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 in order to 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, as well as quality. We went through the competition in order 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 is no evidence that ashwagandha can cure anxiety. However, as a natural adaptogen, a lot of research suggests that it may have use in reducing anxiety.
Ashwagandha has the ability to help control arbitrators of stress, such as heat shock proteins (Hsp7), cortisol, and c-Jun N-terminal protein kinase (JNK-1). ¹ Not to mention, it’s been found to reduce hypothalamic-pituitary-adrenal (HPA) axis activity, allowing the body an easier time in regulating 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 8 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 for reducing daily anxieties. ³
Still, there isn’t enough evidence to suggest that ashwagandha can be used for anxiety disorders. Even if it is 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 a variety of doses and formulas.
1.) Gaia Herbs – Our Top Pick
Price: $24.99 – $40.99
- Standard dosage of ashwagandha
- Third-party lab results available
- Subscription service to help you save
- Free shipping only available on orders of $49.99 or more
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 simply looking to relieve daily anxiety. We consider this product the best on the market due to its effectiveness and plethora of positive reviews. They are available in a 60-count and 120-count.
2.) Nature Made – Best for Beginners
- 100% natural product
- Other ashwagandha formulas available
- Subscription service to help you save
- Low dosage – 125mg per serving
While Nature’s 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 day-to-day 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.
3.) Herb Pharm – Best Tincture
Price: $16.98 – $49.98
- Certified organic and vegan-friendly
- Fair ashwagandha dosage
- Great value
- Bitter flavor
If you have trouble swallowing capsules, an ashwagandha tincture is your best bet. Herb Pharm’s is made using organic cane alcohol as well as 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 – though, this will not provide you with as much bioavailability.
4.) Apothékary – Best Powder
Price: $22.00 – $51.00
- Offered in two sizes
- Can be used in a variety of manners
- No third-party lab tests
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. Apothékary’s ashwagandha powder contains 12 servings which many customers say are effective. However, their website gives no indication as to how much ashwagandha you’re receiving per dose. You also have a 45 servings option if you enjoy this product.
5.) Life Extension – Best Price
- Best value on our list
- Vegetarian and gluten-free
- Subscription service available
- Low dosage – 125mg per serving
If you’re looking 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). They use just as high-quality ingredients as competitors and ensure 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 in alleviating 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.
Do I take ashwagandha in the morning or at night?
While there isn’t much of a difference in whether you take ashwagandha in the morning or at night, most prefer the morning. This allows for optimal daytime relief, but taking it at night will show the best results for sleep.
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
- 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 as well as 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.
Can ashwagandha worsen anxiety?
While ashwagandha has been shown to promote anxiety relief, it may cause anxiety through some of its side effects, such as fatigue and drowsiness.
The best ashwagandha supplements for anxiety are the ones that help provide you with relief. While there are a lot of products available on the market, many are ineffective and may even cause side effects. Our list was developed in order to ensure you’re only looking into 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, such as valerian root.
Still have questions concerning the best ashwagandha supplements for anxiety?
We invite you to ask them in the comments section below. If you have any further advice to offer – whether personal or professional – we’d also love to hear from you.
¹ Cureus: Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study
² Medicine (Wolters Kluwer): An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract
³ Dialogues in Clinical Neuroscience: Sleep and anxiety disorders
⁴ Current Neuropharmacology: Effects of Withania somnifera (Ashwagandha) on Stress and the Stress- Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia
⁵ Indian Journal of Psychological Medicine: 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
⁶ African Journal of Traditional, Complementary and Alternative Medicines: An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda
⁷ Journal of Alternative and Complementary Medicine: Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients: A Double-Blind, Randomized Placebo-Controlled Trial