You’ll feel more energized during the day without the crash that keeps you wired at bedtime. Unlike caffeine, ashwagandha provides sustained energy by improving your body’s stress resilience. Ashwagandha gummies help normalize these levels, with research showing reductions of 23-32% in morning cortisol levels after regular use. Studies show improvements in reaction time, task performance, and attention span—benefits you’ll notice during those important morning meetings. The Benefits of Home Staging When Selling Your Home Higher cortisol levels can reduce the body’s ability to build muscle. It contains compounds known as adaptogens, which are natural substances that enhance the body’s adaptive response to stress. Ashwagandha has been used for centuries to treat pain, inflammation, insomnia, stress, and many other conditions. I typically have them in my pantry, and a bottle can last me a few months since I don’t take them every day. I’ve eaten them before bed and felt they help me unwind, relax, and fall asleep faster. It contains several bioactive compounds including withanolides which have anti-inflammatory and antioxidant effects. It is also a traditional Ayurvedic medicine in India and sometimes used as a tonic to treat various medical conditions. As a result, we receive payment when you purchase a product using the links on this website. If you have, expect to have, or suspect you may have any medical condition, you are urged to consult with a health care provider. In studies, dosing is typically about 500 milligrams taken once or twice a day. Generally, for adults, ashwagandha dosing ranges from about 300 milligrams to 1,000 milligrams per day, says Mulvihill. There are no specific dosage guidelines or recommended daily intakes for ashwagandha, and dosing varies based on the form and the intended use, the experts note. If you’re looking into ashwagandha for sleep or stress relief, then you’re likely better off with a supplement containing a higher withanolide content. Because of this, it’s up to supplement manufacturers to make sure that their products are safe and effective for consumers. When it comes to the safety of supplements like ashwagandha, it’s important to note that the FDA doesn’t approve or regulate supplements like they do prescription medications. We’ll monitor the latest science and shifting product options for ashwagandha supplements to ensure this guide stays up-to-date. We’ve also recently dedicated our resources to developing our own supplements — several of which contain ashwagandha and have a presence in this guide — using ingredients and doses based on this extensive research, giving us insight into how the supplement market works behind the scenes. For individuals considering ashwagandha gummies, the evidence supports their potential benefits for stress management, sleep quality, and overall wellness when used as part of a healthy lifestyle.We love Transparent Labs’ ashwagandha for its clinically-effective dose and zero fillers or added ingredients.I don’t know if this would work for my lifestyle per se, as I’m not great at eating three square meals daily but if it’s something you want to prioritize, I think the two capsules are doable per meal,” Kayla explained.In the general population, anxiety disorders are the most common psychiatric problems.Lemon balm extract can help reduce stress and anxiety, which can have a calming effect on the mind and body and potentially improve mood.It’s affordable, contains a high-quality form of ashwagandha, and is produced by a company with strict manufacturing standards, which we love to see.But don’t let that tidbit run you off, as consuming ashwagandha is said to give you the power of one! 1.1. Ashwagandha Use in Alzheimer’s Disease One such product is ED gummies, which are gaining popularity for their effectiveness and ease of use. Fortunately, there are many products available on the market that can help alleviate the symptoms of ED . By purchasing the products we rank, you’ll get the lowest price we found while we may receive a commission at no cost to you, which will help us continue to provide you with value. Did you know the benefits of a good night's sleep include improved mood, increased ... In silico studies have also confirmed withaferin A’s potential using molecular docking . The use of Ashwagandha is also considered in the context of anti-diabetic effects. Jawarneh et al. demonstrated that a combination of Ashwagandha extract and intermittent fasting has potential as an effective breast cancer treatment that may be used in conjunction with cisplatin. Research also suggests the potential of Ashwagandha in improving the quality of life of breast cancer patients . Studies have shown that various compounds isolated from parts of Ashwagandha, such as the root, stem, and leaves, exhibit anti-cancer properties. Beyond stress relief, ashwagandha may also benefit health by regulating blood sugar, supporting immune function and improving energy levels and stamina. While some people like to start their day with it, others take their daily dose at night before bed. Most people that take ashwagandha for sleep consume the herb before bed to help reduce their anxiety and promote relaxation. While more research is needed to back these claims, ancient practices credit the herb with helping ease stress and anxiety – two leading causes of sleep troubles in many people. Health insurance helps provide access to healthcare support and financial readiness, allowing individuals to focus on wellbeing with greater confidence and peace of mind. Many individuals explore wellness practices and healthy habits as part of their approach to staying well. To exchange an item quickly, return the original product