Ashwagandha Guide (+ 6 Top Brands)

Ashwagandha is an ancient medicinal herb used by Ayurvedic physicians of India for thousands of years. Today, it’s often taken as an adaptogenic supplement, which can help the body cope with different stressors. We’ve curated this list of the best ashwagandha brands to help you make an informed decision.

Farther down, we lay out the research-backed benefits of ashwagandha, as well as its recommended dosage. This ancient herb has been long purported to help with anxiety, depression, immune system health, weight loss, and more. Modern research has finally put these claims to the test.

In this guide:

• The 6 best ashwagandha brands
• Health benefits of ashwagandha
• Ashwagandha dosage

Top 6 Best Ashwagandha Brands

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Health Benefits of Ashwagandha

Ashwagandha boasts a long history of medicinal uses, particularly within the ancient Indian medicinal school of Ayurveda. The various claims of ashwagandha’s health benefits range from boosting the immune system to suppressing anxiety.

Under scrutiny of modern research, many of these benefits of ashwagandha have been supported. Below, we’ve listed the most prominent research-backed benefits of ashwagandha.

• Immune System Boost

Ashwagandha has been shown to help support the body’s immune system. One notable study found that ashwagandha increased rats’ immune system defense against aspergillosis, a fungus-induced infection of lungs.¹Therapeutic Efficacy of Ashwagandha Against Experimental Aspergillosis in Mice In another notable study, ashwagandha was shown to kill salmonella bacteria.²Antibacterial efficacy of Withania somnifera(ashwagandha) an indigenous medicinal plant against experimental murine salmonellosis Others have found that ashwagandha is linked with an increase in immune system function markers, such as increased red and white blood cell counts.³Studies on the immunomodulatory effects of Ashwagandha⁴Studies on immunomodulatory activity of Withania somnifera (Ashwagandha) extracts in experimental immune inflammation

• Anti-Inflammatory Effects

Several studies have noted that ashwagandha has strong anti-inflammatory properties.⁵Studies on immunomodulatory activity of Withania somnifera (Ashwagandha) extracts in experimental immune inflammation A few studies have found specifically that ashwagandha can have anti-inflammatory and anti-arthritic properties, particularly noted in subjects with rheumatoid arthritis and osteoarthritis.⁶An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda

• Antioxidant Effects

Several studies have demonstrated that ashwagandha can be a powerful antioxidant.⁷Evidence for free radical scavenging activity of Ashwagandha root powder in mice.⁸Ashwagandha leaf extract: A potential agent in treating oxidative damage and physiological abnormalities seen in a mouse model of Parkinson’s disease It’s important to note that these antioxidant effects have only been observed in the roots of ashwagandha. One study of ashwagandha leaf extract found no antioxidant properties.⁹Evaluation of the anti-proliferative and anti-oxidative activities of leaf extract from in vivo and in vitro raised Ashwagandha

• Hormonal Balance

Early research has shown that ashwagandha may support and stimulate thyroid function.¹⁰Subtle changes in thyroid indices during a placebo-controlled study of an extract of Withania somnifera in persons with bipolar disorder¹¹Changes in thyroid hormone concentrations after administration of ashwagandha root extract to adult male mice.¹²Withania somnifera and Bauhinia purpurea in the regulation of circulating thyroid hormone concentrations in female mice Further research is needed, but early results in humans and mice are promising.

The thyroid is an organ that sits in the base of the neck and is responsible for the regulation of many hormones, including testosterone. An underperforming thyroid can lead to symptoms like depression, fatigue, weight gain, memory loss, and more. Ashwagandha has been shown to reduce many such symptoms, further suggesting througBh deductive reasoning that the supplement may indeed support healthy thyroid function.

