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Top 5 Ashwagandha Supplements To Help Manage Stress And Improve Focus
Learn how Ashwagandha can help keep your stress levels in check, restore calm & focus, promote mental clarity, and more.
Advertiser Disclosure
According to the latest Stress in America™ survery from the American Psychological Association (APA), roughly 84% of US adults experience emotions related to prolonged stress.1 That number is up from recent years, thanks in large part to the pandemic.
And while some stress is normal, persistent and high levels of stress can lead to weight fluctuations, hypertension, and reduced cognition.2 As Americans become increasingly aware of the hazards of stress, many have also begun to take a more holistic approach to their physical and mental well-being, including the use of herbal supplements and adaptogens like ashwagandha.
A staple of Indian ayurvedic medicine, ashwagandha has been used for centuries to help relieve stress, restore calm and focus, and promote better sleep. Its growing popularity in the West has lead to an influx of ashwagandha supplements. While that's good news for consumers eager for the ancient root, it also opens the door for shady companies to throw their low-grade products into the mix.
Needless to say, sussing out the good products from the bad can be... stressful. That's why we put together a quick and easy guide to show you what to look for in a high-quality ashwagandha supplement, what to avoid, and our Top 5 favorite picks. So fire up the kettle, breath deeply, and check out our Smarter Reviews stress-free buying guide below.
Ashwagandha FAQ
How does Ashwagandha work?
Ashwagandha is an adaptogen, a class of plant-based remedies that help our bodies resist—or 'adapt'—to physical and chemical stressors in our environment.
Research suggests the secret to their power lies in their ability to 'hack' the body's stress-protection response, allowing us to maintain resilience during stressful situations.
Why take Ashwagandha?
Used for centuries to promote positive mood, relieve stress, support relaxation, and mental clarity, ashwagandha sales have skyrocketed lately for general mood support and focus.
In a double-blind, randomized study on ashwagandha from Sleep Medicine, 72% of participants noticed a difference in sleep quality, and a significant increase in quality of life.3
Another study from the Journal of the International Society of Sports Medicine showed that ashwagandha helped support muscle strength as well as reduce strain on muscles.4
Benefits for Women
PMS & Menopausal Symptoms
Ashwagandha can alleviate common menstrual cramps and supports sleep quality by promoting melatonin production, countering PMS-induced sleep disruptions. Additionally, ashwagandha can mitigate normal menopausal symptoms like hot flashes, chills, and mood changes, while also maintaining estrogen levels – crucial during menopause.
Promotes Healthy Libido
One pilot clinical study showed that women who took ashwagandha for 8 weeks self-reported improvements in sexual arousal and satisfaction.
Mood Levels
By maintaining normal cortisol levels, ashwagandha promotes manageable stress levels, reduces common irritability, and fosters a sense of calm.
Benefits for Men
Testosterone Levels
Ashwagandha's role in regulating stress levels has benefits not only for women, but for men as well. By maintaining healthy cortisol and DHEA-S levels, it supports testosterone production, promoting overall wellbeing.
Muscle Mass & Strength
With supported testosterone production, ashwagandha can in turn promote muscle mass and strength. Additionally, its aid in recovery and energy can allow for more powerful workout sessions and impactful results.
Hair Quality
Supplementing with ashwagandha can support the promotion of fuller-looking hair, scalp health, and increased follicle strength.
The Focus-Promoting Dream Team
Ashwagandha is certainly unique in its ability to manage stress—but it's not alone. Over the years, several so-called 'nutraceuticals' have emerged claiming to reduce stress. The truth is, some are effective, while others are complete duds.
However, there is one standout ingredient with a proven track record: L-theanine. This potent amino acid is derived from green tea and has been shown to help reduce subjective stress levels. People who take L-theanine also claim that it gives them a sense of calm, and clear focus.
For these reasons, and because it works synergistically with ashwagandha, we recommend finding a supplement that includes both. But before you pony up to any old product, it's important to know which types and how much of each to look for in an effective supplement.
Look For The Following Quality Ingredients:
Clinically Studied Ashwagandha
Manufacturing ashwagandha is a challenging process. Common extraction methods often result in diluted, and even ineffective, end products. For best results, we recommend opting for clinically studied ashwagandha like KSM-66®.
KSM-66® ashwagandha uses cutting-edge extraction methods to maintain potency and a natural proportion of active constituents. They're also backed by numerous blind studies and their findings suggest clinically effective doses start at 600 mg.
L-theanine
L-theanine is a powerful amino acid that helps promote both focus and relaxation. It's commonly used as a coffee additive to prevent 'caffeine jitters' and overstimulation, and works hand-in-hand with ashwagandha to promote a calm, clear mind. For best results, look for a supplement with at least 100 mg of L-theanine.
What To Avoid:
Hydrogenated Oils
Hydrogenated oils are used to preserve foodstuffs and are often found in low-grade supplements. They are high in trans fats, which can adversely affect cholesterol levels and lead to increased risk of heart disease.
Relying on Amazon reviews
60% of reviews are written by folks paid to leave positive feedback. Risking your health with reviews that are false is too dangerous a game to play when choosing a supplement.
With these guidelines in mind, we scoured the market for the best of the best ashwagandha supplements.
Top 5 Ashwagandha Supplements
We tested 42 different supplements, and based on our 5 Pillars of Excellence: ingredient safety, projective effectiveness, value, return policy, and customer satisfaction, we narrowed them down to the top 5. Let's do this...