and place a new order for the replacement. You will receive a tracking number via email once your order has been dispatched.Products may be shipped from different fulfillment centers depending on availability and inventory levels. Optimal Ashwagandha Gummies Dosage for Sleep and Stress Overall, it’s best to speak with your healthcare provider before adding ashwagandha to your routine. Before adding any supplement to your routine, especially if you have pre-existing health conditions or are taking other medications, it’s advisable to consult with a healthcare professional. Additionally, those who received ashwagandha had significantly improved sleep quality compared to the placebo group. Overall, there is some evidence that consistent but relatively short-term ashwagandha use can improve sleep quality, but data is still limited. Compared to the placebo group, those who took the ashwagandha reported an increased perceived well-being through having more energy, mental clarity, and enhanced sleep quality. Traditionally consumed in powder or capsule form, Ashwagandha is now available in a more convenient and palatable option—gummies. Find out how to cope with stress using expert advice about meditation, exercise, and more. Could a regular yoga routine curb your symptoms of anxiety and depression? Researchers believe that this could potentially be a treatment for people suffering from insomnia and anxiety. Many current sleep medications have side effects, so it is thought that herbal remedies may provide an alternative therapy for insomnia. Unfortunately, there has been a significant increase in the proportion of people taking sleep medication, which indicates the scale of the insomnia problem. In the case of clinical trials on diabetes, despite not showing an effect on blood sugar levels, interesting results were achieved in improving the lipidemic profile, body weight, and blood pressure in a study by Agnihotri et al. . No matter how you purchase it, all orders ship for free and are covered by a 30-day guarantee. If you fall into any of the above categories, check out the “Alternatives to ashwagandha” section later in this guide to find other options worth trying. Those under 18 shouldn’t take ashwagandha without express permission from a doctor. Ashwagandha may lower blood pressure, particularly when taken with milk.13 If you have hypotension or are on a medication that affects your blood pressure, like an antihypertensive, speak with your doctor before taking ashwagandha. You can take your entire daily dose at once, or you can spread it out over the course of a day. Often, supplement manufacturers recommend users start with the smallest possible dose and titrate up over time. The effective dose for ashwagandha will vary from person to person, depending on their health goals and their body. For anxiety and panic attacks, a family member of one of our testers found that it worked comparably to her anti-anxiety medication but without the “hangover” and sedation that can accompany many anxiolytic drugs. These outcomes could be due to ashwagandha’s potential impact on female hormones. We don’t recommend taking ashwagandha as your first line of defense, but there’s some potential for experts to explore here. You only need to take one capsule per serving for this supplement, so our team gave the dose convenience a 5 out of 5. Some products on this list include other ingredients, which some athletes may prefer. Chances are, buying a cheaper pre-workout and separate ashwagandha supplement is probably more budget-friendly. “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. And because the ashwagandha comes in a vegan gummy form (with a recognizable strawberry flavor), they’re easy for almost anyone to take. Like with Youtheory’s liquid ashwagandha, subscriptions have recently been added, which take off 15% and include free shipping. So, in total, this product has at least 30mg of withanolides (because of the KSM-66), but it may have up to 31mg (because of the powder) — not a huge difference. This means that 400mg of the root powder would, at most, be like adding an additional 33mg of KSM-66, or only 1.65mg of withanolides. Sometimes they may get sticky in the bottle, so I had to shake it really hard (or even sometimes use a long object) to grab the gummies stuck to the bottom as I neared the supply's end. These ashwagandha gummies are pretty sweet and higher in sugar content, so I viewed them almost as a treat. We tried this gummy and dove deep into the research behind ashwagandha to provide you with everything you’ll need to decide about this product. Consumers are generally pleased with Goli supplements and rave about their taste. It’s important to note that individual reactions to supplements can vary. Formulated with organic ingredients and without GMOs, Himalaya Ashwagandha is our top pick for the best organic ashwagandha supplement. They also contain verified “clean” ingredients and are free of the “Tricky 12”—a set of 12 ingredients HUM avoids in supplements—that includes artificial colors, sweeteners, flavors, and preservatives. “I didn’t notice a significant difference, but it did seem to help me stay calm on a particularly stressful day,” she says. Moon Juice Ashwagandha is our pick for the best powder form of ashwagandha because it offers a high-potency, full-spectrum root extract that allows you to dose and mix it to meet your preferences. In a 2020 clinical study, adults supplementing with KSM-66 experienced significant improvements in overall sleep quality and mental alertness upon waking compared to placebo. Overall, Kayla likes that Transparent Labs uses KSM-66 in their product, since it’s a well-studied, root-only extract with good clinical