Quick Summary
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Does ashwagandha work?
Preliminary studies suggest that ashwagandha may help reduce anxiety, improve physical and cognitive performance, and have other benefits. However, larger studies are needed for confirmation.
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How to choose an ashwagandha supplement?
When choosing an ashwagandha product, look for a root powder or a root extract containing, respectively, at least 0.3% and 1.5% of withanolides — key marker compounds which may also play a role in the herb's activity.
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How much ashwagandha to take:
Daily dosage for a root powder is typically 1 to 6 grams (1,000 mg to 6,000 mg). For extracts it is 500 mg to 1,500 mg. A daily dose should provide at least 6 mg of withanolides — typically between 10 mg and 30 mg has been used in most studies.
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What did CL's tests of ashwagandha supplements find?
Many products contained much lower amounts of withanolides than expected and only 5 out of 13 products selected for testing were Approved. The amount of withanolides in a suggested daily serving ranged from only 1.3 mg to 72 mg. The cost to obtain 6 mg of withanolides ranged from just 6 cents to $1.77. Price was not an indicator of quality. (See What CL Found and How Products Were Evaluated).
Best ashwagandha products?
Several products were Approved for Quality and provide doses of withanolides consistent with efficacy in clinical studies. Among these, two products were selected as Top Picks, offering superior strength and at low cost for withanolides.-
Ashwagandha safety and side effects:
Ashwagandha is generally well tolerated but headache and gastrointestinal or allergic reactions can occur. Although rare, liver injury can occur. Ashwagandha may potentially lower blood pressure and blood sugar levels, as well as affect thyroid hormone levels. It should not be used by women or who are pregnant or nursing. For more details, see Concerns and Cautions.
Products tested in 2024
+— 66 sources
In addition the results of its expert testing, ConsumerLab uses only high-quality, evidence based, information sources. These sources include peer-reviewed studies and information from agencies such as the FDA and USDA, and the National Academy of Medicine. On evolving topics, studies from pre-print journals may be sourced. All of our content is reviewed by medical doctors and doctoral-level experts in pharmacology, toxicology, and chemistry. We continually update and medically review our information to keep our content trustworthy, accurate, and reliable. The following sources are referenced in this article:
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You must be a ConsumerLab.com member to get the full ashwagandha test results and reviews for 13 supplements including extracts, root powders, and combination products.
In the review, you'll learn:
 ConsumerLab's Top Picks for ashwagandha based on quality, purity, dose, and value- Which products passed or failed our tests and why
- How ashwagandha supplements compare on ingredients, dosage, amounts of withanolides, and cost
- Ashwagandha dosage for specific uses, such as reducing anxiety and improving memory
- The amount of withanolides in each ashwagandha supplement and dosage to look for
- How ashwagandha root powders and root extracts differ, and what they have been shown to do
- Clinical information about whether ashwagandha works for anxiety and improving memory
- Price comparisons showing how to get the best ashwagandha at lowest cost
- Safety, side effects, and potential drug interactions with ashwagandha
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The "Latest Update" date indicates when new clinical or product information was most recently added. In the full review (available to CL members), the newest information is highlighted in yellow and, if a new product is added, it is footnoted in the results table, showing the date added to the review. The year(s) when testing was completed for the products in the review appears at the end of the Summary section.
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