For over three millennia, Ayurvedic practitioners have used food and herbs to balance the body and increase overall health and wellness. Modern researchers have been looking into health claims on some of these practices to see if they actually work. One specific herb of interest is ashwagandha. Ashwagandha root has been touted for its stress-relieving effects, but it’s also showing promise for other specific health conditions.
If you are considering trying this powerful ancient herbal remedy, it’s important to start with a quality supplement. The best ashwagandha supplements are potent, thoughtfully extracted and available in a form that is easy to take. In capsule form, the Nutricost KSM-66 Ashwagandha Root Extract is a good choice.
Ashwagandha is an adaptogenic herb that follows Ayurvedic herbal tradition. Adaptogens help people to naturally manage stress levels in the body. You might be more familiar with golden milk, another therapeutic treatment influenced by eastern medical practices. When learning more about ashwagandha supplements and how they might work for you, there are a few things to consider.
Ashwaghanda’s potency is measured by looking at the amount of withanolides present. These are key compounds that affect how well the herb works. Look for at least 0.3% and 1.5% of withanolides in root powder or a root extract, respectively.
Ashwagandha supplements come in a variety of forms, including powder, capsule, extract and gummies. The best form is the one that you will take regularly.
Do note that ashwagandha is incredibly bitter. If you choose the powder or extract form, you’ll need to mix it into a smoothie or other sweetened beverage to balance out the bitterness. Don’t add the powder to hot tea, though. High heat will cancel out ashwagandha’s benefits.
The best ashwagandha supplements will include a lab analysis of the contents of the supplement. This lab analysis will also certify that there are no harmful heavy metals (arsenic, cadmium, lead and mercury) that can lead to damage in the liver, kidneys, central nervous system, immune system and reproductive organs.
The best ashwagandha supplements are allergen-free. This means that they are vegan, gluten-free, soy-free and nut-free.
Your ashwagandha supplement should contain all the beneficial compounds that are present in the roots of the plant. These include not only withanolides but also flavonoids, vitamin A, saponins, amino acids and choline. Each of these compounds enhance the effects of the others to provide a more well-rounded supplement.
Stay away from supplements extracted from leaves. The end result will not be as potent and is missing some key components. Leaves also contain high amounts of withaferin A, a cytotoxic compound.
Some ashwagandha supplements use alcohol or other solvents for extraction. This process can leave harmful chemical residue behind. Look for water extraction for the safest extract available.
The price of ashwagandha supplements varies depending on the form and quantity. Expect to pay between $14-$25 for a high-quality supplement.
A. As always, before taking any supplements, talk to your doctor. In general, ashwagandha root powder’s daily dose is between 1 and 6 grams.(1,000 mg to 6,000 mg). Because of their concentrations, extract dosage is a bit lower at 500 mg to 1,500 mg. Look for a daily dose that provides at least 6 mg of withanolides (and no more than 30 mg).
It’s important to note that it can take one or 2 weeks before you begin to feel the effects of ashwagandha. And it may not be necessary to take ashwagandha long-term. Noting the bitter taste, ancient Ayurvedic practitioners recommended not taking the herb when the taste became pleasant. This indicated that balance had been achieved.
A. Ashwagandha has great potential for improving overall health and reducing stress. Recent studies have found some potential health benefits, including:
A. In general, ashwagandha is considered safe. However, talk to your doctor if you are pregnant or nursing, immunocompromised, scheduled for surgery of any kind or have allergies to nightshades or grasses. Start with a lower dose, as too much too soon can cause side effects like vomiting or diarrhea. Several small doses over the day are more effective than one large dose.
Nutricost KSM-66 Ashwagandha Root Extract
What you need to know: A safe, full-spectrum capsule that’s a great way to get your daily dose of ashwagandha.
What you’ll love: Each capsule has 30 mg of withanolides. They are GMO-free and extracted from the organic root only using water extraction. Added BioPerine helps the body to better absorb it.
What you should consider: Some users found this was a little too effective at stress relief and made them drowsy.
Where to buy: Sold by Amazon
Starwest Botanicals Ashwagandha Root Powder
What you need to know: An economical and versatile way to explore the benefits of ashwagandha.
What you’ll love: This organic root powder is non-GMO and certified kosher. There is no filler or additives — just pure ashwagandha powder.
What you should consider: It can be hard to get a consistent dose, and some users struggled with the taste.
Where to buy: Sold by Amazon and iHerb
Goli Nutrition Ashwagandha Gummies
What you need to know: A great choice for ashwagandha on the go.
What you’ll love: These gummies use the same KSM-66 organic ashwagandha root extract, one of the most potent full-spectrum extracts on the market. They are vegan and gluten-free. They also include vitamin D for a mood boost.
What you should consider: Some users report that packages arrived with the seal broken or the gummies melted.
Where to buy: Sold by Amazon
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Suzannah Kolbeck writes for BestReviews. BestReviews has helped millions of consumers simplify their purchasing decisions, saving them time and money.