backing, which gives her confidence in the formulation. Transparent Labs KSM-66 is our pick for the best overall ashwagandha supplement because it combines a clinically validated dose of the most researched ashwagandha extract with third-party testing and transparent labeling. However, the efficacy and safety of long-term ashwagandha use over months or years for stress, anxiety, or sleep is not known. To reduce the likelihood of stomach upset, take ashwagandha gummies with food rather than on an empty stomach. First-time users should start with a low dose and gradually increase it if needed. Long-term effects are not well-documented, and ashwagandha may interact with medications or exacerbate conditions like thyroid disorders or autoimmune diseases. Learn more about ashwagandha benefits for females if you’re looking for gender-specific information. Taking 300mg daily for 8 weeks often produces better results than sporadic higher doses. For more strategies on managing stress and anxiety, explore our comprehensive guide to holistic stress relief. Ashwagandha also isn’t recommended for people with thyroid disorders, autoimmune disorders, or prostate cancer. People who are pregnant or breastfeeding should avoid ashwagandha. Ashwagandha appears to be safe for most people, but there are some who shouldn’t take it. There are no universal guidelines when it comes to ashwagandha dosing. It was noted that treatment with Withania somnifera once daily with one capsule significantly improved memory and attention, sleep quality, and overall psychological well-being. A study was conducted using a sustained-release capsule containing Ashwagandha root extract (300 mg, Prolanza™). O’Connor et al. conducted a double-blind randomized control trial that investigated the impact of Ashwagandha on stress, sleep quality, and food cravings in college students using quantitative analysis. Good results in the treatment of sleep disorders have also been obtained by combining Withania somnifera root extract use and diazepam . Product Details Their products are made in the USA from global and local ingredients, and are backed by a 60 day money back guarantee. This is also the clinically studied dose which has shown material health benefits. When it comes to stress, anxiety or sleep, Ashwagandha should be at the top of your list. Ashwagandha, as root extract, may be effective in enhancing both immediate and general memory in people with mild cognitive impairment as well as improving their attention and information processing skills. Get all the information you need about supplementation from our 2025 review of the best ashwagandha supplements. Ashwagandha is generally regarded as safe, so most people can try taking it to see if it helps them sleep better. Side effects are more likely to occur with large doses. While ashwagandha generally appears to be safe, some side effects have been reported. Follow the dosage instructions on the product you purchase or the advice of your healthcare provider. (7)(8)(9)(10)(11)(12)(13) After reading the studies and following the science, how does one land on the best ashwagandha supplement? (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. However, since there is already natural melatonin production in your body, you may feel more comfortable taking a melatonin supplement compared to consuming ashwagandha. 10 diet and lifestyle tips to help manage stressWhat are the symptoms of anxiety? This is because the many studies investigating its use have typically been small in size and used a variety of preparations and doses making it difficult to determine recommended amounts. A review of a small number of studies examining men with low sperm counts found that ashwagandha treatment increased sperm concentration, volume and motility. A study was conducted on rats that were orally administered vitanon—an ingredient isolated from the root of Whitania somnifera. In studies conducted on human nerve cells, Ashwagandha has been shown to neutralize the toxic effects of β-amyloid, an implication in neurocognitive impairment during HIV infection . In this context, this paper aims to review the current literature on the activity of Ashwagandha, with a focus on its potential benefits for stress management, cognitive function, and physical performance. While the potential health benefits of Ashwagandha are promising, further research is needed to fully understand its mechanisms of action and to determine its effectiveness in treating various health conditions. Several studies have suggested that Ashwagandha supplementation may exhibit neuroprotective activity, be helpful in obsessive-compulsive disorder, and exhibit anti-inflammatory, immunomodulatory and antibacterial properties. If you’re on a tight budget and don’t care as much about taking two slightly larger capsules, this may be a good alternative to Shoden products. When our testers tried Physician’s Choice’s ashwagandha, they found that it gave them roughly the same effects as Nootropics Depot’s Shoden ashwagandha. Black pepper extract is well-known to enhance bioavailability, making it easier for your body to use what’s in a supplement, so more of those withanolides may readily make their way into your system.30 Our team of BarBend experts, including personal trainers and athletes, sifted through the market, testing numerous products to find the absolute best options. Ashwagandha activates GABA receptors, which can boost GABA production in the brain and ultimately improve sleep.5, 6, 7 There’s a strong possibility that ashwagandha can help make you sleepy. However, some possible side effects from high doses of magnesium are diarrhea and stomach cramps21. You may also be familiar with another popular sleep