The Best Ashwagandha Supplements for Sleep, Testosterone, and More

Ashwagandha (Withania somnifera) is a plant with a long history of use in Ayurvedic medicine. It’s considered an adaptogen: A product that might help the body to manage stress, whether that be stress from exercise, or stress from a tough day at the office (1). While it’s currently difficult to work out the ideal dosage, studies have seen positive effects from dosages anywhere between 250 to 600 milligrams (2). A good amount of research suggests that ashwagandha may have anti-anxiety effects, help to manage fatigue, reduce levels of cortisol, and improve athletic performance (3).

So which brands have the best pre-workout supplements with ashwagandha or the best supplement for sleep? Our team of BarBend experts, including personal trainers and athletes, sifted through the market, testing numerous products to find the absolute best options. Here are the best ashwagandha supplements we’ve found:

Best Ashwagandha Supplements of 2024

• Best Ashwagandha Supplement Overall: Transparent Labs Raw Series Ashwagandha
• Best Ashwagandha Gummy: Xwerks Ashwa
• Best Ashwagandha Powder: KOS Organic Ashwagandha Powder
• Best Ashwagandha for Stress Relief: Ritual Stress Relief
• Best Pre-Workout With Ashwagandha: Onnit Alpha-BRAIN
• Best Greens Supplement with Ashwagandha: AG1
• Best Budget Ashwagandha: Nutricost Ashwagandha
• Best Ashwagandha Powder: BulkSupplements Ashwagandha
• Best Ashwagandha Supplement For Sleep: FOCL Night Sleep Supplement

Editor’s note: The content on BarBend is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended to diagnose, prevent, and/or treat health problems. Speak with your physician if you have any concerns or before beginning any new workout regime.

How We Tested and Chose the Best Ashwagandha

A good amount of evidence suggests that ashwagandha can be useful for helping to manage fatigue, improve focus and mindset, reduce anxiety, and maybe even help with sports performance. (7)(8)(9)(10)(11)(12)(13) After reading the studies and following the science, how does one land on the best ashwagandha supplement? Here is what we focused on.

Ashwagandha Content

How much ashwagandha should you demand from your supplements? The truth is that there’s currently no real consensus on the ideal dosage. Some studies have seen benefits with lower doses. The most potent product we found delivered 2,100 milligrams per serving. Many reasonable competitors’ supplements contain well under 1,000 milligrams. It seems, though, that around 600 milligrams (or more) is the ideal.

Dosage Convenience

No one wants to add four or five capsules of ashwagandha to their daily supplement routine — after all, that’s a lot of pills to swallow. So, we prioritized products that involve as few capsules per serving as possible.

Third-Party Testing

The FDA doesn’t really monitor nutritional supplements, so consumers have taken it in faith that the label is accurate. Not everyone is happy with the system, so many top-tier products have an external company test the product to ensure accuracy of the label and make sure there are no heavy metals or other contaminants present.

Organic Certification

It’s unlikely that this affects the product’s potency, but it’s clear that a large portion of customers prefer their ashwagandha to be certified organic, so we made sure to include it as a feature. There are a variety of different certifications, though — many feel the USDA is the gold standard. Still, there are also Organic Certifiers, and there’s the “made with organic ingredients” label, which means at least 70 percent of the ingredients need to be produced per organic standards.

Best Ashwagandha Supplement Overall: Transparent Labs Raw Series Ashwagandha

We love Transparent Labs’ ashwagandha for its clinically-effective dose and zero fillers or added ingredients. Transparent Labs packs 600 milligrams of ashwagandha per serving, which has been associated with reduced stress and anxiety levels, according to the National Institutes of Health (NIH). 

These capsules are vegan and free of artificial colors, sweeteners, and preservatives, which we love, earning TL a 4.5 out of 5 for the formula. While some other products do provide thousands of milligrams of ashwagandha per serving, you may not actually need that much, according to research. We also love that this product is third-party tested. 

We also like that you only have to take one capsule per serving, so our team gave the dose convenience a 5 out of 5. Some other ashwagandha pills entail three or four pills per serving, which may not be convenient for those who are already taking other supplements.

