The best ashwagandha supplements 2024 – for anxiety, stress, focus and sleep
You may have seen this herb recommended for reducing anxiety and stress and improving focus, sleep and immunity – but can a supplement really provide all these benefits? Our expert nutritionist hunts out the best options
What does ashwagandha do?
Ashwagandha is an adaptogenic herb. Adaptogens are substances that help the body ‘adapt’ to stress and relieve symptoms of anxiety and nervous tension. Ashwagandha is one common adaptogen known to ease stress and anxiety by minimising the effect of the stress hormone cortisol which is produced by the adrenal glands.
Ashwagandha root, more commonly known as Indian ginseng, has been used in Ayurvedic medicine for over 4,000 years to promote overall health and vitality. It is revered for providing multi-functional support to the whole body including:
- Reducing stress and anxiety, by lowering cortisol levels
- Improving cognitive function, enhancing memory and attention
- Boosting energy levels, increasing stamina and combating fatigue
- Enhancing sleep, supporting those with insomnia
- Supporting immune function
- Improving mood
- Regulating blood sugar, lipid and glucose metabolism
Ashwagandha supplementation may benefit various sectors of the population, especially those facing stress, cognitive decline or physical demands such as athletes. Of all the adaptogenic herbs, ashwagandha is thought to relax the nervous system, therefore promoting sleep and a calmer and happier body and mind.
Best ashwagandha supplements at a glance:
Tablets
- WeightWorld High Strength Ashwagandha KSM-66 1500mg, £13.99
- Vitabiotics Ultra Ashwagandha 600mg Root Extract, £14.95
Capsules:
- Healthspan Ayurvedic Ashwagandha 500mg, £15.99
- WeightWorld Ashwagandha with Organic Black Pepper 605mg, £9.99
- Vitabright Organic Ashwagandha Premium KSM-66 with Black Pepper 550mg, £18.99
- Together Health Organic Ashwagandha Whole Root Extract 500mg, £9.90
- Wild Nutrition KSM-66 Ashwagandha Plus Magnesium, £20
- Purolabs Puro Ashwagandha KSM-66 and Black Pepper 505mg, £34.99
- MyVitamins Ashwagandha KSM-66 500mg, £6.99
- Cytoplan Organic Ashwagandha 500mg, £13.50
Gummies
Liquid Sachets
- Zooki Ashwagandha Liquid sachets, £29.99
Jump to section:
- How much ashwagandha should I take?
- When to take ashwagandha
- What format of ashwagandha is best?
- What we looked for in ashwagandha supplements
Best ashwagandha supplements 2024
Best ashwagandha tablets
WeightWorld Ashwagandha KSM-66
Available from: WeightWorld (£13.99), Amazon (£19.79), Fruugo (£22)
Best all rounder
Star rating: 5/5
Price per daily dose: 7p
This supplement provides a six-month supply in one bottle which makes it great value for money. Despite the low price point, the quality is high as it includes 1500mg of ashwagandha which is above the standard amount of 500mg. KSM-66 is a highly concentrated extract of ashwagandha which has been extensively researched for its health benefits. The small tablet size makes this supplement easy to take, especially for those who struggle with the size of some capsules.
Available from:
Vitabiotics Ultra Ashwagandha
Available from: Vitabiotics (£14.95), MyPharmacy365 (£14.95)
Star rating: 4/5
Price per daily dose: 50p
Vitabiotics Ultra Ashwagandha contains 600mg of root extract plus vitamins B6 to help support tiredness, fatigue and contribute to normal psychological function.
Available from:
Best ashwagandha capsules
Healthspan Ayurvedic Ashwagandha
Available from: Healthspan (£15.99), Amazon (£15.99), Pharmacy2U (£15.99)
Star rating: 4.5/5
Price per daily dose: 27p
One of only a few of the tried-and-tested ashwagandha supplements to contain extra nutrients. This supplement not only contains 500mg of Ashwagandha KMS-66, but also 100% of the NRV for vitamins B6 and B12, therefore further enhancing the benefits to energy levels.
