Ashwagandha (Withania somnifera) is a plant in the nightshade family with a long history of use in Ayurvedic medicine. It’s considered an adaptogen: A product that might help the body to manage stress, whether that be stress from exercise, or stress from a tough day at the office (1). While it’s currently difficult to work out the ideal dosage, studies have seen positive effects from dosages anywhere between 250 to 600 milligrams (2). A good amount of research suggests that ashwagandha may have anti-anxiety effects, help to manage fatigue, reduce levels of cortisol, and improve athletic performance (3).
So which brands have produced the best supplements? We sifted through the market to account for each supplement’s transparency, label accuracy, and absorption. Here are the ones that stand out from the rest of the field:
Best Ashwagandha Supplements
- Best Ashwagandha Supplement Overall: KOS Organic Ashwagandha Powder
- Best Greens Supplement with Ashwagandha: AG1
- Best Pre-Workout With Ashwagandha: Onnit Shroom Tech Sport
- Best Multivitamin with Ashwagandha: Transparent Labs Vitality
- Best Ashwagandha Capsules: Transparent Labs Raw Series Ashwagandha
- Best Ashwagandha Supplement For Sleep: FOCL Night Sleep Supplement
- Best Ashwagandha Powder: BulkSupplements Ashwagandha
Editor’s note: The content on BarBend is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended to diagnose, prevent, and/or treat health problems. Speak with your physician if you have any concerns or before beginning any new workout regimen.
Best Ashwagandha Supplement
Ashwagandha can be a powerful tool to help you reduce stress and anxiety, as well as provide better sleep — extremely potent at an affordable price point, this powder is our top pick for an ashwagandha supplement.
KOS Organic Ashwagandha Powder
KOS Organic Ashwagandha Powder is made up of pure organic ashwagandha powder that can provide an effective supplement to potentially aid your recovery (physically and mentally) from your tough workouts. What makes this a favorite for us is the whopping 3.5g of ashwagandha per scoop, one of the higher doses you’ll find, but still under the max recommended dosage of 6g.
Packed with 3.5 grams of organic ashwagandha powder, this flavorless powder mixes well with drinks, smoothies, and can even be added to baked goods.
You won’t find any other ingredients in this supplement other than pure organic ashwagandha powder, so if you’re looking for uncut ashwagandha, this could be the right choice. The powder is flavorless and blended fine enough to dissolve into coffee, blend into smoothies, or add to baked goods. Plus, it costs just $0.40 per serving, making it an affordable option for ashwagandha supplementation.
Who Should Buy KOS Organic Ashwagandha Powder
- People who want a simple, pure ashwagandha powder without any additives since that’s the only ingredient here.
- Anyone who likes to mix their ashwagandha into drinks, smoothies, or baked goods, as this fine, flavorless powder blends easily.
- Anyone on a budget should be able to swing this price tag without regret.
Who Shouldn’t Buy KOS Organic Ashwagandha Powder
- People who would prefer a flavored ashwagandha powder should look elsewhere — this powder is currently only offered without any flavor added.
- Those who prefer a supplement in gummy form since this only comes as a powder.
- Anyone who wants additives like zinc and vitamin D, since this product has zero added vitamins or minerals.
The KOS Organic Ashwagandha Powder provides a heavy dose of ashwagandha, which may provide further benefits regarding sleep, relaxation, and better mental health. It mixes with baked goods, hot or cold drinks and smoothies, and at $0.40 a serving, you’d be hard-pressed to find a better deal.
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Best Greens Supplement with Ashwagandha
AG1 has every base covered when it comes to micronutrients. This formula is packed with vitamins and minerals from 75 different whole food sources. It also contains mushroom complexes, probiotics, enzymes, and of course — ashwagandha. This formula contains a 5:1 blend of ashwagandha meaning that the concentrate used here is five times more potent than the plant itself would be. Unfortunately, the ashwagandha here is in a proprietary blend, and therefore, is only listed as part of a 2,732 mg blend of a multitude of ingredients.
