Best Ashwagandha Supplement (2024): 11 RD-Approved Options to Keep Calm and Ashwa On

Did you know ashwagandha¹ got its name because its roots smell like a horse (from the Sanskrit word for horse, “ashwa”)? But don’t let that tidbit run you off, as consuming ashwagandha is said to give you the power of one!

Ashwagandha—botanically known as Withania somnifera—is one of the most important herbs used in Ayurveda, the traditional system of medicine in India traced back to 6,000 BC. For most of these 6,000 years, ashwagandha has been used to promote a youthful physical and mental health state. 

Fast forward to today, ashwagandha continues to provide countless health benefits—like offering stress relief, increasing energy levels, and improving cognitive function—with research to back them. (Ashwagandha may be more like a multi-trick stallion than a one-trick pony.)

Because the best time to take ashwagandha might be right now, join us as we explore the best ashwagandha supplement options on the market. Even the neigh-sayers might be pleasantly surprised to learn how ashwagandha might improve their health and well-being! 

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Best Ashwagandha Supplement

• Best Overall Ashwagandha Supplement: Transparent Labs KSM-66 Ashwagandha
• Best Budget Gummy Ashwagandha: Nutricost Ashwagandha Gummies
• Best Pre-Workout With Ashwagandha: Onnit Alpha BRAIN Pre-Workout
• Best Vegan Ashwagandha Supplement: Double Wood Ashwagandha
• Best Greens Powder With Ashwagandha: Athletic Greens AG1
• Best Ashwagandha Supplement for Improved Sleep: Utzy Naturals Adapto-Calm
• Best Ashwagandha Supplement for Stress: Olly Ultra-Strength Goodbye Stress
• Best Ashwagandha Blend: HUM Ashwagandha Calm Gummies
• Best Organic Ashwagandha: Himalaya Ashwagandha
• Best Powdered Ashwagandha: Moon Juice Ashwagandha

Best Overall Ashwagandha Supplement: Transparent Labs KSM-66 Ashwagandha

Good for: Anyone looking for a reputable, high-quality ashwagandha supplement

Best Overall

Transparent Labs KSM-66 Ashwagandha

GGR Score: 4.3

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Product Highlights

• 600 mg ashwagandha (withania somnifera)
• No artificial colors, sweeteners, or preservatives
• Patented KSM-66® organic ashwagandha root 
• Vegan and third-party tested

Pros & Cons

Pros

• No artificial sweeteners, coloring, or preservatives
• Third-party lab tested
• KSM-66 is backed by multiple clinical studies
• Every capsule has 5% withanolides
• Vegan
• Subscribe and save 10%
• Serving size is only 1 capsule

Cons

• Some reviewers did not experience noticeable effects
• Products produced in facility that also processes nuts
• Limited customers reviews

Bottom Line

Transparent Labs Ashwagandha is a third-party tested daily supplement that provides 600 milligrams of KSM-66® organic ashwagandha. According to Transparent Labs, this product can help control stress, improve mood, ease inflammation, fight oxidative stress, and promote healthy metabolic, endocrine, immune, and sexual function.

Transparent Labs prides itself on being transparent and using the most effective doses to formulate its products. Its ashwagandha supplement is no different and contains only one ingredient—you can likely guess what it is! 

The ashwagandha supplement specifically contains KSM-66®, a patented, full-spectrum ashwagandha extract—full-spectrum means it includes the various active constituents in the original herb. KSM-66® offers the highest concentration of all major root-only extracts available on the market.

KSM-66 only uses the root to produce its highly concentrated extract, which helps ensure you get at least 5% bioactive withanolides²—the main extracts from Withania somnifera that provide ashwagandha’s primary benefits—at the clinically studied dose of 600 milligrams in every ashwagandha capsule. This aligns with research³ suggesting that ashwagandha with 5% of withanolides is the most effective for improving sleep quality and increasing energy levels.

Another study⁴ suggests taking two 300-milligram capsules of KSM-66 daily can effectively reduce serum cortisol levels. Cortisol⁵, the body’s primary stress hormone produced by the adrenal glands, helps mediate the stress response while regulating metabolism, inflammation, and immune function.

Like all Transparent Labs products, the ashwagandha supplement is free of artificial preservatives, sweeteners, and coloring. You can also view its Certificate of Analysis, conducted by third-party labs, by searching for “KSM-66.”

GGR Head of Content, Kate Meier, says the small pill is easy to swallow and reports no negative side effects.

