Ashwagandha is a well-known adaptogen with growing popularity and research supporting its potential to reduce stress, improve sleep, enhance cognitive function, and boost physical performance. However, as with many popular supplements, not all ashwagandha supplements are created equally.
In this article, I will highlight what to look for in high-quality supplements, explain their key benefits, and share the best ashwagandha supplements for 2026.
TL;DR
Ashwagandha is one of the most researched adaptogens for stress, sleep, anxiety, and hormonal balance – all relevant in perimenopause.
Look for patented extracts: KSM-66 (most studied, root-only), Sensoril (more sedative), or Shoden (highest potency, best for sleep)
- Best Overall Capsule: Tribe Organics KSM-66 600 mg – Organic, KSM-66, highly certified, clean formula
- Best High-Potency Capsule: Physician’s Choice KSM-66 1000 mg – Strongest KSM-66 dose, organic, with black pepper
- Cleanest Formula: Pure Encapsulations 500 mg – Minimal ingredients, hypoallergenic, trusted practitioner brand
- Highest Withanolides: Triquetra Health Shoden 200 mg – 35% withanolides, best for targeted sleep and stress support
What Type of Ashwagandha Supplement is Best?
When choosing an ashwagandha supplement, the form and standardization matter. One of the most trusted and widely studied forms is KSM-66® Ashwagandha.
Why is KSM-66 the “Gold Standard”?
KSM-66 is a full-spectrum ashwagandha extract made only from the root, using a natural extraction process (water or milk, no harsh chemicals). It’s standardized to contain ≥ 5% withanolides, the main active compounds responsible for ashwagandha’s benefits. This ensures consistency from batch to batch.
KSM-66 is:
- Made exclusively from the root (no leaves)
- Standardized for potency (≥ 5% withanolides)
- Extracted naturally without alcohol or synthetic solvents
- Backed by extensive clinical research
Other Ashwagandha Forms: Sensoril® and Shoden®
While KSM-66 is the most studied, two other patented extracts, Sensoril and Shoden, offer higher withanolide content and are more potent in smaller doses.
- Sensoril® Ashwagandha: Contains ~10% withanolides, includes both root and leaf, but can be more sedative.
- Shoden® Ashwagandha: Contains ~35% withanolides, is highly bioavailable and especially effective for sleep and stress, but the research on it is limited.
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Best Ashwagandha Capsules
WOWMD Ashwagandha Extra Strength Formula
Servings: 60
Strength per serving: 650 mg
3rd party tested: Yes
Organic: Yes
Ingredients: Organic ashwagandha (root), organic Black pepper, Pullulan capsule
Organic ingredients, clean and potent formula with black pepper for better absorption.
TRIBE ORGANICS Ashwagandha KSM-66 Supplements
Servings: 60
Strength per serving: 600 mg
3rd party tested: Yes
Organic: Yes
Ingredients: KSM-66 ashwagandha Organic Root Extract, Vegetable Capsule, Organic Rice fiber.
Please note that due to the milk extraction method, these capsules are not vegan.
Nature’s Lab Extra Strength Ashwagandha KSM 66
Servings: 60
Strength per serving: 600 mg KSM66 and 700mg root extract
3rd party tested: YES
Organic: No, but contains Organic ashwagandha Root
Ingredients: Organic ashwagandha Root, KSM-66 ashwagandha Root Extract, Hypromellose Capsule, Rice flour,rice hulls, rice extract.
Not fully organic, but a solid vegan, potent, and very affordable option.
Physician’s CHOICE KSM-66 Ashwagandha Root Powder Extract
Servings: 30
Strength per serving: 1000 mg
3rd party tested: YES
Organic: Yes
Ingredients: Vegan Organic KSM-66 Ashwagandha, Organic Black Pepper Extract (Piper nigrum) Fruit, Vegetable Cellulose (Capsule)
Pure Encapsulations Ashwagandha
Servings: 60
Strength per serving: 500 mg
3rd party tested: YES
Organic: No
Ingredients: KSM-66 Ashwagandha extract (root), Hypoallergenic plant fiber (cellulose), vegetarian capsule (cellulose, water).
Very clean ingredients, vegan formula, but not as strong as others.
Triquetra Health Ashwa-70®: Shoden Ashwagandha Extract – 35% Withanolides
Servings: 60
Strength per serving: 200 mg
3rd party tested: YES
Organic: No
Ingredients: Shoden Ashwagandha extract, Bioperine, Rice fiber, vegetarian capsule
Vegan Ashwa-70® contains the maximum available concentration of withanolides at 35%.