This nutritious greens powder is NSF certified for sport and includes 75 absorbable ingredients and is free of gluten, sugar, dairy, eggs, and peanuts. It is compatible with vegan, keto, and paleo diets.
This supplement comes in a powder form in either a pouch or in to-go travel packs, so you can choose whichever suits your lifestyle best. Although it is on the more expensive side —- the base buying option being $3.30 per serving — we think it’s worth the money for such a stacked greens supplement and a potent dose of ashwagandha. Not to mention, it tastes pretty darn good, if we do say so ourselves.
Who Should Buy AG1
- People who like greens powders for the digestive benefits (probiotics and enzymes) will like this formula.
- Folks who want to take their ashwagandha with an array of other ingredients that offer daily nutritional benefits, and may help close some nutritional gaps.
- Anyone who likes to have the option of a pouch or packets on the go will be delighted that both options are available here.
Who Shouldn’t Buy AG1
- Anyone who wants an ashwagandha supplement that just contains ashwagandha.
- Folks working with tighter budgets do not need to pay for this robust ingredients list.
- People who want to know the exact amount of ashwagandha in their supplement may want to pick a formula that doesn’t contain a proprietary blend.
[Related: The Best Types Of Supplements For Performance, Weight Loss, And Health]
Best Pre-Workout With Ashwagandha
Max out the benefits of potentially increased endurance for your toughest workouts with this blend that contains ashwagandha and mushrooms.
Onnit Shroom Tech Sport
Ashwagandha is known for its ability to decrease stress and anxiety and help boost restful sleep, but when paired with the right ingredients, like caffeine, it can help leave you feeling both low-stress and alert. With the synergy of ashwagandha, green tea extract, mushrooms, Rhodiola, and methyl b-12, Onnit Tech Shroom Support is a great option for pre-workout focus and stamina (5). This is a proprietary blend that includes ashwagandha, so the exact amount in this formula isn’t known. The ashwagandha is one of four ingredients in the blend that equals 930 mg in total.
Onnit Shroom Tech Sport is a proprietary blend of cordyceps, ashwagandha extract, green tea extract, rhodiola extract, and astragalus extract. These ingredients work to assist aerobic performance, help exercise volume, and provide cellular energy.
Onnit Shroom Tech Sport comes in pill form, making it easy to take on the go. With their most expensive option being $3.30 per serving, this isn’t the cheapest pre-workout on the market, but if you’re not worried about the price tag, this pre-workout is well worth the money.
Who Should Buy Onnit Shroom Tech Sport
- People who appreciate a multifaceted pre-workout will like to see the addition of mushrooms, ashwagandha, and green tea extract in this formula.
- Athletes whose main focus is stamina will be happy to know the mushrooms in this blend can help with better endurance.
- Folks who prefer pills to powder when they take their supplements — this pill supplement is easy to take anywhere, and at any time.
Who Shouldn’t Buy Onnit Shroom Tech Sport
- Anyone who wants an ashwagandha supplement with ashwagandha as the main ingredient may want another supplement, the mushrooms are the main attraction here.
- Folks working with tighter budgets should look elsewhere as there are cheaper ashwagandha supplements on the market.
- Folks who need to know their specific dosage of ashwagandha will need to find a formula without a proprietary blend.
Best Multivitamin with Ashwagandha
Multivitamins are an important part of many athletes’ routines. The added bonus of ashwagandha in this formula gives it a kick up above the rest.
Transparent Labs Vitality
Transparent Labs’ Vitality provides 600 milligrams of organic ashwagandha extract in every two-capsule serving. Additionally, each serving contains 15 milligrams of zinc, 10 milligrams of black pepper extract, and a handful of other ingredients, all of which are non-GMO and gluten-free. The addition of primavie shilajit provides an extra 40+ minerals making this a micronutrient powerhouse. Black pepper extract is also something we love to see in supplements due to its potential to create better absorption of ingredients in the body. This product is pretty natural as well, as there are no artificial sweeteners, colorings, or preservatives used in this formula.
