9 Best Ashwagandha Supplements in 2023

This is an evergreen shrub and one of the most popular plants that came from the Indian alternative medical system - Ayurveda. Ashwagandha is also known as Indian ginseng, Withania somnifera or as Indian winter cherry.

This plant is considered an adaptogen, that is, a substance that may help us adapt to stressful situations and mitigate the effects of stress, which can harm our health and body. Since ancient times, this plant has been used in Ayurvedic medicine as a means to strengthen the nervous system. However, Ashwagandha is not only considered an adaptogen. Among its proposed benefits are cardioprotective, anti-inflammatory, sedative, antibacterial and other effects.

The leaves, stem, and root of Ashwagandha contain several bioactive compounds, but the key substance that is primarily responsible for Indian ginseng benefits is the withanolides. It is for this reason that we constantly emphasized their concentration in the supplements included in this review.

However, despite the large body of scientific literature reporting potential ashwagandha's effectiveness for many conditions and ergogenic effects in athletes, adaptogens in general are not well studied. Many experts are still very skeptical about this type of supplement, especially if you generalize adaptogens as a whole group. Although, for the sake of fairness, it is worth noting that ashwagandha looks like one of the most promising adaptogens. In any case, given the above, it is too early to draw any far-reaching conclusions about this type of supplement.

Most frequent commercial products used in studies are KSM-66®, Shoden® and Sensoril®. However, not all manufacturers specify which type they use in their supplements, although knowing the percentage of withanolides for each commercial product can at least give you a rough estimate of the absolute concentration per serving.

Some manufacturers do not list neither the types of ashwagandha they use, nor the amount of withanolides per serving. In this case, it is better to choose alternative products, the label of which indicates either the type of ashwagandha or the amount of withanolides per serving. Otherwise it will be very difficult to predict the necessary dosage to obtain the expected effects.

Also, by using a supplement with a non-standardized concentration of withanolides, you are more at risk of exceeding the safe dosage, which in turn can cause unpredictable side effects.

There is some evidence to consider Withania somnifera as a potentially ergogenic agent that athletes can use to obtain their specific benefits. According to systematic review and meta-analysis, taking ashwagandha in a dosage of 120-1250 mg per day demonstrated positive effects on strength, power and general athletic performance.

This meta-analysis included trials in which the concentration of withanolides was known (including KSM‑66® and Sensoril®), as well as trials in which supplementation with only the total concentration of ashwagandha (in milligrams), without detailed information on the withanolides content. In any case, the authors of this review indicate the general range of ashwagandha that has shown effects.

A positive effect was demonstrated regarding muscle strength of upper and lower limbs, handgrip, power and other variables. In experiments that demonstrated effects specific to strength, power, and overall athletic performance, the general range of ashwagandha intake was 500-1250 mg.

For healthy untrained people with no training experience, as well as for those who train infrequently and not very intensively, strength / power-related variables may improve with a dosage of 240-600 mg of ashwagandha per day (even ≤300 mg once a day may be sufficient).

For those undergoing strenuous resistance or endurance training, as well as for athletes, a higher dosage may be needed. Taking ashwagandha twice per day at a dosage of 300-500 mg - in the morning and before going to bed - seems to be safe and effective.

In this randomized controlled trial, taking 300 mg of ashwagandha 2 times a day demonstrated significantly better changes in muscle size in the arms and chest compared to the placebo group. Therefore, in combination with strength training ashwagandha supplement for muscle growth can potentially give some additive muscle-building effect. However, additional experiments are needed to confirm these effects.

In the trial cited above, the experimental group that consumed two KSM-66 ashwagandha pills at a dosage of 300 mg, also reduced their body fat percentage by almost 3.5%, while the control group (placebo) - by 1.5%. The duration of the experiment was 8 weeks.

However, it is worth considering that body fat percentage was calculated with the bioimpedance method, which is not sufficiently accurate, since the measurement results can be strongly influenced by the state of hydration. And although the authors of the study standardized the measurement conditions to avoid a significant influence of the state of hydration, I would still advise against getting too excited.

Remember, that the most effective weight loss tool is a combination of a sustained energy deficit, adequate protein, and a flexible meal plan.

The results of the above-mentioned systematic review and meta-analysis also suggest positive effects of Ashwagandha supplementation on cardiorespiratory fitness and more specifically - on VO2max, which is considered the best indicator of cardiovascular fitness and gold-standard measurement of endurance.

In the experiments that demonstrated an improvement in the VOmax2, dosages of 330-1000 mg of ashwagandha were used.

Ashwagandha showed positive effects on muscle fatigue, muscle damage and soreness. Therefore, in conditions of high volume training, especially high-intensity training, Indian ginseng can contribute to faster recovery and less pronounced muscle soreness.

Ashwagandha also showed a small effect in improving overall sleep. A more pronounced effect was seen in people with insomnia who took 600 mg or more of ashwagandha per day for 8 or more weeks.

Although in this randomized controlled trial, 120 mg in the form of Shoden® was also sufficient to produce an effect in people with non-restorative sleep, which once again emphasizes the importance of withanolides concentration. Among participants in the experimental group, 72% reported improved sleep quality.