supplement, magnesium, which is also a naturally occurring mineral19 that you can find in many different foods such as almonds, bananas, and salmon. ESN Ashwagandha Capsules Ashwa+ The vast majority of users who reported gastrointestinal symptoms claimed the effects were mild. Participants saw increased scores on their respective Female Sexual Function Index (FSFI) and Female Sexual Distress Scale (FSDS) assessments. Additionally, participants reported higher scores on the DISF-M, a comprehensive questionnaire that aims to gauge the overall health of an individual’s sex life. Unlike some sleep medications and supplements that take effect almost immediately, you won’t feel the effects or benefits of ashwagandha immediately.Another study concluded that ashwagandha may help with physical performance.For the effects, our tester didn’t notice anything immediately but has felt more mental clarity with regular ashwagandha use.(7)(8)(9)(10)(11)(12)(13) After reading the studies and following the science, how does one land on the best ashwagandha supplement?When it comes to solubility, this product earned a perfect 5 out of 5.Clinical research has validated numerous benefits of ashwagandha supplementation, with studies showing significant improvements in stress reduction, sleep quality, and overall well-being.We love AG1, as the formula includes ashwagandha alongside numerous other vitamins and minerals to help fill any gaps in your diet.The results of the study suggest that the extract has promising effects in the treatment of patients with depression, anxiety disorders, and schizophrenia. Ashwagandha supplementation has been shown to significantly increase muscle strength and to stimulate muscle renewal processes. Eight weeks of Ashwagandha treatment significantly improved serum TSH, T3, and T4 levels compared to placebo. The substance that mainly stimulates thyroid activity is withaferin A, which also has anticancer effects. The effect of an aqueous fraction devoid of witanolides, which was isolated from the root of Ashwagandha, was also studied. It helps the body manage periods of high stress by supporting a healthy immune system and reducing anxiety, and it acts as a powerful antioxidant. There are many forms of ashwagandha supplements, and KSM-66 is generally considered to be one of the best forms to use. As with all supplements, you should always consult with your doctor to discuss the safety of ashwagandha before ordering a bottle. We attempted to reduce publication bias by checking the reference lists of all related studies for further references and searching multiple databases without restriction on publication date. Hence, the findings may be an overestimation and thus required more study in the future. Still, it measures movement, which is then used to estimate sleep/wake cycles. Ashwagandha gummies are chewable supplements infused with Ashwagandha extract, often combined with other natural ingredients like vitamins, minerals, and adaptogens. In a study from 2023, participants who took 20mg of CBN isolate before bed reduced their nighttime wakefulness without increasing daytime sleepiness.93 The company’s ZenWell ashwagandha supplement may support relaxation and better sleep quality. However, while the KSM-66 ashwagandha dose is clinically relevant, each two-gummy serving of Goli only contains 15mg of withanolides.34 This is the lowest amount of the active compound from our top picks, and because gummies lose potency over time, you may also lose your investment if you aren’t taking these regularly.35 With anxiety-fighting ashwagandha and potentially mood-boosting vitamin D (if you have a deficiency), Goli’s gummies may offer people with depression and anxiety a bit of calming relief.33 While this high-potency formula uses high-quality ingredients, transparent labeling, and third-party testing, it’s more expensive than other formulas. You only have to take one to two pills, one to two times a day. When I was choosing the products to include on this list, I also considered the price per serving, customer service, average customer reviews and scores, and more. Matt was also a freelance health and fitness writer for 11 years, writing for dozens of fitness websites, influencers, and supplement brands. In Ayurvedic medicine, it’s been used for centuries to boost resilience, calm the mind, and support overall vitality. Ashwagandha (Withania somnifera) is an adaptogen, meaning it helps your body adapt to stress. Ashwagandha balances stress, while magnesium promotes cellular relaxation. Ashwagandha, an adaptogenic herb, and magnesium, a vital mineral, offer individual benefits. Many experience shallow, fragmented, or elusive sleep. However, you should avoid using this product if you are pregnant or breastfeeding, or have autoimmune diseases or thyroid issues. This could at least delay the course of the disease and improve the quality of life. And a better quality of life means a lower risk of long-term depression. This is why you feel calmer and can fall asleep more easily because you can reach particularly relaxing REM or deep sleep phases more easily. The natural components of Ashwagandha as an adaptogen could help reduce the level of cortisol, the “stress hormone”. Ashwagandha doesn’t react well with prescription anxiety or sedative medications, including benzodiazepines like Valium and Xanax and sleep medications like Ambien. As with any supplement, it’s best to talk to your doctor before incorporating it into your regimen. A small number of people who take ashwagandha develop a fever shortly after taking it, though medical experts aren’t sure why this happens.28 You shouldn’t take ashwagandha if you have a fever, and if you develop one, stop using ashwagandha immediately. On the topic of secondary metabolites, a different 2024 study investigated the phytochemical profile of ashwagandha, including the total phenolic and flavonoid content of various plant parts. Ashwagandha is a fascinating supplement with a wealth of research supporting it as a means to help the body combat stress and fatigue. It can also be a helpful supplement for anyone looking for better sleep. 