As expected, our testers noticed zero taste at all with these, giving the flavor a 5 out of 5, as it was easy to mix with other supplements. “The capsules are also pretty small, making them easy to take without much water needed,” our tester said, giving the swallowability a 5 out of 5.

Unfortunately, our testers didn’t notice any immediate effects with this supplement. “I took this supplement every day for a week but unfortunately, I was pretty sick at the time, so it was hard to notice any effects,” our tester said. 

Our team also gave the cost a 5 out of 5, as this product is incredibly budget-friendly. One 60-serving container only costs $19.99, which is about $0.33 per serving. 

Best Ashwagandha Gummy: Xwerks Asha

Some athletes may not love adding even more pills to their usual routine — that’s where gummy supplements come in. Instead of capsules, Xwerks makes strawberry ashwagandha gummies, which are perfect for those who are pill-averse or just want some more variety.

When it comes to swallowability, our tester gave these a 5 out of 5. You only have to take two gummies per serving, making these easy to take on-the-go, too. For dosage convenience, these earned a 5 out of 5 as well.

The serving size also packs quite a large dose of 1,500 milligrams of ashwagandha. However, these do have about six grams of sugar per serving. That’s not very much at all but it may not be ideal for all athletes, so we had to give the formula a 4 out of 5.

“These have a light strawberry taste that’s not too strong,” our tester said, giving the flavor a 3.5 out of 5. “The gummies taste more like sugar than actual strawberries. It’s not a bad flavor but nothing to write home about.”

For the effects, our tester didn’t notice anything immediately but has felt more mental clarity with regular ashwagandha use. And given the amount Xwerks packs into one serving, regular use is likely to yield the same results.

This product is a little pricier than some of the other supplements on this list but nevertheless, still approachable for most. One 30-serving bottle costs $19.99, which is only about $0.66 per serving, so our team gave the cost a 5 out of 5.

Best Ashwagandha Powder: KOS Organic Ashwagandha Powder

KOS Organic Ashwagandha Powder is made up of pure organic ashwagandha powder that can provide an effective supplement to potentially aid your recovery (physically and mentally) from your tough workouts. For those who don’t love pills and prefer a powder, we recommend this product.

What makes this a favorite for us is the whopping 3,500 milligrams of ashwagandha per scoop, one of the higher doses you’ll find. KOS also adds zero artificial sugars or ingredients, earning the formula a 5 out of 5. 

The powder is flavorless and blended fine enough to dissolve into coffee, blend into smoothies, or add to baked goods. Given the versatility of this product, we gave the flavor an overall 5 out of 5. It also dissolves easily with an electric whisk or blended with your favorite protein.

Our team also loves the price point with this product. Many powdered products tend to be a little more pricey but that’s not the case here. One 50-serving bag costs $22.99, which is only about $0.45 per serving. Or, you can even subscribe to monthly deliveries and only pay $18.39 per serving.

[Related: Could Baking Soda Be The Best Workout Supplement You’ve Never Tried?]

Best Ashwagandha for Stress Relief: Ritual Stress Relief

Ashwagandha has been shown to reduce cortisol levels, potentially helping lower stress, anxiety, and sleeplessness, according to the NIH. Ritual’s stress relief supplement also includes ingredients like l-theanine to help further stress relief. This ingredient can also help reduce stress and promote better rest, according to the Cleveland Clinic.

Our team gave Ritual’s formula a 3.5 out of 5, though, as we do wish there were a little more ashwagandha. One serving only provides 80 milligrams, which is considerably less than some of the other products on this list. However, we do like that this product is third-party tested and completely vegan-friendly.

We also gave the dosage convenience a 5 out of 5. You only need to take one capsule per serving, which is less than some other ashwagandha supplements, which require three or four pills. 

This product is a bit pricier than some of the others on this list, though, so we had to give Ritual a 3 out of 5 in the cost category. One 30-serving bottle costs $43.20, which is about $1.44 per serving. This one does have added ingredients, which explains the higher price point. That being said, this one is still quite a bit more expensive than most others on this list, which are less than a dollar per serving.

