Ashwagandha benefits and side effects explained by a dietitian: Find 8 top-rated ashwagandha products for wellness

A dietitian breaks down who should use ashwagandha, possible side effects, and how to choose it safely for better results.

Ashwagandha has become a familiar name in everyday wellness conversations, thanks to its rich history in traditional medicine and its increasing presence in modern routines. Known for supporting stress balance, stamina, and overall vitality, this adaptogenic herb is now commonly used to manage busy schedules, poor sleep, and low energy. Its appeal lies in its ability to support the body’s natural response to physical and mental strain without being stimulating. Still, benefits depend on the right form, correct dosage, and consistent use, as results can vary from person to person.

Herbal calm or daily stress helper? A dietitian explains ashwagandha benefits and risks (Adobe Stock )

What are the health benefits of ashwagandha?

To understand how ashwagandha works in the body, its potential benefits, and possible side effects, HealthShots spoke to Fauziya Ansari, Dietitian at Apollo Spectra Hospital, Mumbai.

Stress and sleep support

Ashwagandha is known for helping to manage daily stress levels. Many users report a calmer mind and improved sleep quality with regular use.

Immunity and daily energy

It may support immune function and help reduce feelings of constant tiredness, making it useful during demanding routines.

Fitness and recovery support

Commonly used by active individuals, ashwagandha can enhance muscle strength, stamina, and post-workout recovery when combined with proper nutrition and training, according to a study published in the Journal of Functional Morphology and Kinesiology.

Anti-inflammatory effects

Ashwagandha possesses potent anti-inflammatory properties, which reduce inflammation and alleviate symptoms associated with inflammatory conditions, such as arthritis and inflammatory bowel disease, as reported in a study published in the Journal of the American Nutrition Association.

Hormonal balance

Ashwagandha helps in regulating hormone levels, particularly cortisol and thyroid hormones, thereby promoting hormonal balance.

8 top-rated Ashwagandha supplements on Amazon India

If stress or low energy is affecting your routine, HT Shop Now has shortlisted top-rated ashwagandha supplements based on strong user feedback, ratings, and reviews. These options are chosen for quality, consistency, and everyday wellness support, helping users feel calmer, more balanced, and better equipped to manage daily demands.

1.

Himalaya Ashvagandha - General Wellness Tablets, 60 Tablets | Stress Relief | Rejuvenates Mind & Body

Himalaya Ashvagandha tablets are suitable for adults who experience daily stress, mental fatigue, or low energy due to busy routines. The herbal formulation helps support stress balance, improves focus, and promotes overall vitality. Regular use may enhance the quality of sleep and physical stamina, making it beneficial for working professionals and individuals seeking steady mind–body support without harsh stimulants.

2.

MuscleBlaze Koshaveda Ashwagandha 500mg (60 Tablets) | Ayurveda for Performance, Ayush Approved, High Strength Potent Formula | Boost Muscle Mass & Strength, Enhance Immunity

This ashwagandha supplement provides a concentrated 500 mg dose, specifically designed for individuals focused on fitness, strength, and daily vitality. Made using Ayurvedic principles and AYUSH-approved standards, it supports muscle performance, stamina, and immune health. The potent formulation suits active adults seeking natural stress support alongside workout recovery, without relying on stimulants or artificial additives.

3.

Neuherbs Ashwagandha 1000mg Tablets For Men | Manage Anxiety & Stress Relief | Ashwagandha Supplements With Vitamin B6, B9, B12 & E To Boost Energy, Immunity & Strength

Neuherbs Ashwagandha 1000mg tablets combine high-strength ashwagandha with vitamins B6, B12, and E for daily support of overall wellness. This formula is suitable for men experiencing stress, low energy, or mental fatigue. The added vitamins support immunity, stamina, and nerve health, while ashwagandha helps calm the mind, improve strength, and support overall balance with regular use.

4.

CARMEL ORGANICS Ashwagandha Root Extract 500 Mg Tablets (120 Nos) | Natural | Herbal Suppliment For Stress Relief | Rejuvenates Mind And Body | Withania Somnifera | Non-Gmo

Consider adding a simple herbal supplement to your daily routine. CARMEL ORGANICS Ashwagandha Root Extract 500 mg Tablets focus on purity with Withania somnifera, free from added fillers or GMO ingredients. The root-based extract supports stress balance, mental calm, and everyday energy. Its clean formulation suits those seeking a natural option for long-term wellness and mind–body support without unnecessary extras.

