The Ashwagandha Supplements Experts Say Can Actually Help With Stress (2024)

First and foremost, Bensley recommends looking for an ashwagandha product that has undergone third-party testing (which all of our picks here have). “This means that the supplement company has paid an outside source to review the supplement and approve it for safety,” she says. Because of this, she loves this ashwagandha supplement that’s certified by USDA Organic and verified by the Non-GMO Project. Chloe Williams, a holistic dietitian and founder of Euonia Wellness, also recommends this supplement because of its unadulterated formula. “Himalaya Organic Aswagandha is ideal for those seeking a natural way to boost vitality and improve overall wellness,” she says.

Best for: Stress relief, mood boost, energy levels, mental clarity and focus

Key ingredients: Organic ashwagandha root powder, organic ashwagandha extract

• Pros: Vegan; dairy-free
• Cons: Some reviewers report inconsistency in smell, taste, and effect in various batches that they’ve purchased
• Type: Caplets
• Instructions: Take 1 caplet per day before food

“The most commonly reported effects of ashwagandha are improved stress, reduced anxiety, and an improved mood,” says Bensley. This pick is a great option if you’re looking to help relieve stress and address symptoms of anxiety through supplement therapies. “This supplement is made with Shoden ashwagandha, a bioactive ashwagandha, and it also uses saffron, which, some studies show contributes to lowering anxiety,” she explains. She also loves that Ritual is transparent with how and where they source their ingredients and use third-party agencies to test their supplements, including the Clean Label Project, Carbonfree, and the Non-GMO Project. One reviewer, Willow F., shares that there is no aftertaste when taking these ashwagandha capsules, while other supplements often have a poignant and sometimes unsavory flavor (which is probably where its ‘taste of a horse’ reputation originated).

Best for: Anxiety, cortisol level support, mood boost, improved stress response

Key ingredients: Shoden ashwagandha, L-theanine, saffron

• Pros: Promotes nondrowsy calmness
• Cons: Pricey
• Type: Capsule
• Instructions: Take 1 capsule daily, with or without food

Ashwagandha can be beneficial for sexual health, according to the experts. “Women going through menopause often find ashwagandha particularly beneficial as it can significantly ease common symptoms associated with this transition and is well-known for its ability to enhance libido, which many women find decreases during menopause,” says Williams. This supplement is formulated with 5% withanolides, which are compounds derived from ashwagandha that work to balance hormones, according to Danielle Falchiere, RD at NY Nutritionist Group. In addition to supporting hormones and thyroid function, this supplement also promotes healthy sleep patterns and cognitive support.

Best for: Sexual function, increases libido, reducing stress levels

Key ingredients: Ashwagandha root extract, withanolides

• Pros: Non-GMO certified; improved cognitive function
• Cons: Large capsule may be difficult to swallow for some
• Type: Capsule
• Instructions: Take 1 capsule daily with food

If you don’t like swallowing pills and would prefer ashwagandha gummies, Werner loves this supplement from Goli. “They’re vegan, non-GMO, and contain Ashwagandha KSM-66, which is composed solely of ashwagandha root extract,” she says. Although traditional ashwagandha supplements are derived from the same plant as KSM-66 ashwagandha, the latter is different in how its extracted—just from the root and not the leaf, making it extremely pure. Reviewer Brit B. shares that these gummies help to take the edge off, and there is a noticeable change in their mood within an hour of intake.

Best for: Calmness, physical performance, anxiety reduction

Key ingredients: KSM-66 ashwagandha, vitamin D2

• Pros: Easy to chew and swallow gummy format
• Cons: Sticky consistency
• Type: Gummy
• Instructions: Take 2 gummies, twice daily

If you prefer a liquid form of ashwagandha, Bensley recommends this supplement. “This is a clean-label certified liquid supplement that does not contain alcohol,” she says. Ashwagandha root extract is actually the only ingredient in this liquid form, and you might be wondering if that makes a difference. Well, ashwagandha root extract is typically more concentrated, which makes it particularly effective for individuals seeking targeted therapeutic effects, Williams says. Supplements that come in capsules or tablets may contain the herb in a less concentrated form or are often combined with other supportive ingredients. Reviewer Jessica S. had a great experience taking this postpartum, sharing that it helped regulate her mood and thyroid after birth.

