Ashwagandha is a popular adaptogenic herb thats being increasingly used in over the counter supplements to counteract the effects of occasional stress, support cardiovascular, immune, cognitive and joint function.
When I first came across Ashwagandha I struggled to even pronounce it but saw it in the super greens powder I was trying, I knew there was a reason to be excited.
The easiest way to say Ashwagandha:
I take this ingredient everyday now because its one of the key-ingredients in SuperGreen TONIK (my super greens supplement). But if you want to take a Ashwagandha only supplement there are a number of great options to choose from. Let’s check out a few dedicated Ashwagandha supplements.
Top Pick of Ashwagandha Supplements (2019)
The growing popularity of Ashwagandha supplements now means you have a lot of choice of where to buy it. The thing is you don’t want to just pick up any brand at your local supermarket though.
Pure Encapsulations Ashwagandha – Awesome Value
This Ashwagandha brand from Pure Encapsulations uses hypoallergenic capsules that are free form common allergens, artificial ingredients and contaminants – perfect for anyone who suffers from food intolerance.
Each capsule contains 500mg of Ashwagandha (Withania somnifera) extract (root) (standardized to contain 2.5% withanolides) to be taken once per day.
Each bottle contains 120 capsules to be taken once per day. Each bottle can therefore lasts for four months, meaning it’s actually very good value.
NOW Supplements Ashwagandha – Budget Friendly
This Ashwagandha supplement from NOW foods is one of more popular choices on Amazon, especially if you are on a budget.
Each capsule provides a 450mg per serving of standardized extract to be taken 2 to 3 times daily. Each bottle contains 90 veggie capsules, which is enough for one-months’ supply.
This supplement is from NOW foods a company that stock a wide range of affordable dietary supplements, which won’t break the bank. A good choice if you’re looking for a vanilla, no frills Ashwagandha supplement.
Nuzena Organic Ashwagandha – Good Serving & Great Support
Nuzena provide a potent dose of organic ashwagandha that amounts to 1,300mg per serving of 2 capsules per day.
There are only two ingredients, ashwagandha and black pepper extract (100mg). The latter ingredient is a popular choice as its been shown to aid absorption when taken in conjunction with other ingredients.
Each bottle contains 60 capsules enough for one months’ supply. You also get free personal health specialist included in the price, so if you want help this is a great choice!
Organic India Ashwagandha Capsules – Kosher & Halal Certified
Organic India as the name suggests only produce organic supplements and other health products. This brand is one of the few kosher and halal certified Ashwagandha supplements.
This supplement is a popular option on Amazon with over 1,400 customer ratings with most giving 4 or 5 stars.
Each bottle contains 180 capsules where the serving size of 2 capsules delivers 800mg of Ashwagandha.
The supplement is 100% vegan, USDA-certified organic, gluten-free and non-GMO. Organic India also supply Ashwagandha root powder in 1lb pouches – see here.
NaturaLife Labs Organic Ashwagandha – Most Potent
This ashwagandha supplements from NaturaLife Labs contains one of the largest amounts of ashwagandha per serving.
Taking the recommended three capsules per day means you get a whopping 2,100mg per serving.
Each bottle contains 100 veggie capsules, which will be enough for just one-months’ supply.
This could be a good option if you’re looking for potency but does mean it will cost you more than other supplements in my list.
SuperGreen TONIK (my supplement)
This is not an Ashwagandha only based supplement but contains the same dosage seen in the other brands and lots more.
Containing 15 ingredients (plus 18 vitamins/minerals), SuperGreen TONIK contains 500mg per serving of Ashwagandha on par with the dedicated supplements above.
Of course, the price is higher than a pure Ashwagandha only brand, but you get a great combination of other healthy greens and potent nootropic ingredients in one easy to take drink.
Take a look at my review here (yes I reviewed my own product!) to see if this is a better option than taking multiple supplements each day.
What is Ashwagandha?
Ashwagandha, or the plant name Withania somnifera, is a popular herb with a 4,000-year history for use in traditional medicine – and for good reason. It’s called an adaptogenic herb for its properties in promoting both mental and physical well-being, making it an attractive ingredient in dietary supplements.
Although this herb has a history of being used for Ayurvedic remedies, it seems that modern science supports its use for health benefits too.
The most often reported benefits of Ashwagandha is helping the body to manage and reduce stress better.
Here are some of the other benefits of Ashwagandha:
- Lower stress and anxiety levels
- Lower blood sugar levels
- Boost muscle growth and strength
- Reduce inflammation and fight infection
- Boost brain function
There has been research to suggest this herb could be beneficial to certain groups of people, including children with ADHD, however whether this is due to Ashwagandha alone is unsure.
Ashwagandha Leaf or Ashwagandha Root
If you have been researching which Ashwagandha supplement to buy you will have certainly come across mentions of the leaf, root, extract, or powder variety.
Which begs the questions, what’s the difference?
Ashwagandha contains steroidal lactones and alkaloids, including cuscohygrine, tropine, and withanolides. Most extracts of ashwagandha are standardized to use withanolides.
To get the benefits of Ashwagandha we need to ensure we’re taking active ingredients in a clean way.
This means withanolides, saponins and alkaloids coming from the root.
Two of the most popular Aswagandha extracts are Sensoril and KSM-66. Both have clinical data to support their claims. The main differences between Sensoril and KSM-66 is that Sensoril uses extracts from both the leaf and roots of the ashwagandha herb, while KSM-66 takes the more traditional route and comprises only the root extract.
As such, the KSM-66 Aswagandha extract offers a higher potency of the compounds in the ashwagandha roots.
It’s worth nothing that you can get many of the same benefits from non-patented forms of Aswagandha too, as long as they are using the root.
Does Ashwagandha Have Side Effects?
Ashwagandha is well tolerated and it’s unlikely you would suffer from side effects. There have been reports of gastrointestinal upset and diarrhea but these are typically when taking larger dosages. If you stick to the 250-500mg dosages you should be fine.
What is the Best Ashwagandha Dosage?
Most studies done on Ashwagandha vary in dosage from 250mg to 1,000mg per day. One study used 5 grams per day to boost fertility in men when taken every day for 3-months (source).
As Healthline indicate the dosage really does depend on your individual needs. That said comparing the results of the studies it seems that amounts of 250-500mg taken daily for AT LEAST one-month seems to be effective.
All of my Ashwagandha top picks above provide at least 450mg per day and so are up to the job.
When Should you Take Ashwagandha?
The advice on when to take Ashwagandha seems to be as and when you wish. This could be with or between meals but does somewhat depend on the type used.
One thing is for sure, just like multivitamins, you need to consistently take an Ashwagandha supplement for AT LEAST one full month to notice the benefits.
So taking every now and then for a weeks is unlikely to make much, if any difference.
Where to Buy Ashwagandha supplements?
You can most likely find this supplement in your local supermarket, but I prefer to do a little research first and purchase online. Most of the top picks above are available through Amazon, some of them are only available directly from the manufacturer.
Final Word: Ashwagandha or not?
As you have probably guessed by now, I am a huge of Ashwagandha. This is the reason I included this as one of the key ingredients in my supplement.
Considering the many health benefits of Ashwagandha, which are backed up with proper studies too, Ashwagandha is a great choice to include in your diet each day. It’s particular a good choice if you struggle maintaining energy throughout the day or a natural way to reduce anxiety and levels of stress.
I take the right amount of Ashwagandha supported in the research (500mg per day) from my greens supplement, but if you prefer to take in a single ingredient supplement, then one of the options in my list will do the job.