The Best Ashwagandha Supplement in 2024 (My Opinion)

Ashwagandha has become quite mainstream in the past months, but is still rather niche in my opinion. Certainly the interest in Ashwagandha is rising and this is great!
With a ton of health benefits for hormonal normalization, boosting testosterone levels, improving sleep and a wide range of further benefits Ashwagandha is one of the most useful dietary supplements in my opinion.

This article is supposed to ease your buying decision, which is the best Ashwagandha supplement from my own opinion.
There is a ton of suppliers and brands that sell Ashwagandha extra in either capsule or powder form. As always, the quality ranges into both directions.
If you are curious about the benefits of Ashwagandha, feel free to check out my no-bullshit guide on Ashwagandha.

Unfortunately, most other articles I’ve seen about Ashwagandha simply boast together a couple of affiliate links and seem to not have done any research.

This article is for people who already know what Ashwagandha extract will do for them and just want to find the best product on the market.

Important note: on some of the products linked in this article, I will get a commission.
The idea behind this blog is giving actual value and not empty, useless, AI-generated content. I am a real human, I actually have tried different forms of Ashwagandha and this is my honest opinion and recommendation. Again, no-bs here.

Short Answer

For Europe
Ashwagandha Capsule’s by Anatis

Why?

Ashwagandha Capsules Anatis

  • Withanolide concentration > 10%
  • Hand-capsulized in Austria
  • Pure Ashwagandha – no other substances mixed in
  • Fast Shipping & Delivery in Europe
  • Very friendly customer service

For the US
KSM-66 Ashwagandha by Transparent Labs

Why?

Ashwagandha Capsules TransparentLabs

  • Patented KSM-66 purity and quality markers
  • No added substances
  • Withanolide concentration > 5%

What is Ashwagandha?

best Ashwagandha supplement capsules

Ashwagandha is a root extract, sometimes referred to as Indian Ginseng. The Sanskrit translation goes somewhere like Horsesmell, which comes pretty close. You’ll find out for yourself why they called it that, should you decide to get the powder (don’t).

The main benefits of Ashwagandha supplements are:

  • boosting testosterone (and thereby enhance for example physical performance)
  • improving sleep onset and sleep quality
  • reduces stress (cortisol) and calm anxiety symptoms
  • immune support
  • increasing and protecting cognitive function
  • as support for thyroid hormone medications
  • stabilize blood sugar levels and help with digestive and kidney diseases

Again, this article is just supposed to highlight the key takeaways. For the in-depth guide on the benefits and their mechanism, visit my no-nonsense guide to Ashwagandha.
I go into quite some detail about testosterone is boosted and how it actually reduces stress and anxiety.

As Ashwagandha is an adaptogen, it goes against either present stressors. You can basically take it in the evening and it will increase sleep quality (for me quite noticably) and take it in the morning to improve cognitive abilities over the day.
Furthermore, one of the implicit health benefits of Ashwagandha is the support of a healthy lipid (fat) and glucose (sugar) metabolism, helping with illnesses like Diabetes. As an antioxidant, it disposed free radicals which are highly involved in the growth of tumorous cells. Furthermore it can help with hormone sensitive prostate cancer. I’ve linked quite more than one placebo controlled study down in the references section of this article and there is more than 24 clinical trials alone on KSM-66.

As stress and anxiety are closely linked to high cortisols levels, Ashwagandha root extract is a good counter-measure by lowering these levels.
Furthermore, it helps stabilize blood sugar levels and seems to help patients with blood sugar related conditions.

In the nootropic space around managing thyroid function it’s often used as a self-prescribed substitute instead of thyroid hormone pills. Research suggests, this often has to do as Ashwagandha may have an influence on circulating thyroid hormone concentrations.

Ashwagandha originally comes from the Ayurvedian teachings, which are roughly 3000 years old. That’s when they were first written down. The actual teachings of Ayurveda are probably more towards 5000 years old. They already used it to improve sleep quality and for another wideeee range of benefits.
For them Ashwagandha is a Rasayana. Essentially the equivalent to dietary supplements in their nutritional framework.