Get a discount on their ashwagandha by using a Transparent Labs Discount Code.

Best Budget Gummy Ashwagandha: Nutricost Ashwagandha Gummies

Good for: Those looking for a gummy for less

Best Budget Gummy

Nutricost Ashwagandha Gummies

GGR Score: 4.16

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Product Highlights

• 1,200 mg per serving
• Less than 50 cents per serving
• Customer reviewers love the mixed berry taste
• Contains added sugar and sweeteners

Pros & Cons

Pros

• Affordable
• Customers love the taste
• Falls within the clinically-recommended dose

Cons

• Contains sweeteners
• Higher dose may cause digestive issues for some people

Bottom Line

Nutricost Ashwagandha gummies are one of the most affordable nootropics. The 1,200 milligram serving has been shown to reduce stress and improve sleep and focus, though the higher dose could cause some gastrointestinal distress in some people.

Costing just $0.42 per serving, Nutricost Ashwagandha is the best ashwagandha supplement for women and men on a budget. They’re a great option for anyone curious about ashwagandha without a big financial commitment. And don’t worry, you won’t have to compromise quality!

Nutricost offers a third-party tested ashwagandha gummy, which we love and allowed for a 5-out-5 score in our third-party testing category, and the gummies are vegetarian, non-GMO, and gluten-free. Each capsule provides 40 milligrams of ashwagandha 30:1 extract, which is equivalent to 1,200 milligrams of ashwagandha. 

This is a relatively high dose, says registered dietitian Perry Nix. “Benefits of ashwagandha are reported in studies with doses ranging from 240 to 1250 milligrams per day. Higher doses may cause some side effects like gastrointestinal pain, diarrhea, and nausea for some individuals.” Our tester, GGR senior director of content Kate Meier, didn’t experience any of this, but it’s worth noting!

One serving is two gummies. In our Nutricost Ashwagandha Gummies review, Kate said they taste just like the flavor name, Mixed Berry. One downside of gummies in general is that they do contain added sugar, but Kate, who says she doesn’t mind a little sugar with her vitamins, says they’re the perfect amount of sweet. “I like that these gummies use erythritol over sucralose—it’s much more palatable for me.” While we rated the Nutricost gummies 5 out of 5 in taste, we had to give them a 2 out of 5 in formulation, however, because of the added sugar. 

Kate didn’t perceive any noticeable effects from taking these gummies, but customer reviews on Amazon—which average 4.3 out of 5 stars at the time of this writing—say they taste great and help people fall asleep faster. 

Best Pre-Workout With Ashwagandha: Onnit Alpha Brain Pre-Workout

Good for: Those looking for a pre-workout that delivers mental clarity along with a good pump

Best Pre-Workout With Ashwagandha

Onnit Alpha BRAIN Pre-Workout

GGR Score: 4

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Product Highlights

• 200 mg of caffeine
• Includes beta alanine and L-citrulline
• Priced around $3/serving; subscribe-and-save option available
• 2 flavors currently available

Pros & Cons

Pros

• 200 mg of caffeine
• Tiger's Blood flavor tastes great
• Includes 225 mg of ashwagandha extract
• Contains beta alanine and L-citrulline
• Subscribe-and-save option is available

Cons

• Only 2 flavors available, and Yuzu Peach isn't popular among our product testers
• $3/serving is expensive
• Key ingredients like citrulline and beta-alanine are under-dosed

Bottom Line

Onnit's Alpha BRAIN Pre-Workout is a unique blend of ingredients that our testers enjoyed for workouts where they wanted to be focused and energized. It only comes in two flavors; the Tiger's Blood flavor is our preferred choice.

In addition to containing all the classic ingredients found in the best pre-workouts, Onnit Alpha Brain also has 225 milligrams of NooGandha—a patented form of ashwagandha. You might ask, “Why would someone want a pre-workout with ashwagandha?” The answer is that the herbal root can help improve strength/power, cardiorespiratory fitness, and fatigue/recovery, according to a February 2021 meta-analysis.

“In fact, the probability of at least a small effect size on physical performance favoring subjects supplemented with ashwagandha is very high,” researchers noted. In English, there’s at least a 95 percent change that ashwagandha can help your performance in the gym.

And that’s exactly what a group of competitive weightlifters experienced when they tested Onnit Alpha Brain pre-workout. “We had multiple people on our team try this, and they all agreed: This brings great focus and clarity to your workout,” says Kate Meier, GGR’s head of content and a USA Weightlifting Level-1 coach. “It’s not overly stimulating; it’s more of just feeling very present and ready to do the work.”

