Nutritional Therapist Sasha Parkin reveals why ashwagandha is a game changer in managing stress, reducing anxiety and improving sleep.
Loved and recommended by celebrities and health experts alike, Ashwagandha supplements have recently taken the wellness industry by storm. As a small shrub that has been an integral part of Ayurveda, the traditional Indian system of medicine, Ashwagandha has proven to be beneficial for improving reproductive health as well as regulating the nervous system. The Sanskrit word translates to ‘the smell of the horse’ which is indicative of the herb’s ability to provide you with the mental and physical strength to match that of a horse.
To learn more about this herbal supplement and how it works, we spoke to Sasha Parkin, a registered Nutritional Therapist who works with Wild Nutrition, a brand that specialises in naturally sourced, food-grown supplements.
“Ashwagandha is an increasingly popular adaptogenic plant that has been used in Ayurvedic medicine for over 5000 years. Adaptogenic plants help you find balance by regulating stress hormones. This means cortisol levels can be lowered in situations where it is elevated without the risk of over-lowering, thereby acting as a soothing tonic for the nervous system,” Parkin explains.
Ashwagandha supplement benefits
“Ashwagandha helps to cope better with stress, improve sleep quality, exercise performance, immune regulation, provide weight support and enhance libido in both men and women,” says Parkin.
“Many people find it a real game changer for more demanding phases of life such as when raising a young family, perimenopause and menopause transitions or during stressful periods where you might need some extra support,” she adds.
Best ashwagandha supplements at a glance
What to look for in a good ashwagandha supplement?
Experts advise to look for an ashwagandha supplement that is a root-only formulation rather than root and leaf. “This is because the root is the part we have scientific data on, and most clinical trials have been done on a daily dose of 600mg. The leaves can be associated with imbalances and may not be suitable for all health conditions,” Parkin explains.
It is also recommended to avoid added ingredients that aren't nutrients which indicates that the product is more processed. For instance, added ingredients such as artificial flavours or colours in some ashwagandha gummies are not so beneficial.
“As ashwagandha is a natural plant supplement, it is important to watch out for pesticides and other sprays that may be used on inorganic crops.”
“There are also environmental and ethical aspects to consider as products may be grown using cheap labour as popularity grows to make money quickly. It is important to look into the provenance of the ingredient and enquire if the company shares these details,” Parkin adds.
Is ashwagandha KSM-66 better than regular ashwagandha?
“Quite simply KSM-66 is the most clinically studied form of ashwagandha and it is developed from the root of the ashwagandha plant using a pioneering chemical-free, environmentally conscious process called Green Chemistry.”
“The result is the world's highest concentration, full-spectrum organic extract that offers potency whilst maintaining the important balance of other constituents found in the original herb. These beneficial elements in this form of the herb include - short and long chain amino acids, vitamin A, calcium and iron,” Parkin explains.
Now that you are equipped with the knowledge of how ashwagandha works, its health benefits and how to choose the right one for you, here are some of the best ashwagandha supplements to help calm those nerves and improve your overall wellbeing.
Best ashwagandha supplements
Best ashwagandha supplement overall
www.wildnutrition.com
The Food-Grown® KSM-66 Ashwagandha Plus supplements from Wild Nutrition tops our list because of its quality, affordable price range, transparency about its ingredients and the expert advice offered by the brand through one-on-one consultations that can be booked. These ashwagandha supplements are made with premium, root-only extract of the herb and it is KSM-66, the most scientifically studied form of ashwagandha.
This supplement helps with relaxation, emotional balance, stimulating positive mood, reducing tiredness and fatigue. Reviewers who have tried this supplement shared that it definitely works and that one can feel the positive difference just within one month of taking the supplements. “I am in my mid-50s, have ADHD and my sleep has been broken for years. I am one month in now and although I have the odd broken night of sleep, I can report that I am gaining better quality sleep more often, not overthinking as much in the early hours and my focus on daily basis has improved,” one customer shared.