Why Quality of Ashwagandha Supplements Actually Matters

One could now think: Well, I get it but isn’t it just an extract? Does it really matter which brand I choose?

Unfortunately: yes! When ingesting a supplement it’s quite important to choose proper quality. Otherwise you might end up with something completely different in the mix of substances.
The main criteria to look at are:

  • confirming the purity by a third-party laboratory
  • making sure the concentration is actually correct
  • having a withanolide concentration of more than 5% in your Ashwagandha
  • choosing a brand with the correct extraction method

Also, to be honest: I can just advise you to spend the few extra bucks on proper quality. It doesn’t make a huge difference from pricing, but also supports companies that want to do it the right way and not cut corners.

How to spot a good Ashwagandha Supplement

Purity and Sourcing of Ingredients

Ashwagandha generally grows in dryer areas, mainly in central and eastern Asia as well as parts of the middle east. Main countries of origin are India, China, Nepal and Yemen.
This is complete personal opinion, but just looking at what some of these countries are doing to their environment, I would generally not get an Ashwagandha extract powder that has been grown in China for example.
There is a long list of toxins that dirty industrial production. This is quite a thing in China, in case you haven’t heard yet. Those pollute the soils and water supplies and therefore everything you plant. As Ashwagandha is a night shade plant, these plant’s tend to soak up heavy metals in the soil quite easily.
Therefore purity and good sourcing is very important. Same goes for tomatoes and egg plants, in case you buy these from China for some reason.

The issue is that most brands and suppliers do not enclose their sourcing location. I know this may sound paranoid and neurotic, but I think this is quite an important subject.

Withanolide Concentration and Other Active Components

A high quality Ashwagandha supplement usually has a Withanolide concentration of more than 5%. The highest quality dietary supplements usually have a content of more than 10%. This indication good sourcing, too. Withanolide content develop when the plant is about 5-6 months old.

Withanolide is the active substance within Withania somnifera, which is the scientific name for Ashwagandha.
This is probably the most important indicator for high quality Ashwagandha. In most supplements, even from reputable brands (like Pure Encapsulations for example), you sometimes just get 2.5% withanolide concentration.

The Different Extraction Methods

There are three main ways to separate the content and get it capsule-ready. Ethanol based extraction, CO2 based extraction and water-based extraction.
The gold-standard for making sure the concentration is actually correct is the CO2 based extraction.

Third-party testing and certifications

For the USA, the most important certifications are the non-GMO certification or USDA organic.
Especially in the case of night shade plants, you want to make sure that the supplement originates non-GMO.

To be honest, most brands and shops have these certifications. It’s merely a box to tick off.

Consumer Reviews and Reputation

This is the most bullshit and subjective area. Every company with enough money can by fake reviews online. And I personally believe most of them do it to feed the algorithms.
Therefore, I do not think this category should earn too much significance. Reputation on the other hand does definitely make a difference.

I suppose the most important factor is the purity and concentration accuracy that’s being promoted. In reputable brands you can usually be safe that the concentration and sourcing is okay at least.

A few words regarding KSM-66

In the realm of supplement producers and Ashwagandha sellers, KSM-66 is praised as the industries gold standard of Ashwagandha root extract.
I am not saying this is not the case, but just want to shine the light of differentiation of it.
Indeed KSM-66 is a high-quality, patented organic Ashwagandha root extract that contains at least 5% withanolides. On the other hand, I personally think it’s a lot of marketing and a way to price products higher as well. Most of the clinical trials have been done with KSM-66.

All I want to say is: KSM-66 sure is great and something I can recommend, but it’s not automatically bad if you’re getting an Ashwagandha root extract that is not KSM-66.

My Recommendations

I am not a big fan of large listed articles. I’ve looked up three different supplements, depending on the form of intake.
As I will outline in the later point “Understanding Dosage and Usage”, I personally highly recommend capsules. It the purest form of getting Ashwagandha extract in without vomitting every time you open the packaging.