Jacob Penner, USAW-L2 coach and owner of Endless Strength Weightlifting, also endorsed the pre-workout’s mental benefits and added it’s pretty good in the physical department, too. “While I didn’t get the tingles like I do with other pre-workouts, I definitely still got a pump,” Jacob says.

Ashwagandha isn’t Onnit Alpha Brain’s only unique ingredient. It also contains Dynamine, a substance that can prolong caffeine’s energy-boosting effects. Because of this, Onnit warns that you shouldn’t take this pre-workout with any other substances that contain caffeine. That’s because Dynamine has a longer half-life than caffeine, meaning it takes longer to leave your system.

Alpha Brain comes in two flavors: Tiger’s Blood and Yuzu Peach. Although neither was our favorite in the taste department, Tiger’s Blood is the better of the two due to its coconut, watermelon, and strawberry flavor notes. 

Yes, it’s a tad expensive but our Onnit Coupon Code should help you save a few bucks.

Best Vegan Ashwagandha Supplement: Double Wood Ashwagandha

Good for: Plant-based and vegan dieters looking to elevate their overall health and wellness

Best Vegan Ashwagandha

Double Wood Ashwagandha

GGR Score: 4.36

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Product Highlights

• 500 mg of 20:1 Ashwagandha per two capsules
• Gluten-free, soy-free, non-GMO, vegan capsules
• Third-party tested

Pros & Cons

Pros

• Contains 20:1 Ashwagandha exctract
• 500 mg per capsule
• GMP certified, third-party tested
• Non-GMO, gluten-free, soy-free, vegan

Cons

• Recommended serving size is two capsules
• Some reviewers mention the 20:1 formulation makes dosing confusing

Bottom Line

Double Wood Ashwagandha is formulated with 500 milligrams of a 20:1 Ashwagandha extract. It's gluten-free, soy-free, non-GMO, and manufactured in a GMP facility with third-party testing.

Double Wood Ashwagandha contains a single ingredient, which is 500 milligrams of a 20:1 ashwagandha extract, equivalent to 10,000 milligrams of ashwagandha powder. This is our pick for the best vegan ashwagandha supplement, and each capsule is soy-free, gluten-free, and non-GMO. 

The ashwagandha capsules claim to promote mental and physical health, including stress relief, cognition, thyroid support, and joint health. Some research from 2017¹⁰ suggests taking 600 milligrams of ashwagandha daily may normalize thyroid levels in patients with an underactive thyroid. A study from 2016¹¹ supports that 250 milligrams of ashwagandha can reduce pain and stiffness in knee joint patients. 

RELATED: Low-Impact Cardio

Our tester, GGR Performance Editor and Certified Nutrition Coach Anthony O’Reilly, noted a slightly earthy taste but said they were easy to swallow, rating them a 4.5 out of 5 for swallowability. He said, “When I put them in my mouth, there was a slight taste that I can only describe as ashwagandha (if you’ve taken the powdered form of this supplement, you know what I mean. It’s slightly earthy).”

Double Wood provides third-party testing for its ashwagandha, and you can see COAs and testing results on the product website. This formula is manufactured in the USA using globally sourced ingredients.

Best Greens Powder With Ashwagandha: Athletic Greens AG1

Good for: Reducing daily stress while optimizing daily nutrients 

Best Greens Powder

Athletic Greens AG1

GGR Score: 4

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Product Highlights

• Contains 75 minerals and nutrients in one serving
• Available in travel pouches and bundle and save options
• Said to support gut health with prebiotics, probiotics, and naturally occuring enzymes
• Supports immunity with key ingredients like vitamin C and mushrooms
• Magnesium is added to boost energy
• May aid in recovery as it features superfood complex with adaptogens and antioxidants

Pros & Cons

Pros

• Backed by notable health experts
• Transparent and detailed ingredient list
• 75 vitamins and minerals

Cons

• Expensive
• Some reviewers dislike the taste

Bottom Line

If you’re looking for a greens powder with a unique blend of minerals, nutrients, power greens, enzymes, and probiotics and you're willing to spend some money, Athletic Greens may be a good choice for you.