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. 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. 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. The main objective of this review is to determine the effect of the Ashwagandha extract on sleep. Hence, evaluation of the effects and safety of Ashwagandha on sleep can provide a basis for use decisions. Although Ashwagandha extract has been reviewed extensively for its use in many medical purposes, its effect on sleep has not been reviewed. Compared to the placebo group, subjects who took oral zinc saw an increase in serum testosterone, among other effects.50 Also known as longjack or Malaysian ginseng, tongkat ali may be able to reduce anxiety and boost testosterone. Since a subscription order saves you 10% and gives you free shipping — and Transparent Labs won’t give you a hard time when you try to cancel your subscription — we recommend joining this program. We also assessed the quality of evidence for primary and secondary outcomes according to Grades of Recommendation, Assessment, Development and Evaluation (GRADE) methodology for risk of bias, inconsistency, indirectness, imprecision, and publication bias . Sensitivity analysis was performed to investigate the impact of risk of bias for sequence generation and allocation concealment of included studies. We contacted Deshpande et al to request missing information from their study . Wherever study reports allowed, we used the data from the intention-to-treat analysis. Review papers, abstracts in conferences, book chapters, and duplicate studies were also excluded. Another randomized clinical trial included 120 healthy men and women (mean age 54–55 years) who were overweight or mildly obese and experiencing low energy and fatigue . The investigators gathered qualitative, subjective information from participants during daily check-ins and focus groups. For example, one clinical trial conducted in Florida included 60 men and women (mean age 34 years) who reported experiencing stress. The species name somnifera comes from the Latin word for sleep-inducing, signifying another purported property of this botanical . Ashwagandha is also sometimes known as winter cherry or Indian ginseng, although it does not belong to the ginseng family. “That way you can ask questions about combining it with other medications, specific health concerns, and more,” says Esposito. What form of ashwagandha is most effective? “However, more large-scale and long-term research is still needed.” There’s also some emerging research that shows it could help with energy, focus, and immune support by working on the same stress pathways. Even though the plant has been used in Ayurvedic medicine for centuries, it’s becoming more and more mainstream. "Then when you go to higher doses, we often have people split them, so two capsules at night and two in the morning, for example," says Mulvihill. Those who use it for sleep may prefer to take it in the evening, whereas others may take ashwagandha in the morning when they take other medications. The best time to take ashwagandha will depend on a person's needs, schedule, and the intended use. People will take it for a few days and say it’s not doing anything,” says Mulvihill, cautioning against increasing the dosage too soon, before the herb takes effect. It depends, but it generally takes two to three weeks of taking ashwagandha for most people to notice anything significant, says Mulvihill. The collected data are then downloaded for analysis of activity/inactivity, and in turn, further generating sleep parameters such as sleep onset latency, total sleep time, wake time after sleep onset, total time in bed, and sleep efficiency. The summed up global score ranges from 0–21; the lower the score, the better the sleep quality. It ranges from 1–7; the lower the score, the better perceived the sleep quality. All trials instructed their participants to consume Ashwagandha extract capsule, either with milk or water, throughout their study duration. Often utilized in supplements or as a powder, ashwagandha has gained popularity for its potential to reduce stress and improve vitality. As with any change to our health routine, it’s always important to talk to your doctor first to determine the best way to tackle your sleep problems and which supplement might be right for you, if at all. But there’s little known about the effects of long-term melatonin use, so it’s best to run your specific sleeping problems by a specialist who can help you figure out a nighttime game plan. And a friend of mine swears by the anxiety and stress-relieving benefits of ashwagandha that help her fall into a quick slumber. Part of that market involves sleep supplements like melatonin, as well as the herbal based ashwagandha. Powdered ashwagandha root is the traditional form available in powder which can be mixed with water, smoothies or other beverages. KSM-66 is a popular form of root extract containing 5 per cent withanolides. The type of ashwagandha depends on your health goals, personal preference and how the body tolerates it. Each sachet contains 500mg of ashwagandha KSM-66 with liposomal encapsulation for four times higher absorption. g Melatonin Gummies 60pcs Ashwagandha GABA Magnesium & B6 for Soothing Sleep Support Sleep Gummies A 2021 meta-analysis20 