Each two-capsule serving provides 600 milligrams of organic ashwagandha alongside 15 milligrams of zinc. It is free of artificial sweeteners, colorings, gluten, and GMOs.
Who Should Buy Transparent Labs Vitality
- People looking for a decent addition of zinc to their diets will be happy to see 15 mg in this formula.
- Folks who want to up their daily micronutrient intake will love the 40+ minerals present in this supplement,
- Those who prefer their supplements to be free of artificial additives will appreciate that Transparent Labs didn’t add any to these pills.
Who Shouldn’t Buy Transparent Labs Vitality
- Folks who prefer a powder supplement for mixing into drinks and smoothies.
- Those who can’t don’t want to reach too deep into their wallets.
With the powder of ashwagandha, zinc, primavie, and black pepper extract, this multivitamin formula delivers all the benefits of ashwagandha, and a plethora of minerals to keep you on your A-game, daily.
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Best Ashwagandha Capsules
If you want a supplement that provides ashwagandha in a clinical dose that is also easy to take in capsule form —- look no further.
Transparent Labs Raw Series Ashwagandha
Transparent Labs delivers 600 milligrams of ashwagandha extract per one-capsule serving, which is the ideal clinically studied dose for ashwagandha. An important factor is that it discloses the number of withanolides, the active ingredient in ashwagandha — in this case, it provides five percent total withanolides. The capsule is vegan and free of artificial colors, sweeteners, and preservatives.
Transparent Labs' KSM-66 Ashwagandha supplement is about a straightforward as it comes when we're talking about a raw ingredient in supplement form. Each capsule contains 600mg of ashwagandha extract at around $0.33 per serving.
Who Should Buy Transparent Labs Raw Series Ashwagandha
- Folks who want a short (but sweet) ingredient list — this product contains only ashwagandha extract.
- People who are concerned about withanolides will like that Transparent Labs tells you the number of withanolides (five percent) in this product.
- Anyone who doesn’t want to spend too much money on an ashwagandha supplement.
Who Shouldn’t Buy Transparent Labs Raw Series Ashwagandha
- Anyone who wants a more extensive ingredient list can find ashwagandha products out there that contain additional ingredients.
- Anyone who wants a higher dose of Ashwagandha per capsule — you can find other products with single doses that provide up to 2,000mg of ashwagandha.
If you’re looking for a supplement that has nothing but a clinical dose of ashwagandha, is convenient to take on the go, and keeps your wallet in check, this is the formula for you.
Best Ashwagandha Supplement For Sleep
FOCL Night Sleep Supplement
This supplement was designed with the intention of helping you fall asleep faster, achieve deeper sleep, regulate your sleep cycles, and repair mental and physical stress. With 300 mg of ashwagandha at the forefront and support from CBD (which is shown to improve sleep and reduce anxiety), this formula leaves no stone unturned when it comes to providing you with a potentially better night of rest (6).
FOCL Night Sleep Supplement was designed with ashwagandha, CBD, and other botanics to aid you in your best night of rest. This product is vegan, cruelty-free, Non-GMO, and THC free --- meaning you won't get high from it.
There is no THC present in this supplement, and won’t cause any “high” with taking it. With 30 servings per container, this vegan supplement rings in at $1.63 per serving, putting it at a middle-ground price overall. This is also a great option for vegetarians and vegans as it is cruelty-free and vegan.
Who Should Buy FOCL Night Sleep Supplement
- Folks who want the benefits of ashwagandha and the added boost of CBD to potentially assist in better sleep and decreased anxiety.
- People who are concerned about animal welfare — this product is cruelty-free and vegan, making it the perfect option for better sleep without compromising your ethics.