Available from:
WeightWorld Ashwagandha with Organic Black Pepper
Available from: Amazon (£9.99), WeightWorld (£10.99)
Best value for money
Star rating: 4.5/5
Price per daily dose: 6p
Another great supplement from Weightworld providing six months supply, so just 6p per capsule. It's a slightly bigger capsule size, but with the addition of black pepper to aid absorption. One capsule contains 600mg of ashwagandha root per capsule with 5mg of black pepper to provide a decent dose.
Available from:
Vitabright Ashwagandha Premium
Available from: Vitabright (£18.99), Amazon (£18.99), Superdrug (£18.99)
Star rating: 4.5/5
Price per daily dose: 21p
Here you get 90 tablets, or three months supply of ashwagandha capsules making it a convenient and good value for money supplement for everyday use. It contains 550mg of KSM-66 ashwagandha plus black pepper to aid absorption. The capsules are tasteless, but there is a slight smell of pepper as you open the jar (which may cause you to sneeze!).
Available from:
Together Health Organic Ashwagandha
Available from: Tesco (£9.90), Amazon (£9.99), Together Health (£10.99)
Star rating: 4.5/5
Price per daily dose: 36p
A handy resealable, protective and travel friendly packet containing 30 highly absorbable Ashwagandha KSM-66 capsules. We were really impressed with the novel packaging of this one – plastic free and compostable giving it some great environmental credentials.
Available from:
Wild Nutrition KSM-66 Ashwagandha Plus
Available from: Wild Nutrition (£20), Amazon (£23.50), Sainsbury's (£23.50)
Star rating: 4/5
Price per daily dose: 83p
Wild Nutrition’s Ashwagandha Plus provides 30 days supply. They recommend two capsules a day, so not suitable if you don’t like swallowing capsules, but the addition of magnesium has been shown to tackle tiredness and fatigue. Wild have a strong ethical stance, using sustainable ingredients from an organic farm.
Available from:
Purolabs Puro Ashwagandha
Available from: Purolabs (£34.99), Amazon (£34.99)
Star rating: 4/5
Price per daily dose: 58p
Here you get 60 capsules or two months supply of ashwagandha KSM-66 and black pepper, making it convenient for everyday use. It contains 500mg of ashwagandha KSM-66 and 5mg of black pepper to aid absorption.
Available from:
MyVitamins Ashwagandha KSM-66
Available from: Cult Beauty (£6.99), MyProtein (£8.99), Look Fantastic (£8.99)
Star rating: 4/5
Price per daily dose: 21p
Just one months’ supply of ashwagandha KSM-66 500mg. Still fairly affordable but doesn’t contain any other nutrients.
Available from:
Cytoplan Organic Ashwagandha
Available from: Cytoplan (£13.50), Dolphin Fitness £13.50), Supplement Hub (£13.50)
Star rating: 4/5
Price per daily dose: 22p
60 easy-to-take capsules providing 500mg of ashwagandha per capsule. You can choose to take two per day if you wanted to increase the amount, but it would result in buying more often.
Available from:
Best ashwagandha gummies
WeightWorld Ashwagandha Gummies
Available from: WeightWorld (£17.99), Amazon (£18.99)
Best gummy
Star rating: 4.5/5
Price per daily dose: 28p
This gummy has 1200mg ashwagandha per serving (two gummies). The ashwagandha root powder is mixed with some sugar/sweeteners in an easy-to-take raspberry flavoured gummy. If you can’t swallow capsules or tablets, this is a great option, however it does have added ingredients that the capsules don’t.
Available from:
Nutrigums Mind & Focus
Available from: Nutrigums (£12.99), Amazon (£12.99), Onbuy.com (£19.89)
Runner up
Star rating: 4/5
Price per daily dose: 21p
A lower dose of 250mg in just one gummy, so you will end up taking two per day in order to get 500mg, but it does contain vitamin D, B6, B12 and L-theanine to support normal mental and psychological performance.