suggests that ashwagandha extract can improve sleep (and mental alertness) in adults. We tried quite a few different ashwagandha supplements to bring you our list of the best ashwagandha supplements; here are a few honorable mentions. Luckily, you have nutrition professionals like us to show you how to find the best ashwagandha supplements. Ashwagandha, a revered herb in Ayurvedic medicine, has been used for over 3,000 years to relieve stress, improve concentration, and boost energy levels. Innerbody uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. The only thing to keep in mind is that ashwagandha may make you feel a bit sleepy or drowsy. Furthermore, it’s important to consider the type of ashwagandha you’re using. This is especially true for anyone managing a health condition and taking a prescription, as ashwagandha may interact with certain medications. The researchers found that the extract significantly improved the immune profile of healthy subjects, positioning itself as a potential therapy to reduce viral and microbial infections. Research published in the Journal of Dietary Supplements24 hints that ashwagandha may effectively enhance immediate and general memory and attention in people with mild cognitive impairment. Here’s what the most up-to-date research tells us about the benefits of ashwagandha. Using public federal data, we determine the most (and least) stressful states for workers in the U.S. in 2025 This means that 150mg may be the dose for one person, while 500mg might be right for someone else, and 1,000mg could be ideal for another. You shouldn’t expect ashwagandha to be a silver bullet as much as one part of a multipronged approach to wellness. Even if you don’t fall into one of those categories, you should still talk to your doctor before starting any new supplement. (We can point you to the best at-home testosterone tests if you don’t want to wait weeks to see your provider.) You’ll also have access to more clinically efficient prescription medications and testosterone replacement therapies if you can confirm your levels. Often, ashwagandha is sold in formulations that include other supplements, as well. Ashwagandha has traditionally been used to help people cope with stress, which can interfere with sleep. Research has also found that long-term use of ashwagandha works best, and people with a history of trouble falling asleep benefit most. Experts have raised some concerns about the quality of the research on ashwagandha’s benefits. Animal studies of ashwagandha have shown it helps increase physical endurance and reduce cortisol produced by stress. Regular use can contribute to hormone balance and cardiovascular health, further underscoring its role in holistic health management. Traditionally, it has been used in Ayurvedic medicine for over 3,000 years to improve vitality, reduce anxiety, and support cognitive function. Known as an adaptogenic herb, it helps the body manage stress and maintain balance. This ancient herb is now available in a convenient, tasty form—ashwagandha gummies. For more insights on natural sleep remedies and stress management techniques, explore our complete guide to holistic sleep solutions. While ashwagandha gummies can be a valuable tool in your wellness toolkit, combining them with professional guidance often yields the best results. Some insight into this aspect of safety is provided by studies evaluating the effects of vitania sluggard extract on pregnant rats. The participants were each administered 300 mg of Ashwagandha root extract orally, twice daily for 8 weeks. In addition, in the UK, a case was reported where a 39-year-old woman was diagnosed with jaundice and nausea after taking an over-the-counter herbal supplement containing Ashwagandha root extract . A study designed to evaluate the efficacy and safety of Ashwagandha root extract in patients with subclinical hypothyroidism was conducted. Remenapp et al. found that the supplementation had a positive effect on cognitive function, specifically on attention and working memory, as well as on mood, reducing symptoms of anxiety and stress. If you were looking for an ashwagandha supplement that could help you focus on your tasks when at school or work, you probably wouldn’t want the one that would make you most likely to fall asleep. (Withanolides are the active components of ashwagandha — they’re how the plant is able to offer the potential benefits it’s known for.)47 However, withanolide concentration may not be the whole story. Often, people tend to tie an ashwagandha supplement’s effectiveness to the amount of withanolides in a given serving. Choosing the most effective ashwagandha supplement is difficult since the most effective choice for one health goal may not be the best option for a different goal. Otherwise, the FDA only gets hands-on with dietary supplements if there are adverse effects being reported.32 Some users report more vivid or memorable dreams, particularly when starting ashwagandha or combining it with melatonin. The gummy format may improve consistency of use for some people. Some may notice benefits sooner, while others might need longer. Your journey to better sleep starts with that first step. Most users notice significant improvements within 2-4 weeks—deeper sleep, fewer wakings, and mornings where you actually feel rested. In men with idiopathic infertility, it improves sperm parameters while having no side effects. To date, the exact relationship between CO groups, oxidative stress, and disease is not known. Testosterone and lutenising hormone levels also increased, while PRL (prolactin) and FSH (folliculotropic hormone) levels were reduced. In men with oligospermia treated for 90 days with Withania