Sports Research® Organic Ashwagandha Capsules
Servings: 90
Strength per serving: 600 mg
3rd party tested: YES
Organic: Yes
Ingredients: Organic Ashwagandha Extract (Withania somnifera) (root) (KSM-66®), organic rice hulls, and organic Pullulan Capsule
NutraBio, KSM-66®, Ashwagandha Capsules
Servings: 60 or 90
Strength per serving: 600 mg
3rd party tested: YES
Organic: No
Ingredients: KSM-66® Ashwagandha Root Extract (Withania somnifera, standardized to 5% withanolides), vegetable capsule (hypromellose, water)
Best ashwagandha liquid drops
If you’re looking for faster effects, like help falling asleep, you might consider ashwagandha drops instead of capsules. Liquid forms are absorbed more quickly by the body, making them a good option for faster relief. However, it’s important to note that KSM-66 is only available as a powder extract, not as drops. Its extraction process is specifically designed for powder stability. Still, there are high-quality ashwagandha drops on the market. Look for reputable brands that are third-party tested and use alcohol-free bases for the cleanest formulations.
Double Wood Suplements Ashwagandha Organic Drops for Stress Relief
Servings: 60
Strength per serving: 1200 mg
3rd party tested: YES
Organic: Yes
Ingredients: Organic Ashwagandha Root extract, Vegetable Glycerin, Water
Although not KSM-66, it is still good quality, potent ashwagandha from the roots.
MaryRuth Organics Ashwagandha Root Liquid Drops
Servings: 60
Strength per serving: 590 mg
3rd party tested: YES
Organic: Yes
Ingredients: Organic Ashwagandha Root extract, Organic Glycerin, Purified Water
Lower dosage than other liquid Ashwagandha supplements
Wild & Organic Ashwagandha Drops
Servings: 168
Strength per serving: 500 mg
3rd party tested: No
Organic: Yes
Ingredients: Organic Ashwagandha Root extract, Organic Vegetable Glycerin, Purified Water
Lower dosage than other liquid Ashwagandha supplements, but has 168 servings in one bottle, so it is a very good value for money
Best Ashwagandha Gummies
As with most supplements, it can be challenging to find ashwagandha gummies made with clean ingredients. They often have longer ingredient lists than capsules or drops, and many contain added sugar. Still, a few reputable brands stand out for their cleaner formulations, and I’ve highlighted the best options of ashwagandha gummies below. Please be avare that gummies are always more expensive than other forms of supplements and are more difficult to have a consistent strength.
Gaia Herbs Organic Ashwagandha Gummies
Servings: 40
Strength per serving: 600 mg
3rd party tested: Yes
Organic: Yes
Ingredients: Organic Ashwagandha Root Extract Proprietary Blend 62 mg (Organic Cinnamon Bark, Organic Ginger (Zingiber officinale) Root Supercritical CO₂ Extract), Organic apple juice concentrate, organic apple puree concentrate, organic date puree, organic blueberry, organic lemon juice concentrate, pectin (from apples and oranges), organic rice starch, organic rice flour, organic sunflower oil, and organic carnauba wax.
You might feel that the ingredient list is long, but the ingredients are clean and there are no fillers or sugar.
What are the Proven Benefits of Ashwagandha?
Ashwagandha (Withania somnifera), commonly used in Ayurvedic medicine, has a wide range of potential health benefits. While more large-scale, randomized trials are still needed, current research supports its use for:
- Reducing stress, anxiety, and improving mood (1)(2)(3)
- Improving sleep quality, particularly in individuals with insomnia (2)(4)
- Supporting cognitive function, including memory and focus (3)
- Enhancing physical performance, such as muscle strength, endurance, and recovery in active individuals (5)(8)
- Providing antioxidant and anti-inflammatory support (6)
- Balancing hormones, including thyroid, adrenal, and reproductive hormones, with possible benefits for fertility (7)
Another great supplement that may help support mood during perimenopause, particularly anxiety and low mood, is Saffron. Check out: Best Saffron Supplements with Clean Ingredients,
If you want to learn more about supplements to help with perimenopause symptoms, check out Best DIM Supplements for Perimenopause, and learn about the most studied supplements for peri here – Best Supplements for Perimenopause Symptoms – Science-Based Guide
FAQ about Ashwagandha supplements
When should I take the Ashwagandha supplement?
To help ensure the Ashwagandha supplement does not upset your stomach, take it with or after food. Most people take it for better sleep at night, but it can also be taken in the morning if your main focus is reducing stress and anxiety or supporting physical or cognitive functions.
How long can I take the Ashwagandha supplement?
Ashwagandha is generally well-tolerated for up to 3 months of use; however, long-term safety is unknown (9).
Who should NOT take an Ashwagandha supplement?
Before taking any supplement, consult with your healthcare provider, especially if you have any underlying conditions or are taking medications. Ashwagandha may have potential negative effects on the liver and thyroid. Some experts DO NOT recommend pregnant or breastfeeding women, men with hormone-sensitive prostate cancer, or people with endocrine disorders. (9)
What does ashwagandha do to your body?
Ashwagandha exerts stress-reducing, anti-inflammatory, and hormone-modulating effects across the body. It is mostly studied for its ability to reduce cortisol and improve stress, anxiety, and sleep quality (10). It can also help with muscle strength for active individuals.
