When it comes to herbal supplements for anxiety, ashwagandha has made a name for itself. This natural adaptogen has been used for over 2,000 years to relieve stress and many in the modern world have found it just as effective. But what are the best ashwagandha supplements for anxiety?

There are a lot of products currently on the market – all of which come in different doses, sizes, and quality. We went through the competition to provide you with a clear and concise list concerning which ashwagandha is best for anxiety.

Can Ashwagandha Cure Anxiety?

The simply answer is no, there’s no evidence that ashwagandha can cure anxiety. However, as a natural adaptogen, a lot of research suggests that it may be able to reduce anxiety.

Ashwagandha can help control arbitrators of stress, such as heat shock proteins (Hsp7), cortisol, and c-Jun N-terminal protein kinase (JNK-1). ¹ Furthermore, it’s been found to reduce hypothalamic-pituitary-adrenal (HPA) axis activity, allowing the body an easier time to regulate stress. ²

With that said, some researchers believe it can help relieve anxiety just as well as stress.

In a small study concerning 58 patients, some took between 250mg and 600mg of ashwagandha extract for an eight week period. When compared to a placebo, those who received the supplement reported decreased perceived stress along with lowered levels of cortisol.

Furthermore, ashwagandha showed substantial improvement in the participant’s sleep. And getting a healthy amount of sleep is incredibly important to relieve anxieties. ³

Still, there isn’t enough evidence to suggest that ashwagandha can be used for anxiety disorders. Even if it’s a useful supplement, ashwagandha in and of itself cannot cure anxiety. Instead, it may be used as a therapeutic remedy alongside traditional forms of treatment. ⁴

---

Top 5 Best Ashwagandha Supplements for Anxiety

Since there are so many ashwagandha products on the market, it can be difficult to find which is best for you. We developed this list to showcase only high-quality ashwagandha supplements in various doses and formulas.

When it comes to high-quality herbal supplements, it’s hard to beat Gaia Herbs. Their ashwagandha root capsules are made using 350mg of ashwagandha, a healthy dose for those who simply want to relieve daily anxiety.

We consider this product the best on the market due to its effectiveness and plethora of positive reviews. It’s available in a 60-count and 120-count.

While Nature Made only offers 125mg of ashwagandha per serving, this may be an ideal dosage for newcomers. It will introduce you to the supplement and provide you with an idea of how it makes you feel on a daily basis. Furthermore, this is the most affordable product on our list, a great option for those who simply want to try ashwagandha.

However, some reviewers of this product have noted that they don’t see any difference, even after taking it for a few weeks. If you find yourself in this position, we recommend taking two at a time to get yourself to a standard dose.

If you have trouble swallowing capsules, an ashwagandha tincture is your best bet. Herb Pharm’s is made using organic cane alcohol and 175mg of ashwagandha per serving. A fair dosage that comes at equally fair pricing.

The only downside to this tincture is it has a bitter flavor. To compensate, we recommend putting it in your favorite morning drink. However, this will not provide you with as much bioavailability.

If you’re interested in using ashwagandha in different ways, a powder is the best way to go. You can dose your favorite drink or also use it alone or in foods.

Ancient Nutrition’s ashwagandha powder contains 30 servings which many customers say are effective. Each serving comes with about 800mg of a botanical blend. This includes ashwagandha root, ashwagandha root and leaf extract, and fermented black pepper fruit.

If you want to save on your ashwagandha supplement, it’s hard to beat Life Extension’s price. Each of their 60-count capsules is only $7.50 (a $0.12 value per capsule).

Their ingredients are just as high-quality as competitors. Not to mention, this product is non-GMO and gluten-free.

However, each capsule only comes with 125mg, a fairly low dose compared to others. We recommend taking two at a time for the best effects.

---

Ashwagandha for Anxiety Dosage Recommendation

Since ashwagandha isn’t approved by the Food & Drug Administration (FDA), there are no standards when it comes to dosing. Most brands offer products that range between 100mg and 300mg, which is a pretty standard dose.

However, some studies have found that higher doses (500mg to 600mg) are more effective to alleviate anxiety. ⁵

We recommend you start small and work your way up. This means taking around 125mg initially and then moving up to 250mg and so on. This will give you an idea of how ashwagandha makes you feel as well as how much you need for anxiety relief.

Ashwagandha Safety & Side Effects

Since there’s only so much research concerning ashwagandha, we aren’t 100% sure of the long-term side effects. However, the short-term side effects may include: ⁶

• Diarrhea
• Drowsiness
• Fatigue
• Nausea
• Stomach upset

Furthermore, you should avoid ashwagandha if you:

• Are Pregnant or Breastfeeding – Since ashwagandha has abortifacient effects, then it holds the potential to cause miscarriage, premature birth, or uterine contractions.

• Have a Thyroid Condition – Ashwagandha may be dangerous to those with hyperthyroidism as it changes thyroid function and raises thyroid hormones. ⁷

• Take Benzodiazepines, Anticonvulsants, or Barbiturates – If you’re currently on anxiety medication, it’s worth avoiding ashwagandha as it may increase drowsiness.

Final Word

The best ashwagandha supplements for anxiety are the ones that provide you with relief. While there are a lot of products available on the market, many are ineffective and may cause side effects. Our list was developed to ensure you’re only finding top-quality products.

However, if you still find these products ineffective, you may need to either increase your dosage or try other herbal supplements. While ashwagandha is an effective adaptogen, some people’s anxiety may be caused by issues this herb doesn’t address. Therefore, other herbs, such as valerian root, may be more effective.

References

¹ Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019 Dec 25;11(12):e6466. doi: 10.7759/cureus.6466. PMID: 32021735; PMCID: PMC6979308.

² Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019 Sep;98(37):e17186. doi: 10.1097/MD.0000000000017186. PMID: 31517876; PMCID: PMC6750292.

³ Staner L. Sleep and anxiety disorders. Dialogues Clin Neurosci. 2003 Sep;5(3):249-58. doi: 10.31887/DCNS.2003.5.3/lstaner. PMID: 22033804; PMCID: PMC3181635.

⁴ Speers AB, Cabey KA, Soumyanath A, Wright KM. Effects of Withania somnifera (Ashwagandha) on Stress and the Stress- Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia. Curr Neuropharmacol. 2021;19(9):1468-1495. doi: 10.2174/1570159X19666210712151556. PMID: 34254920; PMCID: PMC8762185.

⁵ Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012 Jul;34(3):255-62. doi: 10.4103/0253-7176.106022. PMID: 23439798; PMCID: PMC3573577.

⁶ Singh N, Bhalla M, de Jager P, Gilca M. An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. Afr J Tradit Complement Altern Med. 2011;8(5 Suppl):208-13. doi: 10.4314/ajtcam.v8i5S.9. Epub 2011 Jul 3. PMID: 22754076; PMCID: PMC3252722.

⁷ Sharma AK, Basu I, Singh S. Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients: A Double-Blind, Randomized Placebo-Controlled Trial. J Altern Complement Med. 2018 Mar;24(3):243-248. doi: 10.1089/acm.2017.0183. Epub 2017 Aug 22. PMID: 28829155.