Best Pre-Workout With Ashwagandha: Onnit Alpha-BRAIN Pre-Workout

Like taking a pre-workout supplement before you train? Instead of taking a separate pre-workout and ashwagandha supplement, Onnit combines the two, minimizing the amount of products you need to purchase separately. One scoop of this product packs 225 milligrams of ashwagandha, alongside all the best pre-workout ingredients, like beta alanine, l-citrulline, and caffeine. 

“I’d give Alpha Brain a 3.25 out of 5 for its formulation,” according to Chelsea Rae Bourgeois, RDN. “It contains proprietary blends and very little l-citrulline compared to other pre-workouts.” Bourgeois did like the addition of ashwagandha in this supplement, though, to promote mental agility during challenging workouts.

Our testers tried the Tiger’s Blood flavor and said it was kind of like strawberry kiwi. “I liked this one much more than the Yuzu Peach,” they said, giving the taste a 4 out of 5. “We weren’t blown away by the flavor but it wasn’t too sweet or tart, which we liked.”

When it comes to solubility, this product earned a perfect 5 out of 5. Our testers mixed this supplement with a blender bottle. All it took was three to four shakes and the powder dissolved completely without any sediment on the bottom.

“This pre-workout definitely helped me feel more focused and mentally clear while I worked out,” our testers said. “I didn’t get any tingling feeling and felt very present, which I enjoyed. I also noticed a good pump, too.”

Unfortunately, though, Alpha-BRAIN is pretty pricey. One 20-serving container costs $59.99, which is about $2.99 per serving, earning a 1 out of 5 for cost per serving. Chances are, buying a cheaper pre-workout and separate ashwagandha supplement is probably more budget-friendly. But if you want to simplify your supplement routine, the combination of the two is certainly convenient. 

Best Greens Supplement with Ashwagandha: AG1

If you’re looking for the best greens powder with ashwagandha included, look no further. We love AG1, as the formula includes ashwagandha alongside numerous other vitamins and minerals to help fill any gaps in your diet.

AG1 has every base covered when it comes to micronutrients. This formula is packed with vitamins and minerals from 75 different whole food sources. It also contains mushroom complexes, probiotics, enzymes, and of course — ashwagandha. This formula contains a 5:1 blend of ashwagandha meaning that the concentrate used here is five times more potent than the plant itself would be. However, it is in a blend with other ingredients.

“AG1 Athletic Greens gets a 3 out of 5 for its formulation, with major deductions for its proprietary blends and cost,” according to Chelsea Rae Bourgeois, RDN. “For many, the cost doesn’t match the purported benefits.” 

Personally, I do like the flavor of this product, though, and would give it a 4 out of 5. It still tastes a little earthy but the pineapple taste masks a lot of the green flavor. It’s light and I can sip it easily throughout my morning with some ice.

Unfortunately, I’m not thrilled with the product’s solubility. Even with an electric stirrer, this product settles a lot at the bottom of my glass. I have to give this category a 2 out of 5 but I recommend drinking AG1 with a straw. That allows you to stir as you sip.

For cost, our team gave this product a 1 out of 5, as it’s definitely one of the pricier products on this list and compared to other greens powders, too. One serving costs about $2.63, which may not fall within every athlete’s budget.

[Related: The Best Types Of Supplements For Performance, Weight Loss, And Health]

Best Budget Ashwagandha: Nutricost Ashwagandha

Ashwagandha is one supplement most folks can absolutely afford on a budget, especially this pick from Nutricost. Nutricost’s ashwagandha costs less than $0.12 per serving, making it among the most inexpensive options on the market. Naturally, our team gave this product a 5 out of 5 for cost.

Despite the inexpensive price, Nutricost still packs 600 milligrams of ashwagandha extract per serving, which is what you’ll find in costlier products on this list. Our team also likes that the formula here is incredibly simple with just ashwagandha on the label.This product is also third-party tested and manufactured in an NSF-certified GMP compliant facility, earning the formulation a 4.5 out of 5.

We do know that some athletes may want additional benefits with their ashwagandha supplements, though. Some products on this list include other ingredients, which some athletes may prefer.