sommnifera, an increase in sperm count, an increase in semen volume, and an increase in sperm motility were observed. Natural Ashwagandha Gummies Two authors (CKL and RAR) independently screened titles and abstracts and assessed the full text of potentially eligible studies. The secondary outcomes included in this review were mental alertness on rising, anxiety level, QoL, and safety of the intervention, which was assessed as the number of participants with adverse events. Only studies published in the English language were included, but no restriction was conducted based on publication date. The process above was performed repeatedly to include additional eligible studies. In addition, the reference lists of all eligible articles and related reviews were also hand-searched to avoid any missing studies. Users consistently report feeling better equipped to manage stress, which translates directly to improved sleep quality and duration. The combination of improved sleep and daytime calm creates what many describe as a “game-changer” for overall wellbeing. This high-potency formula works effectively for stubborn stress-related sleep issues that haven’t responded to lower-dose options. As a result, many people are turning to supplements ... An increasing number of consumers are experiencing poor sleep quality and heightened stress. There is evidence suggesting that Magnesium supplements are important for helping to solve troubled sleep habits. This coincides with increased consumer awareness of botanical and herbal benefits, consistent with the wide variety of gummy products that we provide such as Ashwagandha, Magnesium and Multi Mushroom. Click here to discover more and speak with a member of our team today. Curious to find out more about our vast range of gummies? This is supported by evidence suggesting that Vitamin B6 provides essential nutrients which promote muscle relaxation and support energy levels. Magnesium aids this by regulating neurotransmitters, helping to promote relaxation, therefore supporting claims of assisting troubled sleep. Better sleep, less stress, and total relaxation? Since moving to New York City in 2013 he's been writing on health and fitness full time for outlets like BarBend, Men's Health, VICE, and Popular Science. Ashwagandha can be a very powerful aid for some people and we believe that is an effective and worthwhile supplement for those who are looking for relaxation. Ashwagandha supplements vary in price and dosages meaning there is a supplement out there for almost any budget. It is believed that after consuming the root, one gains powers similar to that of a horse.Together, this may lead to an easier time falling asleep and improved sleep quality.If there’s one certain thing, it’s that we all need sleep.“While liquid extracts and gummies may provide convenience, they often vary in potency or absorption,” says Fazio.Testosterone plays critical roles in sexual health, lean body mass, mental health, cognition, bone density, cardiovascular function, and metabolism, just to name a few.One of the main ways ashwagandha may promote sleep is through its action on the hypothalamic-pituitary-adrenal (HPA) axis and the sympathetic-adrenal medullary (SAM) axis.The following benefits are supported by both traditional use and scientific evidence. Many people take ashwagandha supplements hoping to reduce stress, boost mental performance, and promote restful sleep. Current research on ashwagandha suggests it may help lower cortisol (the body’s main stress hormone), improve sleep quality, support cognitive function, and provide mild anxiolytic effects for stress and anxiety management. Jacked Factory KSM-66 is our pick for the best ashwagandha supplement for sleep because it uses a high-quality, research-backed dose of KSM-66, which has been shown to potentially help improve sleep quality and reduce stress. A small clinical trial with 50 participants with subclinical hypothyroidism found that ashwagandha root extract, at a dose of 300 mg twice daily for 8 weeks, lowered serum thyroid-stimulating hormone (TSH) and increased triiodothyronine (T3) and T4 levels compared with placebo . In one study, three adult men who took 500 mg/day of a standardized ashwagandha root and leaf extract for 8 weeks had small increases in blood thyroxine (T4) levels . In addition to supporting sleep, stress, and anxiety, ashwagandha may have some other things going for it.Consult with a healthcare provider before starting any new supplement, especially if you have medical conditions or take medications.Other reported side effects include headache and diarrhea.We tested a few different gummies for this article, and Goli was the clear winner.Ashwagandha supplements are typically taken every day, and can be pricey, so you may want to consider your budget before purchasing.It’s not the only way to consume ashwagandha, but in our totally unbiased opinion, it’s the best way!When looking at ashwagandha supplements, choosing the right formulation can be a little more difficult than with other supplements.When cortisol levels remain elevated for extended periods due to chronic stress, it can lead to various health issues including disrupted sleep patterns, weakened immune function, and mood imbalances.Caroline Kee is a health reporter at TODAY based in New York City. We closely reviewed different supplement brands and products for a diverse and inclusive selection. Our review process aims to provide trustworthy and comprehensive evaluations of ashwagandha supplements. And while some may want higher doses of ashwagandha than 125 mg, this product is a good starting point, and you can always add additional ashwagandha if needed. Jarrow Formulas products are also produced using