- Anyone who doesn’t want to spend too much money on an ashwagandha supplement.
Who Shouldn’t Buy FOCL Night Sleep Supplement
- Anyone who prefers a flavored supplement may want to opt for a powdered form of ashwagandha.
- Anyone who wants a higher dose of Ashwagandha per capsule — you can find other products with single doses that provide up to 2,000mg of ashwagandha.
With better sleep at the forefront of this supplement, FOCL has included both CBD and ashwagandha to help you get the most out of your nighttime supp and help promote relaxation.
Best Ashwagandha Powder
This is a no-frills ashwagandha powder with two ingredients — 450g of ashwagandha and dextrin to deliver a potent powder for potentially better sleep and improved mood.
This powder provides 450 milligrams of ashwagandha extract in each of its 222 servings per container. This product comes in a plethora of buying options for the powder version including 100 grams, 250 grams, 500 grams, one kilogram, five kilograms, and 25 kilograms. Made without any additional ingredients, this supplement is free of soy, dairy, yeast, gluten, sugar, and additives. Each batch is third-party tested for purity and made in current GMP standards. The pouch is resealable for easier storage and it is on the much more affordable end of the market.
Each serving provides 450 milligrams of ashwagandha extract. There are no additional ingredients used and it is free of soy, gluten, dairy, yeast, sugar, and additives. Each pouch includes 222 servings.
Who Should Buy BulkSupplements Ashwagandha
- People who want a powder supplement free of any additional ingredients.
- Those who appreciate third-party testing for purity.
- Anyone looking to save some money.
Who Shouldn’t Buy BulkSupplements Ashwagandha
- Folks without access to a scoop or other tool to measure a serving.
- People who prefer a stacked ashwagandha supplement should look elsewhere — the only ingredients in this are ashwagandha and dextrin.
This product delivers 450 mg of ashwagandha and contains no added sugar, soy, dairy, yeast, gluten, or additives making it a great addition to your supplement lineup if you’re looking for a straightforward powder.
[Related: Nutrition For Bulking: 10 Tips For Intelligent Muscle Gain]
How We Decide the Best Ashwagandha
A good amount of evidence suggests that ashwagandha can be useful for helping to manage fatigue, improve focus and mindset, reduce anxiety, and maybe even help with sports performance. (7)(8)(9)(10)(11)(12)(13) After reading the studies and following the science, how does one land on the best ashwagandha supplement? Here is what we focused on.
How much ashwagandha should you demand from your supplements? The truth is that there’s currently no real consensus on the ideal dosage. Some studies have seen benefits with lower doses. The most potent product we found delivered 2,100 milligrams per serving. Many reasonable competitors’ supplements contain well under 1,000 milligrams.
This is the name for metabolites found in ashwagandha and other members of the nightshade family. Research suggests that they’re the primary active ingredient in ashwagandha, and they’ve been linked to the plant’s myriad benefits. Very few companies put this on the label, so we didn’t penalize too harshly. However, bonus points to the options that did print that information on their label.
Image via Shutterstock/Eskymaks
[Related: The Lifter’s Guide To Magnesium: What This Nutrient Does For Strength]
Black Pepper Extract
Most of these products contain black pepper extract (sometimes called piperine or BioPerine®, a trademarked variant), as it may help to increase absorption. Research published in Critical Reviews in Food Science and Nutrition, Expert Opinion on Drug Metabolism & Toxicology, and Planta Medica found that the addition of piperine can help the intestines to uptake anti-inflammatory compounds. (14)15)(16)
The FDA doesn’t really monitor nutritional supplements, so consumers have taken it in faith that the label is accurate. Not everyone is happy with the system, so many top-tier products have an external company test the product to ensure accuracy of the label and make sure there are no heavy metals or other contaminants present.