You only need to take one capsule per serving for this supplement, so our team gave the dose convenience a 5 out of 5. Since there are 120 pills per package, one bottle should last quite a good amount of time, too.

Best Ashwagandha Powder: BulkSupplements Ashwagandha

This is a no-frills ashwagandha powder with one ingredient — 600 milligrams of ashwagandha. Some athletes may prefer a powder over a capsule, as it’s easier to mix into a smoothie or pre-workout supplement. And considering you only need one scoop per serving, we gave the dose convenience a 5 out of 5.

This powder provides 450 milligrams of ashwagandha extract in each of its 417 servings per container. This product comes in a plethora of buying options for the powder version including 100 grams, 250 grams, 500 grams, one kilogram, five kilograms, and 25 kilograms. Made without any additional ingredients, this supplement is free of soy, dairy, yeast, gluten, sugar, and additives. Each batch is third-party tested for purity and made in current GMP standards, earning the formulation a 5 out of 5. 

BulkSupplements offers a pretty approachable price point, starting at only a few cents per serving. Our team also liked that you have several size options, including 100-gram, 250-gram, 500-gram, one-kilogram, and five-kilogram package options. As this is among the most cost-friendly options on this list, we gave this pick a 5 out of 5 for cost.

[Related: Nutrition For Bulking: 10 Tips For Intelligent Muscle Gain]

Best Ashwagandha Supplement For Sleep: FOCL Night Sleep Supplement

Sleep is an extremely important part of recovery, and being able to make the most of each training session — this supplement is designed with magnesium (among other ingredients) to help promote more restful sleep. According to the Sleep Foundation, higher levels of magnesium are associated with better sleep, longer rest time, and less fatigue.

However, we did have to give the formula a 4 out of 5, as the amount of ashwagandha per serving is only 300 milligrams. Compared to other products on this list, this is pretty low and only about half as much as has shown clinical results. Though, we do like that these are third-party tested.

You only need to take two capsules 30 to 60 minutes before bed, which is pretty common/expected. So, we gave the dose convenience a 5 out of 5. Our team does recommend setting a reminder an hour before your bedtime, though, so you don’t forget to take these.

Unfortunately, this supplement is a bit pricier than some of the other picks on this list. One serving is $1.30, whereas most other ashwagandha supplements sit below $1 per serving. This product does have a bunch of additional ingredients, though, which is why the price is a bit higher. All that considered, we gave the cost a 4 out of 5.

What are the Benefits of Ashwagandha?

Ashwagandha offers many benefits to the user including the potential for better mental health, better sleep, anti-inflammatory, and has been shown to be useful to help those who suffer from neurodegenerative diseases such as Alzheimer’s (17). Read more about each individual benefit below.

Mental Health Benefits

Ashwagandha is what is known as an adaptogen which means it is an herb that is used to combat stress (1). It has been shown in various studies to be a potentially effective way to deal with stress and anxiety, as well as calming the nervous system. Because of these benefits, it is often used as a sleep aid. (18)

That being said, a supplement like ashwagandha shouldn’t replace any mental health medications you may already be taking. Before trying this supplement, it’s best to speak with your mental health care provider.

Performance Enhancement 

There have been many studies done on how ashwagandha can improve performance in athletes. One study found that there was a significant difference in physical performance for both healthy men and women compared to the results from the placebo group (19).

Another study found improvements in cardiorespiratory endurance in healthy adults and also found that it improved their quality of life with no adverse side effects (3). Again, although this isn’t regulated by the FDA, all the claims here about performance enhancement potential came from well-researched studies that found these results.

Note: It is important to remember that no supplement on its own will get you to your end goals and you should always pair supplementation with physical activity. 

[Related: IIFYM (If It Fits Your Macros): Your Ultimate Guide To This Diet]

How Much is Ashwagandha?

Ashwagandha varies in price depending on the supplement and the ingredient list. There are a lot of options on the market, and the least expensive supplement on our list is $0.36 cents per serving making it an extremely affordable option. If budget isn’t an issue for you and you’re willing to splurge a bit on your supplement, some of the options on our list boast huge benefits such as an extensive list of greens, whole foods, and micronutrients, and that will cost $3.30 cents on the lower end of purchasing options. 