Best for: Improved energy levels, regulates stress hormones, sleep support

Key ingredients: Organic ashwagandha root extract

• Pros: Easy to take
• Cons: Some reviewers dislike the taste, and others reported digestive issues after use
• Type: Liquid
• Instructions: Take up to 15 drops (0.5ml) 1 to 3 times a day. It can be taken directly by mouth or added to water

“Vitamin C is another great nutrient to take alongside ashwagandha thanks to its antioxidant properties,” says clinical nutritionist Jessica Sepel, founder of JSHealth Vitamins. This is also why Bensley recommends this multivitamin supplement: “The unique combination of key adaptogen botanicals, B vitamins, vitamin C, and zinc helps the adrenal glands optimize their response to stress,” she says. The added multivitamin approach is also great for the immune system and for antioxidant protection. Bonus: this supplement has KSM-66 ashwagandha, which provides a high-quality dosage. “If you’re looking for maximum benefits, it may be worth investing in KSM-66; however, traditional ashwagandha could be an economical option for general well-being,” says Werner.

Best for: Regulates stress response, supports adrenal gland function and nervous system with multiple active ingredients

Key ingredients: Vitamin C, vitamin B6, zinc, KSM-66 ashwagandha root extract, ginseng extract, ginger extract

• Pros: High concentrate of unadulterated root extract
• Cons: Some users report that it takes some time to work
• Type: Capsule
• Instructions: Take 2 capsules 1-2 times daily or as recommended by your health care provider

“Sensoril is an ashwagandha product that contains high levels of withanolides and is known for its calming effects—so look for a product that has this in the ingredient list,” says Falchiere. But what makes them so important? Withanolides are the direct compounds extracted from pure ashwagandha. “Withanolides are extracted from the root of ashwagandha and are responsible for most of the benefits —i.e. anti-inflammatory properties, calming, stress relief, and hormone balancing effects,” she adds.

Best for: stress relief, anti-inflammatory, hormone balancing, cognitive function

Key ingredients: Sensoril ashwagandha root and leaf

• Pros: Vegetarian and gluten-free
• Cons: Some reviewers report that it feels like a placebo and has little to no effect
• Type: Capsules

“If you’re physically active or just need more energy throughout the day, you might find an increase in your stamina and energy levels as you continue with [an ashwagandha] supplement,” says Williams. She recommends this supplement because of its high-quality formulation. “NFH is known for its commitment to purity and potency, making their Ashwagandha SAP a top choice for those looking to experience the full benefits of this adaptogen. It supports adrenal function and helps your body manage stress,” she says. Falchiere shares that better stress management equals better cortisol levels: “[which] can also help to regulate blood sugar, lower cholesterol, and improve immunity,” she says. This pick can also be used for athletic support or as a workout/exercise supplement, making it a great option if you’re looking to improve physical performance.

Best for: Working out, supports testosterone levels

Key ingredients: Ashwagandha root extract, 5% withanolides

• Pros: Supports memory enhancement; improves stress levels
• Cons: Very high potency
• Type: Capsule
• Instructions: Take 1 capsule daily

Ashwagandha can be particularly useful if you struggle to stay asleep throughout the night. “Many people report better sleep quality shortly after they begin taking the herb because of ashwagandha’s mild sedative properties that ultimately lead to deeper and more restful sleep,” says Williams. This supplement provides sleep support and is a favorite of hers. “The main ingredient is high-quality ashwagandha root, which is effectively formulated to deliver the full spectrum of adaptogenic benefits,” she says. It also uses non-medicinal ingredients like magnesium stearate and a vegetarian capsule, which makes it an excellent choice for those seeking a natural approach to enhance their overall well-being. Reviewer Brenda H. says they’ve noticed an improvement in their sleeping patterns and are sleeping more soundly since taking this supplement.

Best for: Sleep support, stress relief, energy levels, improves cognitive function

Key ingredients: Ashwagandha (dried root), magnesium stearate, black pepper extract

• Pros: Vegan
• Cons: Some users reported drowsiness and nausea
• Type: Capsule
• Instructions: Take 2 capsules twice a day