As we explained in detail in our Athletic Greens review, AG1 is one unique product: It serves as a multivitamin, provides whole-food-sourced nutrients, supplies probiotics, and delivers a bounty of adaptogens, because why not? And not surprisingly, ashwagandha joins the 20+ roster of adaptogens—along with beet powder, dandelion root, green tea extract, and milk thistle, just to name a few—to help you adapt to stressful situations.

RELATED: Best Greens Powder

The downside of AG1 is that most of the ingredients are bulked into blends, so it’s hard to tell how much ashwagandha you’re actually getting out of the 2,732 milligrams “Nutrient Dense Extracts, Herbs & Antioxidant” blend. But we can at least identify the ashwagandha as a root extract in a 5:1 ratio. 

But as some major pluses, AG1 has undergone 50+ iterations and counting over the past decade—insinuating that the formula continues to be modified to (hopeful) perfection. It’s also made in TGA-registered, NSF-GMP facilities and is NSF Certified for Sport®, so you can rest easy knowing that AG1 is third-party tested and free of unsafe levels of contaminants, prohibited substances, or masking agents.

GGR senior editor Nicole Davis said, “I’m always trepidatious before my first sip of a new greens powder, expecting my mouth to fill with the flavor of straight grass. But thankfully, that’s not what you get with AG1. While the powder itself isn’t named with a flavor and there are no flavor options, it tastes mildly like pineapple and vanilla with earthy hints. It is slightly sweet, due to the small amount of Stevia used, but no artificial sweeteners are present.”

Use an Athletic Greens Coupon Code to save on your next purchase.

Best Ashwagandha Supplement for Improved Sleep: Utzy Naturals Adapto-Calm

Good for: Winding down your day and going from restless to stress-less sleep

Best for Improved Sleep

Utzy Naturals Adapto-Calm

GGR Score: 3.61

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Product Highlights

• Adaptogen blend of ashwagandha, holy basil, and passionflower
• Contains 600 mg of Ashwagandha
• Third-party tested
• 90-day guarantee

Pros & Cons

Pros

• Adaptogen blend of ashwagandha, holy basil, and passionflower
• Contains 600 mg of Ashwagandha
• Third-party tested
• 90-day guarantee

Cons

• Not clear who does third-party testing
• Some users report no effects

Bottom Line

Utzy Naturals Adapto-Calm contains of a blend of three adaptogens: ashwagandha, holy basil, and passionflower. Each serving contains 600 milligrams of ashwagandha, and Utzy Naturals claims it's third-party tested, though it's not clear who is doing the testing.

Stress ruining your slumber? Say no more with Utzy Naturals Adapto-Calm, ashwagandha gummies formulated to fight stress so your tired brain doesn’t have to. 

Each serving provides 600 milligrams of ashwagandha root extract, standardized to contain 1.5% total withanolides. The formulation also includes 250 milligrams of holy basil extract and 40 milligrams of passionflower extract, which can help manage stress and provide a calming effect²⁹.

Utzy Naturals Adapto-Calm is free of gluten, corn, yeast, artificial colors, and artificial flavors. The product is third-party tested, though it’s not clear which organization is performing the testing. 

Our tester rated the effects a 5 out of 5, saying he felt the difference after only one dose and was able to quickly fall asleep. He said, “I chose to take the supplement at a time when it was most important to me, right before bed. I typically have a hard time falling asleep, but the product helped me fall asleep within 5 minutes as opposed to the usual 30 to 45 minutes. I experienced no adverse effects the morning after.”

Best Ashwagandha Supplement for Stress: Olly Ultra-Strength Goodbye Stress

Good for: Unwinding after a stressful day

Best for Stress

OLLY Ultra Strength Goodbye Stress

GGR Score: 4

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Product Highlights

• NSF Certified
• Gluten-free
• Also contains GABA, l-theanine, and lemon balm extract

Pros & Cons

Pros

• No added sugars, artificial colors, or artificial flavors
• Gluten-free
• Customers report that the softgels are easy to swallow

Cons

• Expensive compared to other ashwagandha supplements
• Not suitable for vegans
• Lower quantity of ashwagandha than other supplements
• Some customers have experienced nausea after taking it

Bottom Line

OLLY Ultra Strength Goodbye Stress contains 125 milligrams of ashwagandha and a blend of other ingredients to help reduce feelings of stress and promote a calmer state of mind. Customer reviews suggest that the pills are easy to swallow, though some have mentioned negative side effects such as nausea.

If you’re looking for the best ashwagandha supplement for anxiety and stress, OLLY Ultra Strength Goodbye Stress is a great choice, formulated with 125 milligrams of adaptogens designed to help you relieve stress.