• Lower Cholesterol

Several studies have found that supplementing ashwagandha may reduce LDL cholesterol, as well as total cholesterol levels. The level of reduction in cholesterol varies among studies, from a slight reduction to a significant reduction. However, most studies have indeed noted a significant reduction.¹³Hypoglycemic, diuretic and hypocholesterolemic effect of winter cherry (Withania somnifera, Dunal) root.¹⁴Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers.¹⁵A Standardized Withania Somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A Double-Blind, Randomized, Placebo-Controlled Study

LDL cholesterol stands for low-density lipoprotein cholesterol, and is often called “bad” cholesterol. High LDL cholesterol levels can lead to plaque buildup in the arteries, which increases the risk of heart disease. As such, supplements that can lower LDL levels can reduce risk of heart disease.

• Anti-Cancer Potential

Research has shown that ashwagandha may possess a number of anti-carcinogenic effects. These benefits of ashwagandha range from slowing tumor growth to making the tumors more susceptible to treatments like chemotherapy. ¹⁶Withania somnifera Dunal (Ashwagandha): potential plant source of a promising drug for cancer chemotherapy and radiosensitization.¹⁷Antitumor and radiosensitizing effects of Withania somnifera (Ashwagandha) on a transplantable mouse tumor, Sarcoma-180.¹⁸In vivo growth inhibitory effect of Withania somnifera (Ashwagandha) on a transplantable mouse tumor, Sarcoma 180. Other research has shown that components of ashwagandha can aid in directly killing cancer cells.¹⁹Selective Killing of Cancer Cells by Leaf Extract of Ashwagandha: Identification of a Tumor-Inhibitory Factor and the First Molecular Insights to Its Effect²⁰Selective Killing of Cancer Cells by Ashwagandha Leaf Extract and Its Component Withanone Involves ROS Signaling

Ashwagandha’s Effects on the Brain

Many studies have looked into the effects of ashwagandha on the brain itself. These findings range from the herb’s effects on depression and anxiety to its ability to stimulate brain growth. We’ve summarized the key findings below.

• Reduced Symptoms of Depression

A six-week study of ashwagandha supplementation resulted in significantly reduced anxiety and depression.²¹A double-blind, placebo-controlled evaluation of the anxiolytic efficacy ff an ethanolic extract of withania somnifera. Although these effects are notable, there are more studies linking ashwagandha and reduced stress and anxiety than there are for depression.

• Reduced Stress and Anxiety

One notable study found that compared to a placebo group, subjects who took ashwagandha experienced significantly less stress and anxiety. In addition, their cortisol levels were significantly lower than the placebo group.²²A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults²³Withania Somnifera (Ashwagandha), a Rejuvenating Herbal Drug Which Enhances Survival During Stress (an Adaptogen) Several other studies have similarly found that ashwagandha can reduce stress.²⁴A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults.²⁵A double-blind, placebo-controlled evaluation of the anxiolytic efficacy ff an ethanolic extract of withania somnifera.²⁶Naturopathic care for anxiety: a randomized controlled trial ISRCTN78958974.

• Improved Mental Performance: Focus, Processing Speed, & Decision-Making

One notable double blind, placebo-controlled, crossover study linked ashwagandha supplementation with significantly improved cognitive abilities.²⁷Effect of standardized aqueous extract of Withania somnifera on tests of cognitive and psychomotor performance in healthy human participants. In particular, subjects demonstrated improved reaction time, recognition, item sorting, and more. Put simply, they demonstrated increased mental speed and dexterity.

Another study noted significant improvements in sustained focus, information-processing speed, and decision making in subjects taking ashwagandha.²⁸Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions These benefits were noted after eight weeks of two 300-milligram doses of ashwagandha root extract daily. However, these effects likely occur earlier than eight weeks into supplementation, as no tests were performed during the eight-week trial.

• Improved Memory

One notable study found significantly improved memory capabilities in adults taking ashwagandha root extract.²⁹Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions After eight weeks of taking 300 milligrams of ashwagandha twice daily, subjects demonstrated significant improvements in short-term and long-term memory.