Pros
- Made with KSM-66 Ashwagandha which is the premium root-only extract of the herb
- Clean ingredients from ethical sources that are transparently listed on the website
- Helps with relaxation, emotional balance and stimulating positive mood
- Reduces tiredness and fatigue
Cons
- For some people, it might take longer to see the positive changes, requiring users to stick to the supplements for at least 2 months
Best expert-recommended ashwagandha supplement
wunderworkshop.com
This Ashwagandha supplement comes highly recommended by nutritional therapist Sasha Parkin who says, “Wunderworkshop's Golden Balance - Relief & Release is an organic, adaptogen blend that contains KSM-66 Ashwagandha, plus spiced turmeric which improves immunity for the perfect start to the day.” Starting off mornings with this drink can help to cope better with stressful lifestyles, managing cortisol levels and improving hormone balance.
The ashwagandha in the blend is rich in iron which helps to improve alertness while also strengthening the body’s response to stress and anxiety. Reviewers who have tried this supplement shared, “This drink in the evening seems to bring me a sense of calm and help me to feel ready to sleep.” Another customer said, “I simply add it to hot water or tea and it is incredibly strengthening, balancing my energy as I tend to have slumps, works as a stress reliever and hormone balancer.”
Pros
- Made with premium quality KSM-66 Ashwagandha
- Contains beneficial organic ingredients like Turmeric, Liquorice, Ginger, Black Pepper and Cayenne Pepper
- The blend is rich in iron and helps to improve alertness
- Helps calm the mind, relieve stress and improve quality of sleep
Cons
- Higher price point
Best value ashwagandha supplement
The Dr. Vegan Ashwagandha KSM-66 is 100% organic and helps in supporting mental wellbeing by naturally managing cortisol and stress levels and also improving stamina and endurance. Reviewers who have tried the supplement shared that they felt the calming effect of Ashwagandha within a few days of using it. “I have been suffering from anxiety and taking these supplements have calmed me and I’ve been able to sleep better,” another reviewer added. These supplements are also suitable for all as they are allergen-free with no soya, gluten, dairy, wheat, sugar or starch.
Pros
- Allergen-free with no soya, gluten, dairy, wheat, sugar or starch
- With natural extraction, all the core compounds of the herb are retained
- Made with Optimal KSM-66® form
- Proven to reduce overwhelming feelings
- Also available as a subscription
Cons
- No negative reviews so far
Best Ashwagandha supplement with Vitamin B12
Sarah Bellwww.boots.com
The Osavi Ashwagandha Extra supplements are also fortified with Vitamin B12 and contributes to the normal functioning of the nervous and psychological systems. These supplements were tested and reviewed by Sarah Bell, Commercial Director for Lifestyle at Bauer Media and she said, “I have been going through a period of increased work stress, but I have not felt any ill-effects of that and I believe the Ashwagandha has helped."
"I am also sleeping better. My brain is less "busy" at night. But I also take Magnesium, so it's difficult to isolate which supplement helped with that. I have not experienced any side effects with these supplements."
"But I have not really noticed any decrease in fatigue or tiredness after starting to take these supplements,” she added.
Pros
- Includes Vitamin B12
- Contributes to the normal functioning of the nervous and psychological systems
- Helps to reduce stress
- Helps to sleep better
Cons
- Reviewer shared that she did not notice any decrease in fatigue or tiredness
Best ashwagandha supplement for energy
heynutrition.com
The effectiveness of Hey Nutrition Ashwagandha Complex is enhanced with additional ingredients like essential B Vitamins, Guarana extract, Saffron extract, L-Tryptophan and Passion flower. This helps to reduce fatigue, improve sleep, help the body to deal with stress and thereby boost your energy levels. Made with KSM-66 ashwagandha extract, this supplement is non-GMO, pesticide-free, dairy free, suitable for vegetarians and does not have any artificial flavours. One reviewer shared, "Working, being a parent and dealing with day-to-day hardships comes with a lot of stress and anxiety. I really needed something to help me calm my mind at the end of the day and this has improved my focus, energy levels, productivity and the way I manage stressful situations.”
Pros
- Made with KSM-66 ashwagandha extract
- It is non-GMO, pesticide-free, dairy free, suitable for vegetarians and does not have any artificial flavours
- Helps with fatigue, sleep, stress and low energy levels
Cons
- Need to take 2 capsules per day
- Higher price point
Best ashwagandha supplement for short-term use
supplementsdirect.com
These VIT Direct Ashwagandha Capsules are said to help with stress, anxiety, stress related weight management, improve cardiovascular endurance, muscle strength and recovery and also memory.
