What is ashwagandha?
Ashwagandha is an adaptogen, meaning it’s a substance that helps your body cope with stress. It’s been used for centuries in Ayurvedic medicine, and in recent years, it’s become increasingly popular for its potential to relieve anxiety, promote restful sleep, and strengthen the immune system.
However, not all ashwagandha supplements are created equal. They come in a variety of formulations, dosages, and quality levels. You can find ashwagandha in tablets, capsules, gummies, and even liquid sachets.
With so many options available, choosing the best ashwagandha supplement can feel overwhelming. This article provides a comprehensive guide to help you make an informed decision based on key factors and product reviews.
What is Ashwagandha and How Does It Work?
You might be wondering what all the fuss is about with ashwagandha. Let’s break it down.
Understanding Ashwagandha as an Adaptogen
First off, ashwagandha is considered an adaptogen. Adaptogens are natural substances that help your body handle stress, whether it’s physical, chemical, or biological. They work by tweaking your body’s response to stressors and nudging you back toward a state of balance, also known as homeostasis.
Ashwagandha contains active compounds called withanolides. Researchers believe these withanolides are the key players behind ashwagandha’s health benefits.
Traditional Uses and Modern Research
Ashwagandha has a long history in Ayurvedic medicine, a traditional Indian system of healing. For centuries, it’s been used to address a variety of issues, from stress and fatigue to boosting the immune system.
Today, modern science is catching up. There’s a growing body of research that supports ashwagandha’s potential benefits. Studies suggest it may help reduce stress and anxiety, and even improve cognitive function. While more research is always needed, the initial findings are promising and help explain why ashwagandha is gaining popularity.
Key Benefits of Ashwagandha Supplements
Ashwagandha has been used for centuries in Ayurvedic medicine, and modern research is starting to back up some of its purported benefits. Here’s a look at some of the most promising areas:
Stress and Anxiety Reduction
Ashwagandha is thought to lower cortisol levels, which is your body’s primary stress hormone. Studies have shown that ashwagandha can reduce symptoms of anxiety, making it a popular natural remedy for those feeling overwhelmed.
Improved Sleep Quality
If you’re struggling to get a good night’s sleep, ashwagandha might help, much like maca powder with water can help with energy and wellness. It’s believed to promote relaxation and regulate sleep cycles, potentially leading to more restful sleep.
Enhanced Cognitive Function and Focus
Some studies suggest that ashwagandha may improve memory and focus. While the exact mechanisms aren’t fully understood, its antioxidant and neuroprotective effects could play a role in boosting cognitive function.
Supporting Immune Health
Ashwagandha has immunomodulatory properties, meaning it can help regulate and strengthen the immune system. This could make you more resilient to illness.
Other Potential Benefits
Beyond the benefits listed above, ashwagandha is being researched for its potential to improve physical performance and regulate blood sugar levels, much like the potential sexual benefits of cloves. While more research is needed, these are promising areas of study.
Types of Ashwagandha Supplements: Forms and Extracts
You can find ashwagandha in a few different forms, depending on what you’re looking for in a supplement.
Different Supplement Formats
Ashwagandha supplements are available as tablets, capsules, gummies, and liquid sachets.
Tablets and capsules are easy to take with water, and they’re a good choice for people who don’t like the taste of herbs. Gummies are tasty and convenient, but they may contain added sugar. Liquid sachets can be mixed with water or juice, and some people find that liquids absorb more quickly.
Key Ashwagandha Extracts: KSM-66 and Sensoril
When you’re shopping for ashwagandha, you may notice that some supplements contain KSM-66, while others feature Sensoril. Both are popular, well-researched ashwagandha extracts, but they have a few key differences.
KSM-66 is an extract made from the root of the ashwagandha plant. Studies show it can help reduce stress and improve athletic performance.
Sensoril is made from both the root and the leaves of the ashwagandha plant. It’s also used to help manage stress.
It’s important to choose supplements that contain clinically studied extracts, because that means researchers have tested them to make sure they’re safe and effective.
Full-Spectrum vs. Standardized Extracts
You may also see the terms “full-spectrum” and “standardized” on ashwagandha supplements. Full-spectrum extracts contain all of the naturally occurring compounds in the ashwagandha plant, while standardized extracts are processed to contain a specific amount of one or more of those compounds.
Some people prefer full-spectrum extracts because they believe that all of the compounds in the plant work together to provide the most benefits. Others prefer standardized extracts because they want to know exactly how much of a specific compound they’re getting.
What to Look for When Buying Ashwagandha Supplements
With so many supplements on the market, how do you pick the best ashwagandha for you? Here are some things to consider before you buy:
Dosage and Potency
Picking a supplement with the right dosage is super important. You’ll typically see recommendations around 300-600mg per day, but research suggests you want to be sure you’re getting at least 120 mg of actual ashwagandha.
Also, pay attention to the potency of the extract. Supplement labels will often tell you the percentage of withanolides. This gives you an idea of how concentrated the active compounds are.
