Interest in preventive health and natural wellness is stronger than ever. Dietary supplements are a big part of that. Ashwagandha has garnered attention for its ability to reduce stress, enhance brain function, and lower blood sugar, among other benefits. How do you choose the best ashwagandha supplement? Let’s discuss the most important factors to consider.
Ashwagandha is one of the most important herbs in Ayurvedic medicine. Though it’s been used safely and effectively across the world for thousands of years, Americans have only recently discovered its benefits. If you’re interested in ashwagandha but unsure where to start, keep reading for the most important factors to consider when choosing a supplement.
How to Choose the Best Ashwagandha Supplement
The active compound in ashwagandha is known as withanolides. When shopping for an ashwagandha supplement, look for one that is standardized to provide at least 0.3% withanolides. Your total daily dose of ashwagandha should provide a minimum of 6 mg of withanolides. Most studies showing a beneficial effect are in the range of 10 to 20 mg .
Also, be sure the product contains the root or root extract. It will say so on the label.
If you’re expecting a benefit, you need to get the dose right. This will depend on the condition you’re trying to address and will require some research. For example, most studies looking at anxiety used a dose of 600 mg per day, split into two separate servings.
If you’re taking ashwagandha for help with falling asleep, 300 mg is typically used.
For male reproductive health, three daily doses totaling 675 mg has been shown effective.
If you’re looking for improved cognitive performance, a total of 1,000 mg is recommended throughout the day.
Customer feedback can be valuable in evaluating an ashwagandha supplement. Be cautious, however, when reading reviews, as they are sometimes phony or from biased individuals who were given free products in exchange for a favorable review. This is more commonly seen with newer supplement companies.
Filter reviews using search terms of interest to you, such as “stress,” “depression,” or “sleep.” Be sure to read negative reviews in particular and look for any adverse reactions the user may have experienced.
Ashwagandha supplements are available in powder, capsule, and gummy form.
Studies show that capsules and powders are absorbed by the body most efficiently. Gummies typically contain undesirable ingredients like sugar and dyes.
Some manufacturers offer extracts that are dispensed using a dropper.
Choose based on personal preference but ensure proper dosage regardless of which form you go with.
The cost of an ashwagandha supplement should be assessed based on what you’re getting for that price. Be suspicious if a particular product costs considerably less than the competition. There’s likely a reason for it. The more reputable brands will be pricier, but their raw materials tend to be more trustworthy and their processing methods more reliable. This provides the consumer with more confidence that the product they’ve chosen is actually doing what they expect it to.
The Bottom Line
Nutritional supplements have a far better safety record than pharmaceutical drugs. That being said, it’s still important to adhere to a set of criteria when choosing a supplement. Ashwagandha has been used for generations in India and other parts of the world. If you’re interested in a natural alternative to prescription drugs for treating stress and anxiety, consider ashwagandha. Use the factors discussed above when deciding on a specific supplement.