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The Best Ashwagandha Supplements for Stress and Sleep

Updated By the HealthWorld editorial teamHow we pick

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Top picks at a glance

  1. 1
    California Gold Nutrition Ashwagandha Root Extract 450 mg

    Best value

    California Gold Nutrition Ashwagandha Root Extract 450 mg

    Extract 450 mg · Count 180 caps

Ashwagandha is a traditional Ayurvedic adaptogen that may help with everyday stress and sleep, with most research using standardized root extracts. California Gold Nutrition's 450 mg root extract is our pick for its simple label and friendly price, and it's the only ashwagandha we currently list. It isn't right for everyone, so read the safety notes below.

Our picks

  1. California Gold Nutrition Ashwagandha Root Extract 450 mg

    #1Best value

    California Gold Nutrition Ashwagandha Root Extract 450 mg

    450 mg of ashwagandha root extract per vegetarian capsule, 180 capsules per bottle, from a brand known for simple formulas and transparent labels.

    Extract 450 mgCount 180 capsAmazon Full facts →
Amazon's live top 100 in Sleep

What to look for

Root extract
Traditional use and most research focus on the root. Look for a root extract, ideally standardized to withanolides, and check whether leaf is included if you prefer root only.
Branded extracts
KSM-66 and Sensoril are branded, standardized extracts used in many studies. If you specifically want one, make sure its name is on the label; our pick is a plain root extract.
Dose
Studies commonly use around 300–600 mg of extract a day. More isn't better, so follow the label.
Safety first
Avoid ashwagandha during pregnancy or breastfeeding. Talk to your doctor if you have a thyroid or autoimmune condition or liver problems, or take sedatives, thyroid medication or immunosuppressants. Rare cases of liver injury have been reported.

Frequently asked questions

Does ashwagandha lower cortisol?

Several small studies in stressed adults have reported lower cortisol levels with standardized ashwagandha extracts. The studies are mostly short and small, so the effect isn't firmly established. Ashwagandha isn't a treatment for hormone conditions; talk to your doctor if you have concerns.

Does ashwagandha make you sleepy?

It isn't a sedative for most people, but some feel calmer or a little drowsy, and a few studies have looked at it for sleep quality. See how you respond before driving, and avoid combining it with alcohol or sleep medication without medical advice.

When should you take ashwagandha, morning or night?

Either works. Many people take it in the evening if sleep is the goal, or split it between morning and evening, as many studies do. Taking it with food can help if it upsets your stomach.

Can you take ashwagandha with magnesium?

There's no known interaction between the two, and they're often taken together as part of an evening routine. If you take other medications, check with your pharmacist first.

Is ashwagandha worth taking?

Small studies suggest it may help with perceived stress and sleep quality, but most are short and results vary. It may be worth trying for some healthy adults after checking with a doctor. It isn't suitable during pregnancy or for some people with thyroid or autoimmune conditions.

Sources