Capsules

For the United States:
https://www.transparentlabs.com/products/ksm-66-ashwagandha?_pos=1&_sid=c8a140576&_ss=r

They have patented their own organic Ashwagandha root called KSM 66. They promise to contain at least 5% of Withanolides and have all the relevant labels. They sell the KSM-66 to a ton of other supplement brands as well.

Quality labels of KSM-66 from Transparent Labs

My personal standard choice – For Europe:
https://anatis-naturprodukte.com/alle-produkte/anatis-naturprodukte/ashwagandha/

I am a great fan of this company. They event capsularize their Ashwagandha themselves by hand, because they do not trust outsourcing companies with it. The Ashwagandha has a Withanolide content of over 10% and directly produced in Austria. It’s a small company that produce a lot of different herbal and Ayurvedian supplements. I do not get a commission on this one, because they do not have an affiliate programm by the way.
In case you don’t have a picture of Austria in mind… here you go:

Austrian mountains

Powder

I’ve warned you. The stuff isn’t called Horsesmell in Sanskrit for no reason. I personally have tried Ashwagandha powder quite a few times. Even though I usually am quite resistant against heavy tastes, I also got a vomiting reflex. Therefore, I do not recommend this. For people who hate capsules, also are diabetic and therefore can’t take capsules or gummies… sure, go ahead!

https://www.tribe-organics.com/products/ashwagandha-ksm-66-powder

https://www.amazon.com/TRIBE-ORGANICS-Ashwagandha-Ayurvedic-Supplement/dp/B07XP6ND7Y

Gummies

I am not a big fan of Gummies, because the bioavailability is not the best, it’s usually mixed with something else and tends to have sugar or a sugar substitute in it.
If you are unable to swallow pills or want to give it to kids, this might be a decent alternative.

These are mixed with a bit of Ginger extract (20mg) and a mix of normal Ashwagandha and KSM-66.

https://www.amazon.com/Youtheory-Ashwagandha-60-Count-Bottle/dp/B07TWS9XVN/ref=sr_1_20?keywords=ashwagandha+gummies&sr=8-20

Understanding Dosages and Usage

When to take it

As explained in the text above and my no-nonse guide on Ashwagandha: it doesn’t totally matter.
Ideal times are in the morning and / or in the evening.
Personally, I am taking 400mg in the evening and sometimes 400mg in the morning.

How much to take

This is a bit more complex. Usually everything from 400-600 mg per intake is fine. I personally would not exceed the 1000mg per day. More doesn’t mean more helpful.
Especially as there are a few people who may be allergic to it, I would start with a lower dose first and then see how they are feeling.
Obviously, this is just my personal opinion and I can only highlight my health disclaimer on the bottom of this page. I am neither a doctor nor anyone you should take blind advice from (if there should ever be somebody like that..).

That doesn’t seem to complicated, does it? No. But make sure to actually check out the pure Ashwagandha concentration in your supplement. Some supplements have other combinations in the powder. Therefore make sure to read the label and calculate the actual Ashwagandha dosage yourself.

Final Thoughts and Personal Recommendation

My personal mission with this blog is bringing quality back into blogging. My topics revolve around vitality – sleep, supplements and nutrition. I mainly do this because I want to document my personal journey of knowledge in these areas, build my own library of understanding about these topics and also want to share.
I am tired of only seeing useless and value-free articles in the internet and want to provide some level of authenticity. Every post of mine is actually written by myself and I want to share the understanding from the research I am doing for myself.
Again: by no means am I eligible to give actual medicinal advice, this is all broscience and personal experience.

I hope I was able to help a little bit with choosing a suitable Ashwagandha supplement and perhaps save some of your time to condense the research.

FAQs

1. What is Ashwagandha?

  • Ashwagandha is a root extract, sometimes referred to as Indian Ginseng. Its main benefits include boosting testosterone levels , improving sleep quality, reduce stress (cortisol), providing immune support, enhancing physical performance, and increasing and protecting cognitive functions.

