A Dietitian Picks the Best Ashwagandha Supplements

By Staci Gulbin, MS, MEd, RD

When it comes to treatment of certain health issues like gut, skin, or sleep health, you may look for a natural aid like ashwagandha to help.

Ashwagandha is a type of evergreen shrub grown in India and the Middle East and its roots and orange-red fruit have been used in Indian ayurvedic medicine to treat health issues like arthritis, constipation, insomnia, skin conditions, and stress, to name a few.

Best Overall Ashwagandha

Physician’s Choice Ashwagandha

Physician’s Choice Ashwagandha contains 100% USDA-certified ashwagandha root powder. Also, it’s vegan-friendly, contains no fillers, and is made in a National Sanitation Foundation (NSF), Good Manufacturing Practices (GMP) certified facility. This ensures safety of the product.  Because this product is potent, you will only have to take one capsule daily to meet suggested dosages for stress relief.

This supplement also contains organic black pepper extract to help it absorb better in the body.

Summary of Physician’s Choice Ashwagandha features:
  • 100% USDA-certified ashwagandha root powder
  • Vegetarian and vegan-friendly
  • No binders or fillers
  • Made in an FDA-certified as well as NSF and GMP-certified facility
  • Gluten-free and free of other allergens
  • No added rice concentrates
  • Non-GMO
  • All-natural
  • Third-party tested for purity and potency
  • Made in U.S.A.

Best Allergen-Friendly

NutriRise Ashwagandha

NutriRise Ashwagandha with black pepper extract is a potent ashwagandha root powder product great for those that have food allergies because it is free of many common allergens like gluten, dairy, nuts, eggs, and shellfish not to mention that it’s certified organic and vegan-friendly.

Summary of NutriRise Ashwagandha features:
  • Made with certified organic 100% ashwagandha root powder as well as black pepper extract to help the body absorb it better
  • Vegetarian and vegan-friendly
  • No binders, fillers, or heavy metals
  • No added rice concentrates
  • Free of allergens like gluten, dairy, nuts, eggs, and shellfish, among others
  • Yeast-free
  • Made in an FDA-certified and GMP-certified facility
  • Non-GMO
  • Third-party tested for purity and potency
  • Made in U.S.A.
  • 100% money back guarantee

Best Digestive-Friendly

Havasu Nutrition Ashwagandha  

Havasu Nutrition Ashwagandha Capsules Formulated with Artichoke contains 100 mg of artichoke leaf extract in addition to 1000 mg of ashwagandha root extract. The antioxidant compound, cynarin, in the artichoke leaf extract is thought to aid digestion and promote absorption of vitamins.

Summary of Havasu Nutrition Ashwagandha  features:
  • 100 mg of artichoke leaf extract in addition to 1000 mg of ashwagandha root extract
  • Gluten, soy, wheat, and dairy-free
  • No added preservatives, chemicals, or sugars
  • Non-GMO
  • Made in an FDA-certified as well as GMP-certified facility
  • Third-party tested for purity and potency
  • 60-day money back guarantee

What You Need to Know

Ashwagandha, also known as Withania somnifera, is an anti-inflammatory agent that can help those with arthritis. The root of this plant contains several bioactive compounds including withanolides that has been shown to support the immune system. Withanolides can also lower oxidative stress and inflammation in the body, which can improve overall health. Therefore, when choosing an ashwagandha supplement, make sure it contains root extract as it’s the root powder that may help reduce stress in the body that can improve overall health.

Health benefits

In a 2019 study of those with schizophrenia, a 12-week treatment of Withania somnifera extract (ashwagandha) looked at its impact on mental health symptoms. Study results show that this extract reduces anxiety and depression symptoms in such people. Other reports show that besides relieving anxiety, it also reduces levels of the stress hormone cortisol in some.

Other research shows ashwagandha may help improve energy in some people. A 2015 study found that its root extract can help improve aerobic endurance in healthy athletic adults. While an eight week treatment of 600 mg of ashwagandha daily helped return thyroid labs to normal levels in those with subclinical hypothyroidism.

However, those taking medicines for diabetes, blood pressure, or thyroid conditions should not take ashwagandha as it can lower blood pressure and blood glucose levels as well as increase thyroid hormone levels. This supplement can also cause harm in pregnant and breastfeeding women, those with stomach ulcers, and those with autoimmune diseases.

Safety and dosage

There is no standard dose of ashwagandha, but people commonly take daily doses of root extract around 300 mg twice daily. For arthritis, dosages as high as 450 mg four times daily (1800 mg daily) are safe for some people.

Some side effects may include stomach upset, diarrhea, and vomiting if you consume higher doses than the suggested dose. There are no long-term studies on this supplement, but it’s safe for most in the short term.


Why Would You Take Ashwagandha?

Ashwagandha is a natural supplement that can enhance the benefits of a healthy lifestyle. It may help improve digestion, reduce stress, improve sleep patterns and even possibly aid in weight loss. Be sure to talk with your healthcare provider before starting a daily routine of this supplement to make sure it doesn’t interact with any medicines you’re taking.


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