Third-Party Testing and Certifications
Always look for supplements that have been tested by a third party. This ensures you’re getting a quality product that’s pure and safe.
Keep an eye out for certifications like:
- cGMP (Current Good Manufacturing Practice)
- NSF International
- Organic
- Fair Trade
- B Corp
- Clean Label Project
These certifications mean the product has been vetted by an independent organization and meets certain standards for quality, safety, or social responsibility.
Ingredient Transparency and Additives
You want to know exactly what you’re putting in your body, so ingredient transparency is key. Avoid supplements with a bunch of unnecessary additives or fillers.
The best supplements will have minimal ingredients and clear labeling, so you know exactly what you’re getting.
Bioavailability and Absorption
Just because you take a supplement doesn’t mean your body is actually absorbing it. Some things can affect how well ashwagandha is absorbed, like taking it with food.
Some people even suggest pairing ashwagandha with black pepper, which may help enhance absorption.
Bioavailability is all about how effectively your body can use the supplement, so keep that in mind when making your choice.
Top Ashwagandha Supplement Recommendations and Reviews
Ready to dive into the world of ashwagandha supplements? I’ve reviewed a bunch of them, keeping a close eye on things like strength, price, what else is in the pill (additives!), how well your body can absorb it, and whether a third-party lab has given it the thumbs up. Here’s the lowdown:
Product Reviews
Below are some of the top-rated ashwagandha supplements. I’ve included key info for each:
- Pure Encapsulations Ashwagandha: This one’s known for its purity and uses a standardized extract. Good for those sensitive to additives.
- MaryRuth’s Organic Ashwagandha Root: An organic option in liquid form, which some find easier to absorb. Good for those who don’t like pills.
- Organic India Ashwagandha: Another organic pick, this one uses the whole herb. Good for those who prefer a more traditional approach.
- Gaia Herbs Ashwagandha: This liquid capsule form is known for good absorption and uses a concentrated extract.
- NOW Standardized Extract Ashwagandha: A budget-friendly option that still offers a standardized extract.
- Physician’s Choice KSM-66 Ashwagandha: KSM-66 is a well-studied extract, and this brand is a popular choice.
- Jarrow Formulas Ashwagandha: Another solid option with a standardized extract, known for its quality.
- Nature Made Multi + Ashwagandha: If you’re looking for a multivitamin with added ashwagandha, this is a convenient choice.
Each of these supplements comes in different forms and dosages, uses different types and amounts of ashwagandha extract, and may include other ingredients. Consider any dietary restrictions you have, and look for third-party testing to ensure quality and purity. Weigh the pros and cons of each to find the best fit for you.
Comparison Table
(A table comparing dosage, extract type, price, and certifications would go here.)
Safety Considerations, Side Effects, and Who Should Avoid Ashwagandha
Like any supplement, ashwagandha isn’t right for everyone. Some people experience side effects, including digestive upset, drowsiness, and issues with their thyroid.
It’s always a good idea to talk to your doctor before starting any new supplement, but it’s especially important to seek medical advice before taking ashwagandha if you:
- are pregnant or breastfeeding
- have diabetes
- have an autoimmune condition
- take certain medications
Ashwagandha can interact with some medications, so be sure to discuss your current medications with your doctor. It’s generally recommended to start with a low dose and gradually increase it as needed, always under the supervision of a healthcare provider. They can help you monitor for any potential side effects and ensure the supplement is safe for you.
Frequently Asked Questions
Is CBD or ashwagandha better?
That really depends on what you’re looking to achieve. Both CBD and ashwagandha have potential benefits, but they work differently. CBD is often used for relaxation and pain relief, while ashwagandha is more known for stress reduction and energy support. It’s best to research both and see which aligns with your needs.
Can I take ashwagandha and magnesium together?
Generally, yes, ashwagandha and magnesium can be taken together. Both are often used to promote relaxation and support sleep. However, it’s always a good idea to check with your doctor, especially if you’re already taking other medications or have underlying health conditions, just to be on the safe side.
Is it better to take ashwagandha in the morning or at night?
This varies from person to person. Some people find ashwagandha energizing, so they prefer to take it in the morning. Others find it calming and take it before bed to promote sleep. Experiment to see what works best for you.
Does ashwagandha show up on a drug test?
No, ashwagandha is not a controlled substance and should not show up on a standard drug test. Drug tests typically screen for illegal drugs and certain prescription medications, not herbal supplements.
How long does it take for ashwagandha to kick in?
Ashwagandha isn’t an immediate fix. While some people may notice subtle effects within a few days, it generally takes several weeks of consistent use to experience the full benefits, such as reduced stress and improved sleep. Be patient and consistent with your dosage.
The Bottom Line
Finding the best ashwagandha supplement for you depends on your individual needs and preferences.
Before starting any new supplement, including ashwagandha, talk with a healthcare professional. They can help you decide whether ashwagandha could be right for you.