The strawberry-flavored softgels also contain 100 milligrams each of GABA and l-theanine and 75 milligrams of lemon balm extract⁷ to support relaxation and boost the body’s resilience to stress-related fatigue. It’s nice to see that OLLY lists the specific quantities of these ingredients, as many brands use proprietary blends, so the amount of each individual ingredient isn’t known to the naked eye.

We haven’t tested this specific OLLY vitamin, but GGR Editor Frieda Johnson, CNC, SET, tried the regular-strength variety of Goodbye Stress. In our OLLY vitamin review, she initially rated the formula 2 out of 5 stars and wondered if the 100 milligrams of GABA would be effective enough, since research studies dating back to 2012³¹ show mixed results. After trying it, though, she was convinced to keep taking it. “I didn’t notice a significant difference, but it did seem to help me stay calm on a particularly stressful day,” she says.

The price also earns a 2-out-of-5 rating. At around $0.67 per serving, OLLY Ultra Strength Goodbye Stress gets into the higher end of the price range out of all of the ashwagandha supplements we tested.

Another potential downside is that the capsules contain gelatin and beeswax, making them unsuitable for vegans. However, there are no artificial colors or flavors, and the pills are gluten-free and NSF Certified, earning them 5 out of 5 stars for third-party testing.

Best Ashwagandha Blend: HUM Ashwagandha Calm Gummies

Good for: Keeping calm, clearing the mind, and alleviating stress two gummies at a time

Best Blend

HUM Ashwagandha Calm Gummies

GGR Score: 4.2

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Product Highlights

• Ashwagandha gummies formulated to help calm the mind
• Contain 125 mg of Sensoril, a patented type of ashwagandha
• Two Mixed Berry gummies per serving
• $0.87 per serving

Pros & Cons

Pros

• Affordable
• Gummy form might be more enjoyable
• Overall, reviewers like the taste
• Third-party tested

Cons

• Contain added sugar
• Some reviewers said the gummies had an odd texture

Bottom Line

HUM Ashwagandha Calm gummies are designed with 125 milligrams of a patented ashwagandha blend that is supposed to support stress relief. One serving is two of the Mixed Berry-flavored gummies, which overall have good reviews regarding taste. Some reviewers did say they have a strange texture though, with small hard pieces inside that are hard to chew.

HUM Ashwagandha Calm Gummies are formulated to relieve stress and clear the mind, thanks to a patented extract of ashwagandha and l-theanine. Specifically, the gummies contain 125 milligrams of Sensoril®, an extract that uses both the leaves and root to deliver optimal efficacy for mood, memory, and sleep support. 

HUM supports the use of Sensoril® by referencing a 2008 randomized, double-blind placebo-controlled study¹⁵ where participants were assigned to take Sensoril® ashwagandha root and leaf extracts (125 milligrams once per day, 125 milligrams twice a day, or 250 milligrams twice a day) or a placebo for 60 days. Compared to placebo participants, supplementing with 125 milligrams of ashwagandha once daily improved many health metrics—like cortisol levels, inflammatory markers, blood pressure, fasting blood sugar levels, and lipid profiles—without side effects. 

Two hundred milligrams of L-theanine, an amino acid naturally found in green tea, also joins in on the stress-relief fun. According to a 2021 study published in the Journal of Medicinal Food¹⁶, L-theanine helps relieve stress disorders, improve mood, and maintain normal sleep. A 100-gram dose of L-theanine improves working memory and executive function, although 250 milligrams shows to sustain attention best. 

HUM’s Ashwagandha Calm Gummies are formulated by RD nutritionists and triple-tested and third-party validated for purity and quality. They also contain verified “clean” ingredients and are free of the “Tricky 12”—a set of 12 ingredients HUM avoids in supplements—that includes artificial colors, sweeteners, flavors, and preservatives. 

Our tester, GGR staff writer, and CPT Matt Dustin said that while the taste isn’t the best—”they’re a little earthy with an herbal aftertaste”—he did feel like they helped calm him after continued use.