It’s unlikely that this affects the product’s potency, but it’s clear that a large portion of customers prefer their ashwagandha to be certified organic, so we made sure to include it as a feature. There are a variety of different certifications, though — many feel the USDA is the gold standard. Still, there are also Organic Certifiers, and there’s the “made with organic ingredients” label, which means at least 70 percent of the ingredients need to be produced per organic standards.
What are the Benefits of Ashwagandha?
Ashwagandha offers many benefits to the user including the potential for better mental health, better sleep, anti-inflammatory, and has been shown to be useful to help those who suffer from neurodegenerative diseases such as Alzheimer’s (17). Read more about each individual benefit below.
Mental Health Benefits
Ashwagandha is what is known as an adaptogen which means it is an herb that is used to combat stress (1). It has been shown in various studies to be an effective way to deal with stress and anxiety, as well as calming the nervous system. Because of these benefits, it is often used as a sleep aid (18). Although the FDA hasn’t regulated ashwagandha or other adaptogens yet, it has been around in ancient Ayurvedic medicine for thousands of years. The ancient Indian practice of Ayurvedic medicine used ashwagandha as a medicine to deal with a multitude of health issues including being an anti-cancer, anti-inflammatory, anti-microbial, and anti-stress medicine. It was also used as a neuro-protector, cardio-protector, and as a cure for insomnia (1).
There have been many studies done on how ashwagandha can improve performance in athletes. One study found that there was a significant difference in physical performance for both healthy men and women compared to the results from the placebo group (19). Another study found improvements in cardiorespiratory endurance in healthy adults and also found that it improved their quality of life with no adverse side effects (3). Again, although this isn’t regulated by the FDA, all the claims here about performance enhancement potential came from well-researched studies that found these results. It is important to remember that no supplement on its own will get you to your end goals and you should always pair supplementation with physical activity.
Image via Shutterstock/Elena Eryomenko
[Related: IIFYM (If It Fits Your Macros): Your Ultimate Guide To This Diet]
How Much is Ashwagandha?
Ashwagandha varies in price depending on the supplement and the ingredient list. There are a lot of options on the market, and the least expensive supplement on our list is $0.36 cents per serving making it an extremely affordable option. If budget isn’t an issue for you and you’re willing to splurge a bit on your supplement, some of the options on our list boast huge benefits such as an extensive list of greens, whole foods, and micronutrients, and that will cost $3.30 cents on the lower end of purchasing options.
There is an ashwagandha supplement for every person and every budget out there, it just depends on how much you’re willing to spend and what benefits you’d like to gain from your supplement.
|Best Ashwagandha Supplement Overall
|KOS Organic Ashwagandha Powder
Per Serving: $0.40
|Best Greens Supplement with Ashwagandha
Per serving: $3.30
|Best Pre-Workout with Ashwagandha
|Onnit Shroom Tech Sport
Per serving: $2
|Best Multivitamin with Ashwagandha
|Transparent Labs Vitality
Per serving: $1.80
|Best Ashwagandha Capsules
|Transparent Labs Raw Series Ashwagandha
Per serving: $0.33
|Best Ashwagandha Supplement for Sleep
|FOCL Night Sleep Supplement
Per serving: $1.63
|Best Ashwagandha Powder
Per serving: $0.05
What To Consider Before Buying Ashwagandha
Ashwagandha is not a necessary supplement for overall health, but that doesn’t mean it doesn’t have tons of potential benefits that could assist in your healthiest self. It is most well-known for its help to your nervous system —- anti-anxiety, anti-stress, and aid in curbing insomnia (1). There are several things to take into consideration before you add an ashwagandha supplement to your lineup. Read on for a few pro tips on this well-researched, yet sometimes misunderstood product.
Ashwagandha supplements are extremely diverse. They range from being 100 percent ashwagandha, to ashwagandha being a component of an extensive ingredient list. It’s important to determine why you’re choosing to add ashwagandha to your supplement stack, and to pick a formula that best suits your needs.