There is an ashwagandha supplement for every person and every budget out there, it just depends on how much you’re willing to spend and what benefits you’d like to gain from your supplement. 

Best Ashwagandha Supplement Overall	Transparent Labs Raw Series Ashwagandha	$19.99
Best Ashwagandha Gummy	Xwerks Asha	$19
Best Ashwagandha Powder	KOS Organic Ashwagandha Powder	$22.99
Best Ashwagandha for Stress Relief	Ritual Stress Relief	$43.20
Best Pre-Workout with Ashwagandha	Onnit Alpha-BRAIN Pre-Workout	$59.99
Best Greens Supplement with Ashwagandha	AG1	$79
Best Budget Ashwagandha	Nutricost Ashwagandha	$14.97
Best Ashwagandha Powder	BulkSupplements Ashwagandha	Starting at $14.96
Best Ashwagandha for Sleep	FOCL Night Sleep Supplement	$39

What To Consider Before Buying Ashwagandha

Ashwagandha is not a necessary supplement for overall health, but that doesn’t mean it doesn’t have tons of potential benefits that could assist in your healthiest self. It is most well-known for its help to your nervous system —- anti-anxiety, anti-stress, and aid in curbing insomnia (1). There are several things to take into consideration before you add an ashwagandha supplement to your lineup. Read on for a few pro tips on this well-researched, yet sometimes misunderstood product. 

Extra Ingredients

Ashwagandha supplements are extremely diverse. They range from being 100 percent ashwagandha, to ashwagandha being a component of an extensive ingredient list. It’s important to determine why you’re choosing to add ashwagandha to your supplement stack, and to pick a formula that best suits your needs. 

For example, do you want an ashwagandha supplement that’s 100 percent ashwagandha to potentially help with sleep, or do you want your ashwagandha within a much larger greens supplement that’s packed with all sorts of vitamins and minerals? Make sure you take a look at the full ingredient list, and take into consideration what other factors you may want —- no artificial ingredients, any allergies, or a vegan or vegetarian ingredient list if that’s what you need.

Dosage

Ashwagandha studies have seen positive effects from dosages anywhere between 250 to 600 milligrams (2). Although the clinical dosage hasn’t been solidified, it’s good to keep in mind that dosages between 250 and 600 have been noted as significant for best results.

There are many dosage options available on the market including proprietary blends —- meaning that ashwagandha isn’t listed as a specific milligram, but as part of a blend of ingredients that have their total weight recorded. If your main goal is to get the most out of ashwagandha specifically, it’s best to choose a supplement that discloses the ashwagandha content in milligrams that are above 250. 

Goals

One of the biggest factors to consider is what you want to take ashwagandha for. It is especially helpful for those who suffer from chronic anxiety, stress, or inflammation. Most studies around ashwagandha have been done around its adaptogenic properties, and most results find that it has use for helping treat those mental and physical disruptions. It’s also used widely for insomnia and sleeping problems — if you are affected by trouble with sleeping, a dedicated ashwagandha may be helpful for you.

It also has been studied for its effectiveness in performance enhancement. It is safe for most people to use for potentially better cardiovascular endurance, as well as for athletes who need ample recovery. It was used in ayurvedic communities for its anti-inflammatory properties and therefore can be helpful for people whose bodies are under a lot of stress from intense workouts or sports. If you fall into this category, a greens supplement or pre-workout with ashwagandha could be the right fit. 

Final Word

Ashwagandha may be helpful for athletes, gymgoers, and even lay people for its potential ability to lessen anxiety and stress of the body and mind, improve endurance performance, and aid in recovering stressed and inflamed muscles. It can also be a helpful supplement for anyone looking for better sleep.

Ashwagandha is a fascinating supplement with a wealth of research supporting it as a means to help the body combat stress and fatigue. We should emphasize that the scientific community isn’t unanimous here — we need more research — but if you’re convinced that this Ayurvedic plant is worth experimenting with, we think we’ve landed on the best products for your needs.

FAQs

References

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