These supplements have been tested by Sherida Ball (56), who took them for about three months and she said: “I found that my anxiety and stress levels were a lot better while taking the tablets, and I felt like I could get out of bed and face the day. Before taking the ashwagandha tablets, I was rather short-tempered and snapped a lot more, but since taking them I have noticed a change in my mood swings.”
Pros
- Helps with stress, anxiety and stress related weight management
- Improves memory and helps manage mood swings
Cons
- Sometimes leads to an upset stomach as a side effect in some people
- Medically advised to be taken only for 3 months
Best ashwagandha supplement for better sleep
The Bettervits Ashwagandha complex is made with KSM-66 ashwagandha and combined with Passion flower which is often called ‘nature's "chill pill’ and B Vitamins to regulate hormonal activity and support immune and psychological functions. It also contains black pepper which boosts the body’s absorption of this formula, thus maximising the benefits.This supplement is designed to help you navigate stress and anxiety better without it taking a big toll on your mood & psychological function.
Reviewers share that this product has helped them with conditions like high functioning anxiety and insomnia. “As someone who has always struggled to fall asleep, I find that this is great for taking the edge off and helping to gently drift off to sleep,” one customer shared. “I have always had anxiety my whole life. I would say the effect of these supplements is much like taking painkillers when you have a toothache, the pain is still there, but it is bearable,” another reviewer added.
Pros
- Made with KSM-66 Ashwagandha
- Enriched with Passion flower extracts, B Vitamins and black pepper
- Helps with high functioning anxiety and insomnia
- Fast acting as reviewers have noticed positive changes within a week of taking them
Cons
- Higher price point
Best ashwagandha supplement for strength
www.myprotein.com
Myvitamins Ashwagandha KSM66 Capsules are made with premium quality ashwagandha root extracts and reviewers who have been using these supplements shared that it definitely helps with improving sleep, strength and managing anxiety. One reviewer says, “I can see and feel improvements in my stamina, muscle growth and recovery and I am also sleeping better. However, you only begin to see these positive results after 2-3 weeks of use.”
Pros
- Helps to improve sleep, strength and to manage anxiety better
- Enchances stamina, muscle growth and recovery
- Does not cause tummy issues as a side effect
Cons
- Some reviewers found that the capsules are a bit hard to swallow and that they have a slight taste which can be neutralised with water
Best ashwagandha supplement for stress
The Superself Organic Ashwagandha supplements are made with organic ashwagandha root powder coupled with organic black pepper extract that improves the absorption of ashwaganda, while also remaining gentle on the stomach. The pack includes 120 capsules, which is a 2-month supply for the recommended daily dose of 2 capsules. Aimed at improving your mood, helping you manage stress better and relax effectively, these supplements come highly recommended by reviewers.
One reviewer aged over 50 shared, “I have noticed that they help in cortisol reduction and stress relief. It also increases my energy levels and stamina. I also seem to be mentally sharper and less grumpy. It also seems to have had a positive effect on my libido too.”
Pros
- It is coupled with organic black pepper extract that improves the absorption of ashwaganda
- Pack includes a 2-month supply
- Helps to manage stress and anxiety better
Cons
- Some reviewers mentioned that the capsules are a bit big to swallow and that they have a distinct smell
Best ashwagandha supplement for anxiety
purolabs.com
The Purolabs Ashwagandha KSM-66® is designed to help you calm down and relax while also supporting hormonal balance and enhancing libido. Sustainably sourced from Southern India, this ashwagandha supplement is non-GMO and does not contain gluten, wheat, added sugar, sweeteners, soya, artificial flavours or colours.
Reviewers share that they began to see positive changes within 1-2 months while some customers reported a difference in just 2-3 weeks. One reviewer said, “I've been taking this for around 6 months now and it helps with overall symptoms of anxiety and stress that I've been experiencing as part of perimenopause and other challenging life events.”