1. ZenWell®
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Total Ranking
9.7/10
A+
Overall Grade
PROS
- Clinically studied ashwagandha
- L-theanine
- Non-GMO
- Vegetarian
- GMP compliant
- 365-day return policy
CONS
- Sold exclusively online
The Bottom Line
We chose ZenWell from Live Conscious because it's the only ashwagandha supplement that checks all the boxes in our list of criteria.
ZenWell uses KSM-66® ashwagandha, the gold standard in high-quality, high-potency ashwagandha, at a clinically studied, 600 mg dose.
Each serving also contains 200 mg of clinically studied AlphaWave® L-theanine and 20 mg of black pepper extract to aid in absorption.
To top things off, Live Conscious offers a generous, 365-day money-back guarantee, no questions asked.
*Results are based on users' personal experiences collected on this page and do not necessarily reflect typical results of using these products. Please see product website for more information.
Learn More2. Organic Ashwagandha
Total Ranking
9.2/10
A-
Overall Grade
PROS
- Triple-strength formula
- Organic, non-GMO
- Black pepper extract
- GMP compliant
- 365-day return policy
CONS
- Not clinically studied
- Lacks L-theanine
The Bottom Line
Coming in at a close second is Organic Ashwagandha by Essential Elements. There is a lot to like about this product, including its potent, 1950 mg dose of organic ashwagandha; organic, non-GMO formula; and the inclusion of black pepper extract to aid absorption.
Unfortunately, Essential Elements does not use clinically studied ashwagandha, which makes it difficult to gauge its potency (It's possible that its high dose helps compensate for any dilution that occurs during extraction). It's also worth noting that this product does not contain L-theanine.
If you're looking for a quality entry-level ashwagandha supplement, or simply prefer it without L-theanine, Organic Ashwagandha is still a solid choice. Plus, Essential Elements backs all of their products with a strong, 365-day money-back guarantee.
*Results are based on users' personal experiences collected on this page and do not necessarily reflect typical results of using these products. Please see product website for more information.
Learn More3. Ashwagandha Gummies
Total Ranking
8.8/10
B+
Overall Grade
PROS
- Clinically studied ashwagandha
- Non-GMO
- Gluten & gelatin free
- Vegan
- Vitamin D
CONS
- Low dose
- Lacks L-theanine
- 30-day return policy
The Bottom Line
Thanks to the popularity of their ACV gummies, Goli seems poised to parlay their success into a wider selection of gummy offerings, starting with ashwagandha.
Like our top pick, Goli's Ashwagandha Gummies are made with clinically studied KSM-66® ashwagandha. However, each serving contains just 300 mg—half the clinically studied dose. To get an effective dose of ashwagandha, you'd have to consume twice the serving size, or 4 gummies/day.
Each serving also contains 7 g of carbs and 4 g of sugar, which are not staggering amounts, but something to consider if you're on a low-sugar or keto diet.
Finally, each serving also contains 25 mcg of vitamin D, which seems like it was added to make the formula unique (but no harm no foul?). If you're not satisfied with this product, you should act quickly, as Goli offers a brief, 30-day return policy.
*Results are based on users' personal experiences collected on this page and do not necessarily reflect typical results of using these products. Please see product website for more information.
Learn More4. Organic Ashwagandha Root Powder
Total Ranking
8.4/10
B
Overall Grade
PROS
- Certified organic
- Potent 1200 mg of ashwagandha per serving
CONS
- Does not use clinically studied ashwagandha
- Lacks L-theanine
- Unspecified return policy
The Bottom Line
Nutraherbal's ashwagandha is both organically grown and free of gluten, soy, and GMOs. While it contains a potent dose of ashwagandha, unfortunately, it does not use a clinically studied version. Additionally, it lacks L-theanine.
On the plus side, it contains black pepper extract to better help with absorption. They don't use any binders and reviewers reported positive benefits after use, however their return policy is unspecified.
*Results are based on users' personal experiences collected on this page and do not necessarily reflect typical results of using these products. Please see product website for more information.
Learn More5. Ashwagandha
Total Ranking
8.0/10
B-
Overall Grade
PROS
- Low price
- Positive customer reviews
- Non-GMO
- Third-party tested
CONS
- Does not use clinically studied ashwagandha
- Lacks L-theanine
- Only 60-day return policy
The Bottom Line
Havasu Nutrition's rounds out our list with their ashwagandha supplement. Reviewers raved about the low price and that it contains no preservatives, chemicals, or sugars.
However, this product does not use a clinically studied form of ashwagandha and it also lacks L-theanine. They also boast a unique artichoke extract to help with both absorption and digestion.
*Results are based on users' personal experiences collected on this page and do not necessarily reflect typical results of using these products. Please see product website for more information.
Learn MoreDisclaimer:
Smarter Reviews is owned and operated by the same company that owns certain products featured on this website, including the products ranked number one.
In addition, we receive compensation from certain companies whose products are featured on this website when you purchase a product using the links on this website.
Go back to pageOur Main Sources
Sources used for research purposes. Smarter-Reviews.com are not officially affiliated with these sites.
What You Will Learn:
Estimated Read Time 5 Minutes
CITATIONS
- https://www.apa.org/news/press/releases/stress?tab=1
- https://www.apa.org/news/press/releases/stress/2021/sia-pandemic-report.pdf
- https://www.sciencedirect.com/science/article/abs/pii/S1389945720301246
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4658772/
- https://www.ajol.info/index.php/ajtcam/article/view/67963
- http://anaturalhealingcenter.com/documents/Thorne/articles/Ashwagandha.pdf
- https://medlineplus.gov/druginfo/natural/953.html
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1560227/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836118/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4658772/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8903234/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4609357/