corticosterone signaling (2).

It is also believed to increase serotonin levels in the brain and enhance the GABA receptors (3). This alters our mood, making us feel more positive and focused. The enhancement of GABA receptors also helps to boost dopamine levels in the brain, which increases our ability to focus, feel pleasure, and concentrate.

The Benefits of These Supplements

We have already mentioned a few benefits of Ashwagandha supplements, but now we will look at them in more depth.

Reduces Anxiety, Stress, and Depression

According to Speers, Alex B et al., Ashwagandha was shown to impact those suffering from anxiety and stress significantly.

The supplement reduced the build-up of cortisol (stress hormones) in those with chronic stress conditions.

Increased Muscle Mass and Strength

A comprehensive systematic review and Bayesian meta-analysis concluded that Ashwagandha supplementation could be effectively used to improve various physical fitness parameters in healthy men and female (4). The researchers found that subjects who consumed Ashwagandha had higher strength/power levels compared to those in the placebo group.

It was also observed that there is a significant improvement in cardiorespiratory fitness and recovery time in those supplemented with Ashwagandha compared to placebo users. Furthermore, there is a high probability (>95%) that consumption of the aqueous Ashwagandha extract leads to at least a small effect size on physical performance, according to Bonilla, Diego A et al.

Improved Brain Function and Memory

Studies show that brain function and memory can be improved by taking Ashwagandha supplements. The supplements increase reaction time and also reduce the chance of oxidative damage. This reduction of oxidative damage can protect us against memory loss and assist in keeping our brains functioning well.

By protecting and improving our brains we can focus for longer and take in more information. This will help us be more productive at work and ace our final exams.

Reduces Blood Sugar Levels

Ashwagandha influences your body’s insulin secretion, modifying your blood composition. This helps lower blood sugar levels whether you have diabetes or not. In fact, some research has concluded that these supplements can be as effective as some diabetes-specific medicines (5).

Boosts Your Immune System

Feeling stressed can have a big negative impact on your immune system. By reducing stress through the use of Ashwagandha supplements you give your immune system a chance to catch up and repair itself. As a result, you will feel more positive and alive again.

The Most Effective Ashwagandha-Containing Supplements on the Market

A wide range of Ashwagandha supplements are available, but not all of them are as good as you would expect. It is important to find the highest quality supplements that will give you all the benefits in no time. Some supplements aren’t formulated with the best natural ingredients so they cannot be effective. This can make them less effective and slower than the best ones.

Luckily for you. you don’t need to worry about trawling the internet to find them. We have done that for you. We have found the three best supplements available now.

Below you will find more information about each of these supplements and what makes them so good.

KSM-66 Ashwagandha Powder & Capsules

KSM-66 Ashwagandha supplement from Pure Nootropics is the best nootropic supplement on the market. We recommend this supplement over others because of its potency.

KSM-66 is a trademarked product created from an extraction method that took 14 years to refine. It is one of the best types of fast-acting Ashwagandha supplements you can find. With this supplement, you can expect a high concentration of the best Ashwagandha roots.

You will experience the effects of the capsules in no time, feeling more awake, positive, and healthier than ever before.

The 300 mg capsules will help you in your everyday life by helping you focus at work, work harder in the gym, or reduce the stresses you can’t overcome.

Dosage

The recommended dosage for this supplement is one 300 mg capsule up to three times a day. The only reason this should be different is if a healthcare professional has told you otherwise. Wash down the capsule with a glass of water or take it with some food.

Ingredients

This supplement contains organic KSM-66 Ashwagandha, milk, vegetarian capsules, maltodextrin, and vegetable stearate.

Ashwagandha – 10% Withanolides – High Strength

Ashwagandha – 10% Withanolides – High Strength by Time Health is one of the strongest supplements available. Made with Tibetan Ashwagandha, Time Health claims their potent products are just as effective as KSM-66. Users of this capsule supplement have reported feeling great just 24 hours after taking it.

Like the KSM-66 products, this supplement improves general mood and sadness, helping those with anxiety and depression feel more positive and motivated. Increasing mental clarity and reducing stress allows us to start focussing more on things that are important to us as well as giving our body a chance to function properly.

Dosage

The dosage for this supplement is slightly different from the KSM-66 product. The recommended dosage of this high-strength supplement is 1 tablet up to 4 times a day unless told otherwise by a medical professional.

These capsules are 500 mg in size, so they pack more punch. Bear this in mind when taking the supplements for the first time. You may want to ease yourself in with just one tablet a day to start with.

The capsule can be taken with or without food and washed with a drink.

Ingredients

This supplement contains Ashwagandha root standardized to 10% Withanolides. The capsules themselves are made from tapioca. This means they are also suitable for vegans and vegetarians.

Organic Ashwagandha 500 mg

Organic Ashwagandha capsules by Zipvit are 100% natural supplements containing KSM-66. This is a popular product, and for a good reason. The supplement is potent and effective in reducing cortisol levels to reduce stress.

Other benefits include feeling more positive and better in general health. Some users of this supplement have also reported increasing muscle mass and focus.

The capsules for this supplement also come in 500 mg, making them a strong supplement that will act quickly in improving your brain’s cognitive functions. This supplement will help you eradicate a variety of life’s stresses.