strict quality testing for purity and potency, with cGMP certification by NSF. As a Certified B Corporation, Gaia Herbs upholds high standards of product quality and corporate responsibility with its organic and non-GMO gummies. Blending the time-tested wisdom of Ayurveda with modern nutritional science, these gummies help calm the mind and relax the body before bedtime. At Saarganic, we believe good sleep is the foundation of a healthy and happy life. 2 gummies twice daily (4 total) “Don’t sleep on your sleep problems,” says Dr. Singh. When ashwagandha is recommended by an Ayurvedic practitioner, it is often used in the form of a powder that may be mixed with clarified butter, honey, or water. Tailored treatment to rebalance a person’s energy may involve exercise, dietary changes, meditation, yoga, massage, and internal cleansing, as well as herbs like ashwagandha. Products designed to support sleep vary in strength. However, some experts recommend cycling (taking 5-6 days on, 1-2 days off per week) to prevent potential tolerance.But for many, popping three gummies each day feels easier than taking a pill, making this product an accessible option for stress relief.If you want a standalone ashwagandha supplement without any other botanicals or sleep aids, Transparent Labs KSM-66 Ashwagandha is a great choice.Ashwagandha gummies are chewable supplements infused with Ashwagandha extract, often combined with other natural ingredients like vitamins, minerals, and adaptogens.Sleep is a function of overall health; healthy people sleep well.Studies have shown that various compounds isolated from parts of Ashwagandha, such as the root, stem, and leaves, exhibit anti-cancer properties.Dhuley, J. N. Effect of ashwagandha on lipid peroxidation in stress-induced animals.For a deeper dive into daily dosing strategies, check out our guide on how much ashwagandha per day is right for your needs. In this trial, 100 healthy adults with depression, anxiety, or stress were given 400mg of lemon balm (two doses of 200mg) or a placebo for three weeks. So, it’s likely safest for those with kidney concerns to avoid ashwagandha (and most other herbal supplements).79 In this study, researchers made 100mg/mL aqueous and alcohol extracts from 5g of dry ashwagandha root, leaf, stem, or seeds. When our testers compared a KSM-66 and a Shoden ashwagandha supplement — from Physician’s Choice and Nootropics Depot, respectively — they found that both supplements had similar effects at similar intensities. I didn’t notice any changes in mood or negative effects from this product. “There was no aftertaste or digestive discomfort after taking the capsule, which is a testament to the quality of the product. “The recommended dosage is two capsules per day with a meal, which is easy to remember and incorporate into a daily routine.” The primary outcomes were sleep quantity and sleep quality. It’s best to start with a lower dose and gradually increase as needed, under the guidance of a healthcare provider. The appropriate dosage of Ashwagandha gummies varies based on the concentration of active compounds and individual health goals. Additionally, Ashwagandha promotes healthy hair growth by improving blood circulation to the scalp and balancing hormone levels, which can prevent hair thinning and loss. Withanolides, the major biologically active constituents of Ashwagandha roots and leaves, are believed to be responsible for the majority of biological functions of Ashwagandha. Researches have shown that it possesses anti-inflammatory, anti-cancer, anti-stress, anti-oxidant, immunomodulatory, hemopoietic and rejuvenating properties 33, 34. The roots of plants are considered the most important part of the whole plant, as they are rich in bioactive molecule, especially withanolides, which is responsible for their medicinal property . Non-pharmacological treatments include cognitive-behavioural therapy for insomnia, sleep hygiene, psychotherapy, and relaxation techniques . Hence, non-pharmacological treatment is generally considered the first-line treatment for a sleep disorder. "The biggest thing — regardless of the form — is the quality of the supplement you're taking," says Zumpano. Ashwagandha is sold as an herbal supplement — but know that the FDA does not approve supplements. If you experience any severe side effects while taking ashwagandha, stop use and talk to your doctor. In these cases, the patients' conditions improved when they stopped taking the supplements, per the NIH. A number of animal and human studies have shown that ashwagandha helps improve symptoms of stress and anxiety, potentially easing sleep difficulties. Also, the sleep quality of older adults in particular benefited from treatment with ashwagandha root extract. A systematic review and meta-analysis of five studies found that people with insomnia who took ashwagandha each day for over eight weeks experienced the most beneficial effects. Traditional Ayurvedic medicine has used ashwagandha root and whole plant extract to help people get to sleep for thousands of years. Many commercially available ashwagandha products only contain extracts from the roots, or a combination of different parts of the plant. Chronically elevated cortisol wreaks havoc on your sleep-wake cycle. Ashwagandha helps dial down this response, essentially telling your nervous system it’s safe to relax. When you’re stressed, your body pumps out cortisol—that “fight or flight” hormone that keeps you wired when you should be winding down. Think of adaptogens as your body’s stress management team, helping you maintain balance when life throws curveballs your way. Ashwagandha, particularly in high doses, can cause upset stomach, diarrhea, nausea, or vomiting.