For example, do you want an ashwagandha supplement that’s 100 percent ashwagandha to potentially help with sleep, or do you want your ashwagandha within a much larger greens supplement that’s packed with all sorts of vitamins and minerals? Make sure you take a look at the full ingredient list, and take into consideration what other factors you may want —- no artificial ingredients, any allergies, or a vegan or vegetarian ingredient list if that’s what you need.
Ashwagandha studies have seen positive effects from dosages anywhere between 250 to 600 milligrams (2). Although the clinical dosage hasn’t been solidified, it’s good to keep in mind that dosages between 250 and 600 have been noted as significant for best results. There are many dosage options available on the market including proprietary blends —- meaning that ashwagandha isn’t listed as a specific milligram, but as part of a blend of ingredients that have their total weight recorded. If your main goal is to get the most out of ashwagandha specifically, it’s best to choose a supplement that discloses the ashwagandha content in milligrams that are above 250.
One of the biggest factors to consider is what you want to take ashwagandha for. It is especially helpful for those who suffer from chronic anxiety, stress, or inflammation. Most studies around ashwagandha have been done around its adaptogenic properties, and most results find that it has use for helping treat those mental and physical disruptions. It’s also used widely for insomnia and sleeping problems — if you are affected by trouble with sleeping, a dedicated ashwagandha may be helpful for you.
It also has been studied for its effectiveness in performance enhancement. It is safe for most people to use for potentially better cardiovascular endurance, as well as for athletes who need ample recovery. It was used in ayurvedic communities for its anti-inflammatory properties and therefore can be helpful for people whose bodies are under a lot of stress from intense workouts or sports. If you fall into this category, a greens supplement or pre-workout with ashwagandha could be the right fit.
Ashwagandha may be helpful for athletes, gymgoers, and even lay people for its potential ability to lessen anxiety and stress of the body and mind, improve endurance performance, and aid in recovering stressed and inflamed muscles. It can also be a helpful supplement for anyone looking for better sleep.
Ashwagandha is a fascinating supplement with a wealth of research supporting it as a means to help the body combat stress and fatigue. We should emphasize that the scientific community isn’t unanimous here — we need more research — but if you’re convinced that this Ayurvedic plant is worth experimenting with, we think we’ve landed on the best products for your needs.
Is ashwagandha worth the money?
Ashwagandha supplements vary in price and dosages meaning there is a supplement out there for almost any budget. This article ranges from $0.36 cents per serving to over $3.00 per serving, and there is a lot of variance in the middle ground as well. Ashwagandha can be a very powerful aid for some people and we believe that is an effective and worthwhile supplement for those who are looking for relaxation.
Is ashwagandha safe to use?
Ashwagandha is not FDA approved, but has been used for centuries as an adaptogen in ancient Indian Ayurvedic medicine. It is always important to check with your healthcare provider if you have any concerns about adding supplements to your current lineup, but overall, ashwagandha has proven safe for the majority of users.
Will ashwagandha help me reach my fitness goals?
No supplement is a foolproof way to get you to your goals. It still requires hard work, dedication, and thoughtfulness around your lifestyle. Ashwagandha has been studied thoroughly for its potential effectiveness as a natural performance enhancing supplement, and results are favorable that it can aid in better cardiovascular endurance, and can be a really helpful tool in the recovery process due to its anti-inflammatory nature.
What is the best ashwagandha supplement?
When it comes to ashwagandha supplements, there are plenty of options on the market, from gummies and capsules to powders. But for our money, the best on the market is KOS Organic Ashwagandha Powder. It contains no additives, just pure organic ashwagandha in a high dosage. Plus, it’s flavorless, mixes well into hot drinks and smoothies, and at about $0.40 per serving, the price is more than fair.
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- Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019 Dec 25;11(12):e6466. doi: 10.7759/cureus.6466. PMID: 32021735; PMCID: PMC6979308.
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