5.

Zandu Ashwagandha Capsules, With Goodness of Natural Extracts of Ashwagandha, Helps Boost Immunity and Useful for Natural Body Strength, Stress Buster - (Pack of 60 Veg capsules x 2)

Looking for a natural way to handle daily stress and low energy? These Ashwagandha capsules are suitable for adults experiencing mental fatigue, weakened immunity, or low stamina. Taken once or twice daily after meals, they support calmness, strength, and overall vitality. The herbal extract works gently, making it useful for people seeking steady wellness support without feeling heavy or drowsy.

6.

Rasayanam Ashwagandha KSM-66® | 5% Withanolides for Max Results | Clinically Proven 100% Pure Root Extract | Stress Relief, Energy & Recovery Support | World’s Strongest Ashwagandha | 60 Capsules

Looking for a cleaner, more effective Ashwagandha option? This supplement utilises a 100% pure root extract standardised to 5% withanolides, ensuring consistent results. Made from clinically studied KSM-66® root, it supports stress balance, daily energy, and workout recovery. Its root-only formula sets it apart from blends that rely on leaves or fillers, making it a strong choice for focused wellness support.

7.

Carbamide Forte Ashwagandha Tablets 1000mg | Organic Ashwagandha Powder Supplements for Men & Women with Chromium Picolinate for Stress And Anxiety Relief | Organic Tablets | 60 Tablets

Looking for a potent stress-buster? Carbamide Forte Ashwagandha Tablets 1000mg combine organic ashwagandha powder with chromium picolinate to help manage stress, anxiety, and support overall well-being. Suitable for both men and women, these tablets aid in energy, immunity, and mental balance. The organic formula and added chromium make it stand out as a natural, effective daily supplement.

8.

Kapiva Ashwagandha Gold 60 Caps |183rd day Nagori Ashwagandha | 5% Withanolide | Helps in Stress & Sleep Management | Improves Gym Performance | For Men & Women |100% Ayurvedic

Looking for a natural way to manage stress and boost performance? Kapiva Ashwagandha Gold 60 Caps harnesses 183rd-day Nagori Ashwagandha with 5% Withanolides to support stress relief, better sleep, and enhanced gym performance. Suitable for men and women, this 100% Ayurvedic formula promotes mental balance, energy, and overall wellness, making it a reliable daily supplement for modern lifestyles.

How Ashwagandha works: Dosage and when to expect results?

A common safe dose of Ashwagandha is 300 mg per day, taken once or twice, according to dietitian Fauziya Ansari. With consistent use, many start noticing benefits within four weeks, such as reduced stress and improved sleep quality. By eight weeks, users often experience more noticeable improvements, including enhanced physical strength, stamina, and overall energy levels, making it a valuable addition to daily wellness routines.

Safety and side effects:

While Ashwagandha is generally safe for most adults, some may experience mild side effects such as nausea, stomach upset, or drowsiness. Certain groups should exercise caution, including pregnant or breastfeeding women, individuals with thyroid disorders or autoimmune diseases, and those on long-term medications. “Always consult a healthcare professional before starting Ashwagandha to ensure it aligns with your specific health conditions,” advises Fauziya Ansari, Dietitian.

Similar stories:

Need a lighter protein powder option? Try 6 top-rated isolate whey protein choices on Amazon India

6 expert-approved yoga essentials to improve your flexibility and form: From mats to pants

FAQ’s: Ashwagandha supplements

• What is Ashwagandha used for?

  It helps reduce stress, improve sleep, boost immunity, and support physical performance.

• Who should take Ashwagandha?

  Adults seeking to manage stress, boost energy, or promote overall wellness may benefit.

• Are there any side effects?

  Mild nausea, stomach upset, or drowsiness can occur; certain groups should avoid it.

• How long before I see results?

  Some benefits are noticeable within 4 weeks, with more potent effects, such as improved stamina, typically appearing around 8 weeks.

Disclaimer: At Hindustan Times, we help you stay up-to-date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act, 2019, concerning the products. The products listed in this article are in no particular order of priority.