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What to Know When Shopping for Ashwagandha Supplements
The supplement industry is a doozy, as it's not closely regulated by a single body. And that's especially true when it comes to herbal supplements, which tend to be more nuanced and less researched than vitamin and mineral supplements. Keep these things in mind to determine if an Ashwagandha supplement is right for you:
Dosage: The dosage of Ashwagandha root extract in each supplement can vary widely, so it's important to choose a product that contains a clinically effective dose.Look for a dosage of 250 to 600 milligrams (mg), the amounts found effective in most clinical research.“Large doses, such as over 1,000 mg per day, could cause more severe side effects," like drowsiness or GI issues, says St. Pierre. "And due to its effects on neurotransmitters it can't be ruled out that long-term use (> 6 months) could be problematic.”
Certification: Look for Ashwagandha supplements that have been third-party tested to ensure quality, purity, and potency. More specifically, look for a multivitamin with third-party certification from a trusted entity (USP, NSF, Informed Sport). These certifications verify that what’s on the label of the multivitamin is what’s actually in the multivitamin itself to ensure quality and safety.
Typically, this information can be found on the manufacturer's website or the product label.
Form: Ashwagandha supplements come in different forms, including capsules, tablets, powders, and liquid extracts. Consider which form is most convenient for you and which one is more easily absorbed by your body.
Other ingredients: Check the label for other ingredients in the supplement, including fillers, additives, and binders. Avoid products that contain unnecessary or potentially harmful ingredients. Consider opting for a supplement that contains a blend of other mood supportive compounds to maximize the benefits.
Price: Compare prices of different Ashwagandha supplements to be sure you're getting a good value for your money. And be wary of products that are significantly cheaper than others, as you typically get what you pay for when it comes to cheap supplements.
Talk to your healthcare provider: Before starting a new supplement, it's always important to talk to your healthcare provider first. They can help you determine whether Ashwagandha is suitable for you, and if so, help choose an Ashwagandha supplement that is right for you based on your individual needs and health status. By doing so, you can avoid potential harmful drug interactions and unintended effects.
Why You Can Trust Us
At Men's Health, we take great pride in providing our readers with reliable and trustworthy product recommendations. We believe that our readers deserve the best, which is why we always make sure to conduct thorough research and testing before making any recommendations. Our writers and editors thoughtfully select experts for collaboration on product recommendations, and are also experts in their own right, using their informed opinions to select products and ensuring that our content is of the highest quality. For this story, we consulted with Toby Amidor, MS, RD, CDN, FAND, a registered dietitian based in New York City and Brian St. Pierre, MS, RD, CSCS, CISSN, Pn1, Director of Performance Nutrition at Precision Nutrition.
Our product recommendations are purely editorial, and while we may receive free products to test and review, we only recommend the products we are most impressed by. We never let retailers or public relations contacts dictate our content or product coverage. Which is why you can trust us to provide you with reliable and unbiased product recommendations.
How We Selected
For this story, we spent hours interviewing registered dietitians, medical doctors, and licensed herbalists, as well as researching the top-rated and best-selling Ashwagandha supplements on the market. The products that made it onto this list undergo third-party testing, hold an NSF, USP, or Informed Sport certification, and contain standardized forms of Ashwagandha in clinically studied amounts. We paid close attention to evaluate the most important features, such as ingredient labels, bioavailability, price, and quality. The list above represents our carefully chosen picks of the best Ashwagandha supplements to shop in 2023.
Talene Appleton is the Fitness and Commerce Editor at Men’s Health, where she covers fitness, nutrition, health, and wellness. She was previously the Associate Editor of General Surgery News, and a nutrition writer for The Food Institute. Talene is a retired professional dancer, and loves to spend her free time cooking elaborate meals for her friends and family.
Paul is the Food & Nutrition Editor of Men’s Health. He’s also the author of two cookbooks: Guy Gourmet and A Man, A Pan, A Plan.
Brian St. Pierre, MS, RD, CSCS, CISSN, Pn1, is the Director of Performance Nutrition at Precision Nutrition. He leads of team of nearly 20 expert coaches, helping individuals of all backgrounds reach their personal and professional goals. In addition, he works with a host of fitness professionals and professional sports teams including the San Antonio Spurs, Cleveland Browns, US Open Champion Sloane Stephens, and more.
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