Although further human research is needed, some animal-based studies have further supported the memory-improving findings of ashwagandha.³⁰Protective Role of Ashwagandha Leaf Extract and Its Component Withanone on Scopolamine-Induced Changes in the Brain and Brain-Derived Cells³¹Scientific basis for the anti-dementia drugs of constituents from Ashwagandha (Withania somnifera)

• Boosted Brain Growth

One of the ways ashwagandha may improve cognitive function is by promoting neurological growth. Several human studies have shown that ashwagandha supplementation may promote axon and dendrite outgrowth.³²Axon- or dendrite-predominant outgrowth induced by constituents from Ashwagandha³³Dendrite extension by methanol extract of Ashwagandha (roots of Withania somnifera) in SK-N-SH cells Furthermore, several animal studies have similarly demonstrated increased axon and dendrite growth as a result of ashwagandha supplementation.³⁴Protective Role of Ashwagandha Leaf Extract and Its Component Withanone on Scopolamine-Induced Changes in the Brain and Brain-Derived Cells³⁵Scientific basis for the anti-dementia drugs of constituents from Ashwagandha (Withania somnifera)

Axons and dendrites are components of the neuron structure responsible for the transport of signals. When axons and dendrites are able to grow more quickly, neurological pathways are established at a greater rate. In simple terms, the brain is able to grow faster—not in size, but in internal communicative connections.

Research on the amino acid l-serine has found that it may support transmitting signals across neurons.³⁶Glia-Derived d-Serine Controls NMDA Receptor Activity and Synaptic Memory As such, it may be considered as a complementary nootropic supplement to ashwagandha. Read our l-serine guide for more information.

Ashwagandha and Fertility

For men, ashwagandha has potential to help with fertility problems. Several studies have found found that supplementing this ancient Indian root can lead to increased sperm count and quality.³⁷Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males.³⁸Withania somnifera Improves Semen Quality in Stress-Related Male Fertility. One notable study found a significant increase in sperm quality in infertile men following three months of ashwagandha supplementation.³⁹Efficacy of Withania somnifera on seminal plasma metabolites of infertile males: a proton NMR study at 800 MHz.⁴⁰Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study.

Ashwagandha Sleep Benefits

If you’re wanting to get some better sleep, ashwagandha may be able to help, though research is limited. A few notable studies have shown that ashwagandha does have some sedative effect.⁴¹A RANDOMIZED DOUBLE BLIND PLACEBO CONTROLLED STUDY OF ASHWAGANDHA ON GENERALIZED ANXIETY DISORDER⁴²A Standardized Withania Somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A Double-Blind, Randomized, Placebo-Controlled Study In those studies, the subjects showed significantly reduced restlessness and sleep disturbance, though there was no mention of the time it took to fall asleep.

As previously discussed, ashwagandha has been shown to reduce symptoms of stress and anxiety. As these symptoms can inhibit proper sleep, ashwagandha may help some stress- and anxiety-prone people get higher-quality sleep.

Ashwagandha Benefits for Weight Loss

Several studies have shown that ashwagandha supplementation may help with weight loss.

One study found examined the effects of ashwagandha in stress-prone adults.⁴³Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial. While taking 300 milligrams of ashwagandha twice daily, subjects were assessed at four and eight weeks. At both four and eight weeks, the ashwagandha group demonstrated a statistically significant reduction in bodyweight compared to the control group.

It’s important to note that these weight loss effects have only been observed in stressed and/or overweight individuals. For example, a study of the effects of ashwagandha on healthy, non-overweight volunteers did result in a slight reduction in fat content, but not enough to be statistically significant.⁴⁴Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers

Ashwagandha and Bodybuilding

Several studies have demonstrated effects of ashwagandha that can be beneficial for weightlifting and bodybuilding. Here’s a brief overview.

• Boosted Strength and Muscle Mass

A study performed on 57 male subjects with little weightlifting experience looked into the effects of ashwagandha supplementation.⁴⁵Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Subjects underwent eight weeks of taking 300 milligrams of ashwagandha twice daily in conjunction with a weightlifting program. At the end of the trial, subjects taking ashwagandha demonstrated significantly increased bench press and leg extension strength compared to the control group. They also demonstrated significantly increased muscle mass measured in the arms and chest.