Pros
- It is non-GMO and vegan
- Helps with stress, hormonal balance and enhancing libido
- Reviewers shared that they began noticing positive changes within 1-2 months
- Sustainably sourced
Cons
- Higher price point
Best ashwagandha supplement for libido
Several studies have revealed that ashwagandha has proven benefits when it comes to enhancing libido and fertility. With its ability to increase testosterone levels in men while improving sperm count, sperm motility and overall semen quality, it also serves to enhance sexual desire and satisfaction in women. The Solgar Ashwagandha Root Extract supplement is designed to calm, de-stress and revitalise. It is vegan, vegetarian-friendly and Kosher. Reviewers share that it has helped to improve energy levels and sleep quality while also helping to cope better with stress and anxiety with no drowsy side effects. “I am no longer fatigued and tired all the time. It has helped me become more clear-headed and it also comes with fantastic libido effects,” one reviewer added.
Pros
- Enhance libido, fertility, sexual desire and satisfaction in women
- Increases testosterone levels in men while improving sperm count, sperm motility and overall semen quality
- It is vegan, vegetarian-friendly and Kosher
- Helps to cope better with stress and anxiety
- No drowsy side effects
Cons
- Not clear if it is made with Ashwagandha KSM-66
FAQs
What form of ashwagandha is most effective?
Ashwagandha tablets or capsulesare the most common. They are available as standardized extracts of the herb which is more potent and provide a consistent amount of active ingredients or as whole root powder which is less potent and includes other beneficial compounds as well. So depending on your requirements and dosage preferences, you can choose between the two. Ashwagandha is also available as liquid drops which are absorbed faster and offer more control over the dosage as you can choose the number of drop you wish to add. However, it comes with a taste that some might find unpleasant. Ashwagandha is also available as powders and teas which are the least processed forms of the herb. As the most potent and natural form of ashwagandha, these products come with a strong taste and texture which might take some time to get used to.
Should you consult with a GP or an expert before taking ashwagandha?
“You should also always check with your doctor, a pharmacist or a Registered Nutritional Therapist (Registered NT’s have training in medicine/supplement contraindications) before starting a new supplement if you are on any medication or have a pre-existing health condition,” advises Sasha Parkin who is a Registered Nutritional Therapist herself.
How to take ashwagandha supplement?
You can generally take ashwagandha daily as per the packaging instructions for whatever specific reason you are seeking support, whether you are looking for some help with stress management or sleep support.
Are ashwagandha supplements safe? Do they come with any side effects?
Generally, ashwagandha is a very safe and effective plant. However, like with foods, there is always a small chance that a plant won't suit someone. With this in mind, it is always advisable to keep an eye on how you are feeling. If you think a symptom might be related to a supplement you are taking, pause and speak with a nutritional therapist for advice or your doctor if it is a bigger concern, to ascertain if a product is right for you, Parkin suggests.
Can ashwagandha be taken with other supplements?
If you have concerns about other medications or supplements you are already taking clashing with ashwagandha, it is advices to speak to a health or medical professional before starting the course.
Who should avoid ashwagandha supplements?
Parkin suggests that ashwagandha should be actively avoided during fertility treatments such as IVF, during pregnancy and with children under the age of 14. “For adolescents between 14-25, this should be reviewed on a case by case basis with a nutritional therapist or herbal medicine practitioner,” she adds
Can I take ashwagandha daily forever?
“People are right to check the safety of long term use of botanicals. Unfortunately, there has been some misinformation around the use of Ashwagandha in recent years. But rest assured, provided someone doesn’t have any pre-existing conditions that would clash with the effects of ashwagandha and provided they are not pregnant, ashwagandha can safely be used long long-term without a break,” Parkin says.
“However, a caveat to that is that I would always ask yourself why you need a product long term, we shouldn't rely on supplements as a magic bullet. I would recommend using it as a tool to utilise while you put new habits in place that support the nervous system and overall feelings of well-being,” she adds.
Meet the expert:
Sasha Parkin is a registered Nutritional Therapist who works with Wild Nutrition, a brand that specialises in naturally sourced, food-grown supplements. Her areas of expertise are pregnancy, postpartum health, support with sleep, energy, stress and immunity issues. She also works with women struggling with hormone regulation, PCOS, digestive health, weight loss and skin problems.
Akhila Thomas is a digital writer at Yours.co.uk and her areas of interest are beauty, fashion, food, wellness and lifestyle. She has previously written for magazines like Leftlion, Women’s Health and t’Art and worked extensively with art, culture, fashion and social media trends. She also likes to travel and explore new cultures and cuisines.