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The 7 Best Ashwagandha Supplements for Stress and Anxiety, According to Nutrition Experts
Need to chill out? Ashwagandha may be the herb you're been looking for.
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.
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Life Extension Optimized Ashwagandha
Life Extension Optimized Ashwagandha
Pros
- Great price
- Only 1 pill per day needed
- Small, easy to swallow pill
- Gluten free
- NSF-certified
Cons
- Formula doesn't contain complementary ingredients
This supplement contains 125 mg of standardized Sensoril® per serving (32% oligosaccharides and 10% withanolide glycoside conjugates). Unlike many other supplements in this category, this one from Life Extension doesn't feature any other active ingredients in its formula.
Each serving consists of one, small capsule, which consumers are directed once daily. One pill, once per day, just Ashwagandha. No frills, with an ultra-reasonable price tag to prove it.
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| Type | Vegetable cellulose capsule |
|---|---|
| Serving size | 1 capsule twice daily |
| Dosage | 125 mg standardized Sensoril® Ashwagandha Extract |
| Price per serving | $0.25 |
| Other active ingredients | None |
Thorne Memoractiv™
Thorne Memoractiv™
Pros
- NSF-certified
- Comprehensive formula contains many complementary compounds
- Designed to promote focus and mental clarity in addition to stress and anxiety relief
Cons
- Not suitable for those sensitive to caffeine
- Expensive
Thorne's Memoractiv™ supplement features Ashwagandha extract as its main ingredient, and is designed to calm the mind in our modern, often stressful world. Given its formula, it's actually much more than just an Ashwagandha supplement.
Alongside Ashwagandha, it contains six well-studied active ingredients that also offer specific benefits for brain health, memory, attention, cognitive function, and stress reduction. According to the brand, this formula can even help to reduce the negative effects of blue light exposure from screens.
Plus, Thorne is the only supplement manufacturer to collaborate with Mayo Clinic on wellness research and content and is a proud partner of 11 U.S. Olympic Teams.
But take note: This supplement does contain caffeine, meaning it may not be suitable for those sensitive to caffeine or whose medications may interact with it. The brand also instructs taking it away from bedtime.
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| Type | Hypromellose capsule |
|---|---|
| Serving size | 2 capsules once or twice daily |
| Dosage | 300 mg Withania Somnifera Ashwagandha Extract |
| Price per serving | $2.13 |
| Other active ingredients | Acetyl-L-Carnitine, gingko biloba, caffeine, carotenoids, bacopa Extract, pterostilbene |
Integrative Therapeutics Cortisol Manager
Integrative Therapeutics Cortisol Manager
Pros
- Gluten free
- Dairy free
- Comprehensive formula with
- NSF-certified
Cons
- Contains soy
- Large tablet
Cortisol Manager is a fan favorite among the dietetics community for promoting healthy cortisol balance and stress response. Cortisol, a stress hormone that is released during times of stress, is one strong measure of how well the body is coping with stress. Featuring a proprietary blend of Sensoril® Ashwagandha and L-theanine, Integrative Therapeutics' formula is designed to support a balanced cortisol response no matter what life throws at you.
According to the brand, this supplement also promotes relaxation to support restful sleep. Think of it as a more stripped-down version of Thorne's supplement, but more robust than Life Extension's offering. A single tablet is designed to be taken once daily at bedtime on a regular basis, but can be upped to two tablets in times of high stress.
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| Type | Tablet |
|---|---|
| Serving size | 1 or 2 tablets/day |
| Dosage | 500 mg Ashwagandha extract (Withania somnifera, Sensoril® brand), L-theanine |
| Price per serving | $1.72 |
| Other active ingredients | Magnolia bark extract, epimedium extract, phosphatidylserine |
Nature Made Calm & Relax
Nature Made Calm & Relax
Pros
- Gluten free
- Contains magnesium to promote relaxation
- USP-certified
- Reasonable price
Cons
- Pricey for a drug store formula
This '2-in-1' supplement from Nature Made is designed to help people reach a state most of us are constantly striving for: calm and relaxed. Aside from Ashwagandha (in the form of Sensoril®), this formula contains magnesium, an essential mineral proven to help relax the body.