Another study examined the effects of ashwagandha on recreationally active men.⁴⁶Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial. After twelve weeks of taking a liquid ashwagandha extract in conjunction with a resistance training program, subjects demonstrated several significantly increased measures over the control group. One-rep-max squat and bench press weight were both significantly greater. They also demonstrated a more favorable muscle-to-fat body composition ratio.

Research has also shown that ashwagandha can improve not only strength, but also power (force exerted over time).⁴⁷Effects of Withania somnifera (Ashwagandha) and Terminalia arjuna (Arjuna) on physical performance and cardiorespiratory endurance in healthy young adults. The quicker weight is moved, the more power is required, though the amount of weight moved does not change. The cited study found that after eight weeks of taking 500 milligrams of ashwagandha daily, healthy subjects demonstrated significantly increased lower body velocity and power compared to a control group. Simply put, their jogging and sprinting capabilities were increased.

• Increased Testosterone Levels

Several over the above-cited studies on strength and muscle mas have also linked ashwagandha supplementation with significantly increased levels of testosterone.⁴⁸Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial.⁴⁹Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial.⁵⁰Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males. These effects are most notable when combined with a resistance training program, such as weightlifting or sprinting.

And these effects aren’t limited to athletic men. For example, one notable study found that aging, overweight males possessed significantly higher levels of testosterone compared to a control group after taking an ashwagandha extract for eight to sixteen weeks.⁵¹A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males. This study did not involve any resistance training programs.

How to Take Ashwagandha

Ashwagandha Powder Dosage

The most common ashwagandha powder dosage is 250 to 600 milligrams per day. Although there is currently no official recommended dosage, most studies on this supplement have stayed within that 250 to 600 milligram daily range.

Note that even at this dosage, ashwagandha supplementation will likely not result in any immediately-noticeable effect. Most studies have noted benefits of ashwagandha after at least a few weeks of supplementation. The majority of the beneficial effects are long-term, and not acute results of the ashwagandha compounds entering the body.

Best Time of Day to Take Ashwagandha

There is currently no official recommendation as to the best time of the day to take ashwagandha.

Many people recommend taking ashwagandha at night due to its calming and stress-reducing effects. However, research has only noted these effects after prolonged periods of use, such as three or more weeks. Research has not found that ashwagandha has any acute, short-term effects, but rather prolonged, long-term effects.

All of this indicates that it doesn’t matter what time of day you take ashwagandha.

Ashwagandha Withdrawal

No studies have noted any significant withdrawal effects after discontinuing ashwagandha supplementation. Since this herb demonstrates anti-anxiety, anti-depressant, and hormonal balance effects, those ceasing ashwagandha supplementation may experience some emotional distress.

As discussed above, ashwagandha has also been shown to improve cognitive performance, including memory, processing speed, focus, and more. Similarly, discontinuing ashwagandha supplementation may result in foggy-headed symptoms.

Ashwagandha vs. Rhodiola

Many people like to supplement ashwagandha alongside rhodiola, an ancient medicinal herb from arctic, mountainous regions of Europe and Asia. Here’s a quick rundown on the difference between ashwagandha and rhodiola, giving an overview of how they complement each other.

This information is summarized from this guide and our complete rhodiola guide.

Rhodiola	Ashwagandha
–	Immune system boost
–	Anti-inflammatory
–	Antioxidant effects
–	Anti-cancer effects
Reduced stress	Reduced stress
Reduced anxiety	Reduced anxiety
Reduced fatigue	–
Reduced depression	Reduced depression
Improved brain growth	Improved brain growth
Improved memory	Improved memory
Improved reaction time	Improved reaction time
Improved endurance	–
–	Boosted fat loss
–	Lower bad cholesterol
–	Improved strength
–	Boosted muscle mass
–	Boosted testosterone

Featured in our complete rhodiola guide, Nutra Champs’ rhodiola rosea capsules is a great option for anyone looking to experience the mental and physical health benefits of this ancient Nordic herb.

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Summary

Research has shown that supplementing ashwagandha can be a great strategy for reducing symptoms of depression and anxiety, as well as improving hormonal balance and mental performance. It’s an excellent adaptogen and nootropic supplement that pairs well with rhodiola, which you can read about here.