Best Organic Ashwagandha: Himalaya Ashwagandha

Good for: Anyone who prioritizes organic products without the worry of unwanted additives 

Best Organic

Himalaya Organic Ashwagandha

GGR Score: 4

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Product Highlights

• 380 mg organic ashwagandha root powder 
• 280 mg organic ashwagandha root extract 
• 10 mg organic ashwagandha supercritical co2 extract
• USDA certified organic and certified non-GMO
• Gluten, wheat, corn, soy, and dairy free

Pros & Cons

Pros

• 60-day satisfaction guarantee
• 3 kinds of ashwagandha source
• USDA certified organic
• Gluten, wheat, soy, dairy, and corn free
• Produced in a cGMP-certified facility
• No artificial fillers
• Herbs grown through fair trade farming partnerships
• Available in multiple container sizes

Cons

• Mixed customer reviews on effectiveness
• Some Amazon customers received products with broken seal
• Customers reported experiencing many broken caplets

Bottom Line

Himalaya Organic Ashwagandha provides users with a total of 670 milligram of ashwagandha from root powder and root extract; the brand claims that using different parts of the plant gives a more potent supplement. Himalaya states that this supplement helps with stress relief, increasing energy, and improving sleep. Customers using Amazon reported receiving products with broken seals and numerous damaged caplets, so you’re probably better off ordering from the company website or grabbing in person at a store.

Formulated with organic ingredients and without GMOs, Himalaya Ashwagandha is our top pick for the best organic ashwagandha supplement. Yes, it’s USDA-Certified Organic! 

Unlike the other ashwagandha supplements on our list, this one lists organic ashwagandha on its supplement facts list three times, so bear with us. With each caplet, you’ll get 380 milligrams of organic ashwagandha root powder (0.2% withanolides), 280 milligrams of organic ashwagandha root extract (0.5% withanolides), and 10 milligrams of organic ashwagandha supercritical CO₂ extract (8% withanolides). 

The root extract and powder are familiar, but what’s the “supercritical CO₂ extract” all about? Well, a study published in Toxicology Reports¹² tells us that this standardized ashwagandha extract is signature to The Himalaya Drug Company and undergoes good agricultural and collection practices (GACP) during the plant’s farming, harvesting, and collecting. Really, it’s just a potent concentration of ashwagandha—that’s also been grown in its native Indian soil!—and adds to the overall total of the supplement.

While it goes without saying, the 100% ashwagandha supplement is free of any “extras” like synthetic additives and artificial binders. It’s also routinely tested for purity and manufactured in a GMP-certified facility. 

GGR editor Frieda Johnson reports that although it has a mild bitter taste, the pill is small and easy to swallow.

Best Powdered Ashwagandha: Moon Juice Ashwagandha

Good for: Blending ashwagandha into your favorite drinks and foods 

Best Powdered

Moon Juice Ashwagandha Root Powder Extract

GGR Score: 3.5

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Product Highlights

• 600 mg KSM-66 ashwagandha (withania somnifera) 
• 15:1 full-spectrum root extract
• Single-ingredient product
• Eco-conscious packaging
• Organic, non-GMO, vegan, and gluten free

Pros & Cons

Pros

• KSM-66 ashwagandha
• Gluten free and vegan
• Organic and non-GMO
• 100% traceable ingredients
• Subscribe and save 10%
• 45-day money-back guarantee
• Eco-conscious packaging

Cons

• Limited customer reviews
• Extremely mixed reviews on taste
• Customer reviews indicate it does not mix well

Bottom Line

Moon Juice Ashwagandha Powder contains 600 milligrams of KSM-66 ashwagandha per serving. Moon Juice states that their powder can help reduce stress, regulate cortisol levels, enhance focus and mental stamina, and reduce irritability. Customer reviews vary extensively on taste—ranging from “easily hidden” to “impossible to cover”—with numerous customers not finishing their supplement because of the taste.

While Moon Juice Ashwagandha might not blast you off into the stars, it may help relieve stress, enhance your focus, and improve your mood. Like Transparent Labs’ ashwagandha capsules, Moon Juice provides 600 milligrams of full-spectrum organic ashwagandha root powder as KSM-66 but in powder form. 

You can enjoy Moon Juice blended into any beverage or food product, though they recommend the bitter flavor pairs well with chocolate, coffee, maple, and baked goods. Moon Juice also provides a recipe for “Ashwagandha Butter Coffee”—a blend of 1 tablespoon of ashwagandha powder, 2 tablespoons of ghee, 8 ounces of coffee, and an optional sweetener. But do note that a serving size is about ¼ teaspoon, so the coffee recipe is an extra potent concoction. 