Available from:
Best ashwagandha liquid sachets
Zooki Ashwagandha Liquid Sachets
Available from: Zooki (£29.99), Victoria Heath (£29.99), Planet Organic (£29.99)
Best liquid
Star rating: 4/5
Price per daily dose: £1.20
This is the only liquid formulation on the list. It has a distinctive taste due to the passion fruit flavouring plus the addition of 100mg of curcumin (turmeric) in the sachet. Curcumin is loaded with health benefits, too. The 30-day supply of sachets are easy to take, either on their own or added to drinks/foods if you find the taste a bit too strong. Each sachet contains 500mg of ashwagandha KSM-66 with liposomal encapsulation for four times higher absorption. They don’t need to be stored in the fridge so are an easy on the go option, too.
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How much ashwagandha should I take?
The recommended dosage of ashwagandha can vary depending on factors like the specific supplement form, the reason for taking it, and the individual health needs.
Studies suggest doses of around 300-600mg of ashwagandha extract taken once or twice per day is effective for general wellness and stress relief. 500-600mg per day, often taken in the evening, is recommended for sleep improvement and anxiety support.
The general upper limit is 1000-1500mg per day. However, many people find benefits with much lower doses of around 300-600mg daily. If in doubt, it’s best to start with a lower dose and gradually increase the amount, under guidance from a healthcare provider.
Taking too much can lead to side effects including stomach upset, diarrhoea or nausea. It may also lead to drowsiness because of its calming effects.
When to take ashwagandha
The best time of day to take ashwagandha depends on the reason for taking it. For stress and anxiety, it is best taken in the morning to help manage daily stress levels. If you’re looking for support with sleep, taking it in the evening may be better. Some people find that splitting the dose between morning and evening offers more consistent benefits.
Ashwagandha is best absorbed with food – so taken with a meal. This can also minimise any potential stomach upset. Some research suggests pairing ashwagandha with black pepper to aid absorption and bioavailability.
What format of ashwagandha is best?
The type of ashwagandha depends on your health goals, personal preference and how the body tolerates it. These are some popular choices:
- Capsules or tablets – are convenient, easy to dose and generally more standardised. Look for a high concentration extract like KSM-66 or Sensoril, which contain 5-10 per cent withanolides*. Capsules or tablets generally provide 300-600mg per day.
- Liquid extracts – are quickly absorbed and easily added to a drink. They are highly concentrated, so you might need less. They are suited to those who struggle to swallow capsules.
- Gummies – are convenient and provide a sweet, palatable way to consume ashwagandha which make they easy to take. However, they may contain added sugars/fillers. Typical dosage is 1-2 gummies per day.
*Withanolides are the primary active compounds that contribute to the health benefits of ashwaganda. These compounds are known for their adaptogenic, anti-inflammatory and antioxidant properties. High quality ashwagandha supplements are often standardised to contain 5-10 per cent withanolides, ensuring potency. Two popular extracts are KSM-66 and Sensoril.
KSM-66 is a popular form of root extract containing 5 per cent withanolides. It is well researched especially for stress relief, energy and improved physical performance. Sensoril is another standardised extract, typically with higher withanolide content (10 per cent or more) designed for relaxation, stress reduction and improved sleep.
Powdered ashwagandha root is the traditional form available in powder which can be mixed with water, smoothies or other beverages. It is favoured by those who prefer a natural and unprocessed option but the taste is quite strong so some find it harder to consume this way.
Since ashwagandha is a herb and not considered an essential nutrient, there are no set nutrient reference values or recommended daily allowances. The optimal dosage may also depend on the specific health benefits you seek, such as stress relief, immune support, cognitive enhancement, or physical performance. 500mg of full-spectrum KSM-66 ashwagandha should be enough to start feeling the benefits.
What we looked for in ashwagandha supplements
All supplements were tested within the same time period, with observations recorded based on the testing criteria. We included samples from various manufacturers, offering diverse formats such as capsules, gummies and liquids with a range of price points to suit different budgets. The key areas we assessed were as follows:
Taste and flavour: is the consuming experience pleasant?
Strength: how much ashwagandha is in the product? How does this compare to the amounts used in research?
Additives: does the product contain additives, for example: preservatives, artificial sweeteners or colourings?
Dietary requirements: does the product meet any specific dietary needs – is it vegetarian, vegan?
Value for money: how does it compare to other products on a cost-per-day basis
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