What is ashwagandha good for?
Ashwagandha is good for stress relief and improving sleep quality as well as muscle strength. As a perimenopausal woman who struggles with sleep, focus, and is very active, I take ashwagandha on the days I experience more stress physically or mentally.
Why be careful with ashwagandha?
Ashwagandha is safe and well tolerated when taken at recommended doses, and most people experience no side effects. The most commonly reported are mild drowsiness, stomach upset, or loose stools.
That said, rare cases of liver injury have been reported, and experts recommend caution with long-term use, especially if you have thyroid disease, liver disease, or take prescription medications. Because long-term safety hasn’t been well studied, it’s best to check with your healthcare provider before supplementing.
What cannot be mixed with ashwagandha?
Ashwagandha should not be mixed with CNS depressants, thyroid medications, immunosuppressants, or hepatotoxic drugs without medical supervision.
Individuals taking prescription medications or managing chronic conditions should consult a licensed clinician before introducing an ashwagandha supplement.
This is the best Ashwagandha supplements list that hopefully will help you choose the best supplement for your needs. My recommendation is always going for capsules, as they are more potent and stable, especially with extraction methods like KSM-66. But if you like to add Ashwagandha drops to your smoothies or prefer gummies, there are some options for you as well.
Do you have your favourite Ashwagandha supplement with a clean ingredient list you love using and would like to share? Comment below.
Health Disclaimer: This post is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making changes to your supplements, medications, or treatment plan, particularly during perimenopause or if you have an existing health condition.
References
- Akhgarjand, C., Asoudeh, F., Bagheri, A., Kalantar, Z., Vahabi, Z., Shab-Bidar, S., Rezvani, H., & Djafarian, K. (2022). Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta‐analysis of randomized controlled trials. Phytotherapy Research, 36, 4115 – 4124. https://doi.org/10.1002/ptr.7598.
- Speers, A., Cabey, K., Soumyanath, A., & Wright, K. (2021). Effects of Withania somnifera (Ashwagandha) on Stress and the Stress-Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia. Current Neuropharmacology, 19, 1468 – 1495. https://doi.org/10.2174/1570159X19666210712151556.
- Leonard, M., Dickerson, B., Estes, L., Gonzalez, D., Jenkins, V., Johnson, S., Xing, D., Yoo, C., Ko, J., Purpura, M., Jäger, R., Faries, M., Kephart, W., Sowinski, R., Rasmussen, C., & Kreider, R. (2024). Acute and Repeated Ashwagandha Supplementation Improves Markers of Cognitive Function and Mood. Nutrients, 16. https://doi.org/10.3390/nu16121813.
- Cheah, K., Norhayati, M., Yaacob, L., & Rahman, R. (2021). Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS ONE, 16. https://doi.org/10.1371/journal.pone.0257843.
- Bonilla, D., Moreno, Y., Gho, C., Petro, J., Odriozola-Martínez, A., & Kreider, R. (2021). Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. Journal of Functional Morphology and Kinesiology, 6. https://doi.org/10.3390/jfmk6010020.
- Wiciński, M., Fajkiel-Madajczyk, A., Kurant, Z., Liss, S., Szyperski, P., Szambelan, M., Gromadzki, B., Rupniak, I., Słupski, M., & Sadowska-Krawczenko, I. (2024). Ashwagandha’s Multifaceted Effects on Human Health: Impact on Vascular Endothelium, Inflammation, Lipid Metabolism, and Cardiovascular Outcomes—A Review. Nutrients, 16. https://doi.org/10.3390/nu16152481.
- Wiciński, M., Fajkiel-Madajczyk, A., Kurant, Z., Kurant, D., Gryczka, K., Falkowski, M., Wiśniewska, M., Słupski, M., Ohla, J., & Zabrzyński, J. (2023). Can Ashwagandha Benefit the Endocrine System?—A Review. International Journal of Molecular Sciences, 24. https://doi.org/10.3390/ijms242216513.
- Biliński, K., Korgiel, M., Janota, M., Tetela, K., & Gaweł-Dąbrowska, D. (2025). Enhancing Physical Performance and Health: The Effects of Withania Somnifera on Strength, Endurance, and Overall Well-being. Quality in Sport. https://doi.org/10.12775/qs.2025.41.59990.
- https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
- Zhu, X., Zeng, Q., Lei, Y., & Xu, D. (2026). Effects of Withania somnifera (L.) Dunal (Ashwagandha) on cognitive and physical function in adults: a systematic review and meta-analysis. Frontiers in Pharmacology, 17. https://doi.org/10.3389/fphar.2026.1799467
Silvija Meilunaite, PN1-NC, CSMC, is a certified nutrition coach and menopause coaching specialist. Combining current scientific research with her own experience of perimenopause, she writes evidence-based articles, practical guides, and in-depth product reviews to help women over 40 make informed decisions about nutrition, strength training, recovery, supplements, non-toxic living, and wellness products.