Digging into Moon Juice’s FAQ page, the brand claims its chosen ingredients are of the highest quality and clinically tested. The plants also undergo two rounds of identity testing, where they are tested for bioactive compounds, heavy metals, mycotoxins (naturally occurring toxins in fungi), and pesticides.

The Moon Juice powder is also organic, vegan-friendly, and gluten-free. However, it is packaged in a facility that handles tree nuts, making it a potentially unsuitable option for anyone managing a tree nut allergy. 

Our tester for this product, GGR editor Frieda Johnson, said, “To me it tastes like dried, powdered mushrooms; not unpleasant, but a bit earthier than I would want to drink just mixed with water. It blends into liquid fairly well, but does settle a bit and needs to be stirred several times if you’re not chugging it.” She also noted that she likes the brand’s focus on more sustainable packaging.

What Is Ashwagandha?

Ashwagandha is a shrub that belongs to the nightshade family that grows in India and parts of the Middle East and Africa. It’s been used for thousands of years by non-Western cultures, dating back as far as 6,000 B.C., to promote vitality, youthfulness, and decrease stress.

The plant made its way to the United States in recent years and can now be found in most mainstream supermarkets and supplement stores. As is the case with many ancient herbs or plants that become big in Western cultures, some companies may try to sell you ashwagandha that’s under-dosed or a weaker form of the plant. Luckily, you have nutrition professionals like us to show you how to find the best ashwagandha supplements.

How We Picked and Tested the Best Ashwagandha Supplements

When picking and testing the best ashwagandha supplements on the market, we curated our selections based on the following: 

• Ashwagandha dose: Because there’s quite a bit of variability regarding how much ashwagandha to take, we enlisted products with varying daily doses. Research¹⁷ does support that at least 240 milligrams of ashwagandha can be effective, so our top picks follow suit accordingly.  
• Ingredient quality and testing: Ingredients truly matter most, so we’re always searching for products that contain high-quality ingredients in clinically-effective doses—and our ashwagandha picks are no different. 
• Form: Not everyone likes to chew gummies, just like how not everyone wants to blend and drink a powder. Because there are different ways to take ashwagandha, we rounded up reputable products in various forms.
• Cost: At GGR, we always strive to make our product recommendations inclusive for any and all budgets. 
• Third-party testing: Dietary supplements are not tightly regulated by the Food and Drug Administration (FDA), so we prioritize products that have been independently third-party tested (more on this below). 
• Company reputation and reviews: We always strive to have our readers’ backs, so we never want to direct them to a company that doesn’t have their best interests in mind! We always review the brand’s reputation by combing through its mission, core values, manufacturing processes, and consumer reviews where available. 

Benefits of Ashwagandha Supplements

Used in Ayurvedic medicine for centuries, ashwagandha continues to prove itself as beneficial. Here’s what the most up-to-date research tells us about the benefits of ashwagandha.

Reduces Stress

One of the most notable and longstanding benefits of ashwagandha is its potential to reduce stress levels as an adaptogen¹⁸—a substance that enhances the “state of non-specific resistance” in stress. Recent 2021 data¹⁹ reiterates that ashwagandha supplementation may improve stress’ physiological, cognitive, and psychological effects.

Improves Sleep

A 2021 meta-analysis²⁰ suggests that ashwagandha extract can improve sleep (and mental alertness) in adults. Ashwagandha, especially with higher levels of withanolides, may also help treat insomnia, according to newer 2022 data³.

Enhances Physical Performance and Recovery

According to a 2021 meta-analysis²¹, ashwagandha supplementation may improve variables related to physical performance—like muscle strength and cardiorespiratory fitness—in healthy men and women. Another 2021 review²² hints that withanolides in ashwagandha may manage muscle repair and recovery while improving body composition. 

Increases Testosterone Levels

Testosterone plays critical roles in sexual health, lean body mass, mental health, cognition, bone density, cardiovascular function, and metabolism, just to name a few. In a 16-week, randomized, double-blind, placebo-controlled, crossover study published in the American Journal of Men’s Health²³, supplementing with ashwagandha was shown to increase testosterone levels.

Boosts Memory and Cognition

Research published in the Journal of Dietary Supplements²⁴ hints that ashwagandha may effectively enhance immediate and general memory and attention in people with mild cognitive impairment. 

Bolsters the Immune System

While mostly tested in animal studies, recent 2021 research²⁵ appears to be the first of its kind to investigate ashwagandha extract on the immune system in humans. The researchers found that the extract significantly improved the immune profile of healthy subjects, positioning itself as a potential therapy to reduce viral and microbial infections.