Dosage

The recommended dosage for this supplement is just one capsule per day. You shouldn’t take any more than this, or you could risk experiencing some side effects. Take the capsule with or without food and with a drink.

Ingredients

This supplement contains Ashwagandha KSM-66 and a vegan HydroxyPropyl MethylCellose capsule.

Side Effect From Taking Ashwagandha Supplements

Ashwagandha has been through many clinical trials to guarantee it is safe to consume. However, like many other supplements, some mild side effects are worth knowing about.

It is worth noting that most people don’t experience any of these side effects, but if you unfortunately do, it is a good idea to stop taking the supplements before getting in touch with your doctor. They will then advise you on the best thing to do.

When taking any new supplements, check with your doctor first anyway. Taking the supplements might interfere with the drugs you already take. If this is the case, your doctor can tell you to stay away from them.

Headaches

A small number of people have reported experiencing headaches after using Ashwagandha supplements. This isn’t uncommon when starting to take a new supplement, and it shouldn’t last long. If you do experience a persistent headache, though, it could lead to some nasty migraines, so make sure you let your doctor know.

Stomach Aches

You might experience an upset stomach when taking these supplements. This could cause you some discomfort or result in a spell of diarrhea. People who have experienced this all stated that the feeling didn’t last too long, and they soon felt great again.

Sleepiness

Some individuals have been known to feel tired after taking Ashwagandha. This has been linked to the reduction of blood pressure. Low blood pressure is good, but when it gets too low, we can start to feel tired. If you don’t need to lower your blood pressure but still take one of these supplements, you could experience a tired feeling.

Experiences Shared on Reddit

Here are some Reddit reviews from current users of Ashwagandha supplements.

According to Snoo-80094:

“I take these. They’ve certainly helped with my anxiety and sleep.”

According to Pump-Chaser:

“I feel the calming effect and sleep benefits within 30mins. I feel the benefits in the gym within a few days. Nothing to report on libido yet, it feels the same. Almost a week on ash, my first time taking it.”

Frequently Asked Questions (FAQ)

Your questions answered.

How Long Will Ashwagandha Take to Work?

The amount of time it takes for Ashwagandha to work depends on the individual. Research suggests that Ashwagandha can take up to 8 weeks to achieve maximum benefits, especially regarding reducing stress and anxiety. While some people experience positive results after 2-3 days, some may need a few weeks before noticing a difference.

Is It Safe to Take Ashwagandha Daily?

Yes, Ashwagandha is safe to take daily. A study of 80 healthy men and women showed that taking 600 mg of Ashwagandha daily for 8 weeks was safe and did not cause any adverse health effects in participants. This study concluded that Ashwagandha is a safe and effective supplement for up to 8 weeks, with no reported side effects or health risks.

Who Shouldn’t Take Ashwagandha?

Ashwagandha can have an effect on the thyroid, so those with thyroid issues should exercise caution when considering its use. For individuals with cancer, diabetes, bleeding disorders, ulcers, lupus, multiple sclerosis, or rheumatoid arthritis, consulting a doctor before beginning treatment with Ashwagandha is particularly recommended.

Conclusion

It’s fair to say Ashwagandha definitely deserves a place in your daily supplement routine. It brings some excellent benefits to the table, including reducing stress and anxiety, improved physical performance in the gym, and better focus and concentration on boring daily tasks.

Although this interesting Indian herb has been scientifically proven to be safe, it is always good to know the side effects that can come with it. Taking the correct daily dose will ensure you feel the full effects of the capsules without running the risk of experiencing any nasty side effects like an upset stomach or headaches.

Buying only the best product on the market will ensure you feel the maximum benefit from Ashwagandha, so make sure you buy one of the supplements from this guide.

Now you have all the information you need about Ashwagandha supplements. It is over to you. Pick the best supplements for you and give them a try to see what effects you feel. You could feel much better than you ever felt in just a couple of weeks.


Sources, Studies, and Scientific Research
  1. Lopresti, Adrian L et al. “An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study.” Medicine vol. 98,37 (2019): e17186. doi:10.1097/MD.0000000000017186 
  2. Speers, Alex B et al. “Effects of Withania somnifera (Ashwagandha) on Stress and the Stress- Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia.” Current neuropharmacology vol. 19,9 (2021): 1468-1495. doi:10.2174/1570159X19666210712151556 
  3. Candelario, Manuel et al. “Direct evidence for GABAergic activity of Withania somnifera on mammalian ionotropic GABAA and GABAρ receptors.” Journal of ethnopharmacology vol. 171 (2015): 264-72. doi:10.1016/j.jep.2015.05.058 
  4. Bonilla, Diego A et al. “Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis.” Journal of functional morphology and kinesiology vol. 6,1 20. 11 Feb. 2021, doi:10.3390/jfmk6010020 
  5. Durg, Sharanbasappa et al. “Withania somnifera (Indian ginseng) in diabetes mellitus: A systematic review and meta-analysis of scientific evidence from experimental research to clinical application.” Phytotherapy research : PTR vol. 34,5 (2020): 1041-1059. doi:10.1002/ptr.6589 
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