The use of this supplement has shown a significant reduction in the anxiety scale. This anti-anxiety effect is associated with a decrease in the activity of the hypothalamic-pituitary-adrenal (HPA) axis, as well as the anti-inflammatory, antioxidant and other effects of Indian ginseng.

Regarding the dosage, a decrease in anxiety was observed starting with 300 mg of ashwagandha.

In this systematic review, Withania somnifera was one of two herbal supplements that demonstrated the most consistent increases in testosterone concentrations in men. Among the possible mechanisms that explain this effect are anti-inflammatory and antioxidant properties and a decrease in hormone cortisol, which is inversely correlated with testosterone concentrations.

However, the experiments used different dosages of ashwagandha (240-675 mg per day). Standardization and extraction processes also differed, so we do not have clear recommendations regarding the dosage and type of ashwagandha for testosterone. In women, the effects of increasing testosterone levels from taking Indian ginseng were not observed.

However, despite the possible increase in testosterone, this does not guarantee major changes in the context of the development of muscle mass.

By the way, men with hormone-sensitive prostate cancer should avoid ashwagandha, because increasing testosterone production accelerates the progression of the disease.

To be honest, to understand whether you really need this supplement, whether you have no contraindications, and what type and dosage to choose for your specific task, it is best to consult a doctor. However, below I will outline a few key factors to consider when choosing the decent product.

Consider not only the total dosage of ashwagandha, but also the concentration of bioactive substances. For this reason, it is better to choose from products that indicate the specific amount of withanolides per serving. Let me remind you that to obtain the expected effects, the dosage of withanolides should be at least 6 mg.

In addition to the importance of the concentration of bioactive substances, there is also the problem of inconsistency between the declared concentration of withanolides and the actual concentration in a specific product. In other words, manufacturers may indicate the concentration of bioactive substances (in milligrams), but when tested, it turns out that the actual concentration is much lower than the declared one.

When ConsumerLab reviewed 8 ashwagandha supplements in 2014, only 2 passed the test, demonstrating a quality problem with Withania somnifera products. In the updated review from 2022, out of 16 products 12 received the "Approved" mark. The rest of the products, including some popular ones you may see in the best ashwagandha reviews, have been labeled as "Unspecified" or "Not Approved" due to insufficient or very low concentrations of withanolides.

Many consumers mistakenly think that because herbal supplements are a natural product, they surely cannot harm. However, some herbal supplements contain high levels of heavy metals, including cadmium, lead and other. I don't think I should explain the consequences of their entry into our body.

For this reason, it is best to prefer supplements that have been tested by a globally recognized third party for heavy metal levels. Pay attention to products that have NSF International, Informed Choice or Informed Sport, Banned Substances Control Group (BSCG) or USP marks. Such products are tested for contaminants and minimize potential risks.

You can also use the ConsumerLab resource, which tests some products for the level of heavy metals, as well as for compliance of the stated amount of the key component of the supplement with the actual amount.

I also recommend that when considering herbal supplements, you do a little research on brands that have been on the market for a long time and have a good reputation. A good sign is that a particular brand has a large number of products that have been tested by an independent third party. For example, the leader of this rating certifies many of its products through Informed Choice, including ashwagandha.

On the other hand, although ashwagandha from the Nature Made brand does not have a third-party label, a large part of their products are certified by the USP Pharmacopoeia. This raises the level of trust even in those products that have not been tested, because this brand generally adheres to high safety standards for its products.

Indian ginseng is one of those supplements that interacts with some medications and has contraindications. People with autoimmune disorders or thyroid conditions, those who take anti-anxiety, sedative and other medications should be especially careful. In addition, Indian ginseng should be avoided during pregnancy and should not be used while breastfeeding. Also, keep in mind that this supplement can cause drowsiness, vomiting, stomach upset and diarrhea in some people, and in rare cases, the liver can be affected.

According to the National Center For Complementary and Alternative Medicine, Withania somnifera may be safe when taken for up to three months.

In general, due to the different types of this supplement and the different concentrations of withanolides, the best solution would be to consult a doctor who can give specific recommendations regarding the type and dosage. Without using the recommendations of a professional, you can use either an insufficient concentration of bioactive substances to obtain effects, or vice versa - too high a dosage. Also, by self-prescribing and using ashwagandha, you can ignore possible contraindications and have a much greater risk of encountering negative side reactions.

In different studies, this supplement was taken at different times of the day: every morning; in the afternoon or evening; in the evening; or twice daily: in the morning and at bedtime. Therefore, there are no strict recommendations regarding timing.

The most common administration protocol is 600 mg, divided into two doses: one in the morning with breakfast and one in the evening. You need to take the capsule with a glass of water.

Be aware of possible side effects to minimize the risk of nausea, upset stomach, and other gastrointestinal symptoms. Also consider possible drowsiness, especially if you are driving. Therefore, taking into account your goals and tolerance, you may need to adjust the timing of intake accordingly. For example, if you feel drowsy every time after taking Indian ginseng, you can only take this supplement at bedtime. Another example is if you take ashwagandha on an empty stomach and it always causes gastrointestinal problems, try taking it after a meal or snack.

However, if very severe symptoms appear, it is better to consult a doctor immediately. It is very likely that you will have to completely abandon this supplement. After all, there are many other ways to deal with stress.