Lowers Inflammation

Inflammation²⁶ is a complex biological response to harmful triggers—like infection, tissue injury, and tissue stress—and can lead to heart disease, type 2 diabetes, and many other chronic conditions. Ashwagandha offers several beneficial compounds that may protect against inflammation in the body and associated health risks. 

Dosing and Interactions 

There’s currently no standard dosing recommendation for ashwagandha, as dosage often varies based on the type and the intended use. But evidence²⁰ shows that dosing between 240-600 milligrams is effective. And according to the U.S. National Library of Medicine, adults have most often used ashwagandha in doses of up to 1,000 milligrams daily for up to 12 weeks.

It’s also important to note that while ashwagandha appears safe²⁷ and tolerable for users, herbal supplements should be cautiously approached. This is especially true for anyone managing a health condition and taking a prescription, as ashwagandha may interact with certain medications. 

Furthermore, it’s important to consider the type of ashwagandha you’re using. Extracts tend to be more potent than powders or capsules, so you may have to use less of the former to achieve desired results.

This said, dosing can vary widely, so starting low and slow overall is best. We also recommend consulting with your healthcare team before taking any supplement for your utmost safety. 

Third-Party Testing

The best ashwagandha supplements for men and women (including cisgender and transgender individuals) typically undergo third-party testing to ensure the product contains what it’s claimed to have, ashwagandha included. Common indications of third-party testing include: 

• Informed Choice Certified 
• Informed Sport Certified 
• NSF Certified for Sport 
• Good Manufacturing Practices (GMP)

Third-party verifications can also be helpful if you have specific dietary restrictions, needs, and preferences like:

• Certified Gluten-Free
• Certified Vegan
• Non-GMO Project Verified
• USDA Organic

Potential Side Effects and Safety

Most healthy individuals should be able to tolerate ashwagandha supplements²⁷. However, ashwagandha can cause some side effects³⁰, including:

• Drowsiness
• Upset stomach
• Diarrhea
• Vomiting

In rare cases, ashwagandha has also been shown to cause liver injuries³⁰.

Additionally, the long-term effects of ashwagandha are still unclear. It appears to be safe when taken for up to three months³⁰, but its safety beyond that time frame is still being studied.

Buying Guide: What to Look for in Ashwagandha Supplements

Ready to see how ashwagandha can benefit your health and well-being? Lean on these tips before sealing the deal: 

• Intent for use: Because ashwagandha is far from a one-trick pony, it’s wise to consider what exactly you wish it to accomplish. For instance, if you want to use ashwagandha to kickstart your day, you might want to steer clear of a blend formulated for sleep. 
• Additional ingredients: Some ashwagandha supplements are single-ingredient while others contain additional ingredients—like melatonin, L-theanine, and lemon balm. Consider whether or not you want (or need) different ingredients to elevate your ashwagandha experience. 
• Form: Prefer swallowing a capsule, chewing a gummy, or sipping on a blendable powder? Ashwagandha comes in many forms, so find one that best matches how you wish to take it (consistently). 
• Budget: How much are you looking to spend on ashwagandha (and your full supplement stack)? If you’re new to ashwagandha, starting with a more budget-friendly product might be worthwhile before making a heftier splurge. 
• Third-party testing: ‘Nuff said. OK, but really, try to prioritize third-party tested products manufactured in GMP facilities. 
• Brand reputation: We recommend reviewing the brand behind the product, particularly looking to identify if they are reputable, manufacture high-quality products, and will be readily available if any issues arise. Searching for customer reviews—like on its main company page or third-party seller sites (such as Amazon)—can also give you a great deal of insight into the brand.  

Best Ashwagandha Supplements FAQs

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

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Sydney Lappe, R.D.

Sydney Lappe is a St. Louis-based Registered Dietitian with 6+ years of nutrition editing and writing experience. She holds a Master’s Degree in Nutrition and Dietetics and completed undergrad work in psychology. While fitness wasn’t in Sydney’s routine growing up, it quickly became a large part of her daily life while studying the facets of health and nutrition. Also managing chronic pain, she has come to fully realize movement is a special gift to never take for granted and hopes to inspire others to invest in their physical, mental, and emotional wellness while they can. Including her passion for all things health, Sydney enjoys spending time with her loved ones, being active in various capacities, drinking bottomless cups of coffee, eating a hearty bowl of oatmeal, and letting her creativity roam through writing and graphic design.

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