Despite the role it may play in facilitating a good night's rest, the brand states this supplement non-habit forming. It comes in capsule form, which are vegetarian-friendly, and intended to be taken as two capsules once daily. At under $1 per dose, it's one of the mid-range options on this list that combine other functional ingredients with Ashwagandha to really maximize its benefits.
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| Type | Hypromellose capsule |
|---|---|
| Serving size | 2 capsules/day |
| Dosage | 125 mg Ashwagandha extract (Withania somnifera, Sensoril® brand) |
| Price per serving | $0.93 |
| Other active ingredients | Magnesium oxide |
New Chapter Ashwagandha Force™
New Chapter Ashwagandha Force™
Pros
- NSF-certified
- Gluten free
- Organic
- Single pill serving
- Great price
Cons
- Formula doesn't contain complementary ingredients
This non-GMO blend from New Chapter contains a pure leaf-and-root extract (delivering compounds from the whole plant, not just the root) to maximize the potential benefits of the Ashwagandha plant.
The proprietary extract is 5x as concentrated as comparable supplements on the market, according to the brand, and boasts a powerful profile of bioactive compounds that offer stress relief and mood support. It's not only NSF-certified and gluten free, but comes with a convenient and easy to use 1-pill per day dose, too.
Another perk: The brand claims this supplement is made with sustainably sourced herbs, making it good for both you and the planet.
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| Type | Pullulan and carrageenan capsule |
|---|---|
| Serving size | 1 capsule/day |
| Dosage | 125 mg Ashwagandha extract (Withania somnifera, Sensoril® brand) |
| Price per serving | $0.40 |
| Other active ingredients | None |
Emergen-C Vitamin C Ashwagandha Drink Mix Powder
Emergen-C Vitamin C Ashwagandha Drink Mix Powder
Pros
- Contains a wide range of vitamins and minerals
- Gluten free
- Caffeine free
- Vegetarian
- Easy to consume
- NSF-certified
Cons
- Contains added sugars
If you want the benefits of Ashwagandha but can't deal with swallowing pills, don't stress. This version from Emergen-C comes in a powder form for mixing into water, juice, or smoothies, plus, with the additional of vitamin C. Because how can you expect a healthy stress response without a supported immune system, right?
Each packet contains 250 mg of vitamin C plus other antioxidants, like zinc and manganese, to help support the immune system in your times of stress. The formula also contains a whopping 7 B vitamins, which play a role in sustaining energy and electrolyte balance.
We can't lie, the berry flavor tastes good. But at 6 grams of sugar per packet, we wouldn't say it's the most health-supportive option on this list.
Oh, and the Ashwagandha used in this powder is 100% organic.
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| Type | Powder |
|---|---|
| Serving size | 1 packet/day |
| Dosage | 250 mg Organic Ashwagandha extract (Withania somnifera, KSM-66® brand) |
| Price per serving | $0.83 |
| Other ingredients | Vitamin C, B vitamins, folate, calcium, phosphorus, magnesium, zinc, manganese, potassium, chromium, sodium |
Irwin Naturals Extra Strength Ashwagandha Mind & Body
Irwin Naturals Extra Strength Ashwagandha Mind & Body
Pros
- Absorbant liquid softgel formula
- Contains complementary ingredients
- Contains a high concentration of active compound
- NSF-certified
Cons
- 4-pill serving per day
- Pricey
As with most options on this list, this formula from Irwin Naturals is designed to support both mental and physical well-being. It features Ashwagandha extract in the form KSM-66®, in addition to a slew of herbal compounds, including Eleuthero, Bacopa, Cordyceps, and Ginseng.
We love that it comes in a liquid softgel, which can allows for faster release and better absorption compared to capsules or tablets. Plus, it's free of any binders or fillers that tend to cause stomach upset for many supplement-takers.
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| Type | Liquid softgels |
|---|---|
| Serving size | 2 liquid softgels twice per day |
| Dosage | 300 mg Organic Ashwagandha extract (Withania somnifera, KSM-66® brand) |
| Price per serving | $1.60 |
| Other active ingredients | Flaxseed oil, eleuthero, milk thistle, bacopa, turmeric, cayenne, Asian ginseng, cordyceps, black pepper, ginger |
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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