2. Where does Ashwagandha come from?

  • Ashwagandha originally comes from the Ayurvedic teachings, which are approximately 3000 to 5000 years old. In Ayurveda, Ashwagandha is considered a Rasayana, equivalent to a supplement in their nutritional framework.

3. Why does the quality of Ashwagandha supplements matter?

  • The quality of Ashwagandha supplements is crucial to ensure you’re getting the desired benefits. Low-quality supplements may contain impurities, incorrect concentrations, or incorrect extraction methods. Especially to reduce stress and anxiety symptoms and better sleep quality, a dietary supplement with a high Withanolide concentration is key.

4. What criteria should I consider when selecting good Ashwagandha extracts?

  • When choosing an Ashwagandha supplement, consider factors like purity, sourcing of ingredients, Withanolide concentration (ideally more than 5%), manufacturing process (CO2 extraction is preferred), third-party testing and certifications, and brand reputation.

5. What is KSM-66 Ashwagandha?

  • KSM-66 is a high-quality, patented organic Ashwagandha extract with at least 5% Withanolides. While it’s considered an industry gold standard, it’s not necessary to exclusively choose KSM-66, as other high-quality Ashwagandha supplements are available.

6. What are the top picks for the best Ashwagandha root extract?

  • The top recommendations for Ashwagandha supplements in capsule form for the United States and Europe are provided in the article. However, the choice between these options depends on individual preferences.

7. Is Ashwagandha available in powder form?

  • Yes, Ashwagandha is available in powder form, but the article cautions against it due to its strong taste and potential for causing a vomiting reflex.

8. Are Ashwagandha gummies a suitable option?

  • While Ashwagandha gummies are available, they may not have the best bioavailability and often contain sugar or sugar substitutes. Gummies may be a suitable option for those who cannot swallow pills or for children.

9. When and how much Ashwagandha should I take?

  • Ashwagandha can be taken in the morning or evening. The recommended dosage typically ranges from 400-600mg per intake, with a maximum of 1000mg per day. It’s advisable to start with a lower dose if you’re new to Ashwagandha.

10. Is this information provided by a medical professional?

  • No, the information in this article is based on the author’s personal experience and research, and it is not a substitute for professional medical advice. Always consult with a healthcare provider before starting any new supplement or treatment regimen.

11. How does Ashwaganda relieve stress and anxiety?

  • By lowering cortisol levels. This also has a great effect and many other processes in the body.

Please note that this FAQ is based on the information provided in the article and should not replace professional medical advice or guidance.

References

Important Disclaimers

Health Disclaimer: The information provided on this blog is for educational and informational purposes only and is not intended as a substitute for professional medical advice. I am not a healthcare professional, doctor, or licensed nutritionist. The content shared here reflects my personal experiences and insights on health, nutrition, sleep, and supplements. It’s important to consult with a qualified healthcare provider before starting any new diet, exercise program, or supplement regimen, especially if you have any pre-existing health conditions or concerns. The recommendations and opinions expressed on this blog are solely mine and should not be considered as medical advice.

Affiliate Disclaimer: Please note that some of the links on this blog are affiliate links. This means that if you click on these links and make a purchase, I may receive a small commission at no extra cost to you. These commissions help support the blog and allow me to continue to create content for you. I only recommend products and services that I believe in and feel would be beneficial for my readers. My goal is to provide you with valuable information and choices, but please understand that my recommendations are based on my personal opinion and experience. Your trust is important to me, and I strive to be transparent and honest in all my affiliations.

Sources disclaimer: Creating these articles is fun, but also quite a lot of work.
As I am just stating may conceptual understanding as a regular dude, I renounce linking all the different sources and papers. In case you are interested in that, I would simply ask you to do you own further research. Not every study I link to will be a placebo controlled study, but they are just to undermine my basic point and that I do not make up numbers and stats.

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