Ashwagandha is a small evergreen shrub that grows in Asia and Africa.
Its botanical name is Withania somnifera
The shrub's roots and berries are used to make an Ayurvedic medicine (the traditional medical system of India).
Ashwagandha is available in capsules and powders that can be mixed into soft foods (such as yogurt or oatmeal).
The root, root powder, and standardized withanolide extracts are used in a wide range of doses. (Unlike with prescription medications, there is often little—or conflicting—evidence about the best dose of supplements, including ashwagandha.)
Some dietary supplements used to improve sleep or treat stress contain ashwagandha among other ingredients.
(See also Overview of Dietary Supplements.)
Claims for Ashwagandha
Advocates believe that ashwagandha is an adaptogen. This herbal medicine term means that this substance is thought to help the body respond to mental and physical stress and to restore normal emotional and physical body function.
In 2020 and 2021, some people began using ashwagandha to diminish the harmful effects of COVID-19, although there is no evidence to support that use.
The long list of other benefits claimed for ashwagandha includes
Reducing symptoms of stress that may lead to anxiety and depression
Increasing fertility in men
Helping people with insomnia sleep
Increasing muscle mass, strength, endurance, and energy
Reducing inflammation (for example, to help prevent cartilage damage caused by osteoarthritis)
Lowering cholesterol and triglyceride levels
Lowering blood pressure
Improving brain function (including memory)
Reducing blood sugar levels in people with diabetes
Killing cancer cells
Reducing weight gain associated with cortisol (a hormone released in response to stress)
Evidence for Ashwagandha
Any single compound, including ashwagandha, is highly unlikely to have such a broad range of health benefits. There is insufficient evidence that ashwagandha reduces stress, improves sleep, or is effective for treating any disease
Ashwagandha in a combination supplement product demonstrated the potential to relieve symptoms of osteoarthritis, but it is unclear if the benefit was due to ashwagandha or one of the other ingredients or the combination.
One study reported that people who took ashwagandha had significant improvement in muscle strength, bench-press power, squats, and recovery scores.
Larger studies in people are needed to confirm the benefits of ashwagandha.
Side Effects of Ashwagandha
Side effects of ashwagandha may include diarrhea, headache, sedation, or nausea. Liver problems may occur.
Ashwagandha may increasetestosteronelevels.
Ashwagandha should not be used during pregnancy or breastfeeding.
Drug Interactions with Ashwagandha
Ashwagandha might lower blood sugar levels and thus make it unsafe to use with antihyperglycemic (glucose-lowering) medications (by lowering blood sugar too much).
Because of its potential to lower blood pressure, ashwagandha might not be safe in people who take medications to treat high blood pressure.
Ashwagandha may increase thyroid hormone levels, so doctors carefully monitor thyroid function by ordering blood tests for anyone who takes thyroid hormones and ashwagandha at the same time.
Recommendations for Ashwagandha
No beneficial health effects of ashwagandha have been confirmed in high-quality studies in people.
Use of ashwagandha is not recommended because there are no confirmed benefits to outweigh the possibility of negative side effects.
Ashwagandha is probably safe for most people; however,
Pregnant women, people with stomach ulcers, and those with liver disease should avoid ashwagandha.
Women who are breastfeeding and people who take certain medications (including medications to suppress the immune system, lower blood sugar, lower blood pressure, and some sedatives) should talk to their doctor before taking ashwagandha.
People taking thyroid hormones should also talk to their doctor about taking ashwagandha because blood levels of thyroid hormones may be affected.
FAQs
In some individuals, ashwagandha preparations may cause drowsiness, stomach upset, diarrhea, and vomiting. Although it is rare, there have been a number of cases that link liver injury to ashwagandha supplements. Ashwagandha should be avoided during pregnancy and should not be used while breastfeeding.
Why can't you take ashwagandha every day? ›
However, the efficacy and safety of long-term ashwagandha use over months or years for stress, anxiety, or sleep is not known. In addition, ashwagandha may have potential adverse effects on the liver and thyroid and might not be safe for people with prostate cancer or those who are pregnant or nursing.
What cannot be mixed with ashwagandha? ›
If you take any drugs or supplements regularly, talk to your doctor before you start using ashwagandha supplements. They could interact with sedatives, blood thinners, thyroid supplements, drugs that suppress the immune system, and drugs for anxiety, high blood pressure, and diabetes.
What happens if you take ashwagandha for too long? ›
When taken by mouth: Ashwagandha is possibly safe when used for up to 3 months. The long-term safety of ashwagandha is not known. Large doses of ashwagandha might cause stomach upset, diarrhea, and vomiting. Rarely, liver problems, including severe liver failure and a need for liver transplantation, might occur.
Is ashwagandha hard on the kidneys? ›
Yes, it can be bad for kidneys. As effective as it is for the body, there are a few conditions and medications that can be affected when taking the supplement. The most concerning is the fact that taking ashwagandha when suffering from chronic kidney condition or failure can lead to severe pain and discomfort.
Does ashwagandha really increase testosterone? ›
Yes, ashwagandha supplements have been found to boost testosterone in both men and women.
Is ashwagandha safe for the liver? ›
Conclusions: Ashwagandha-HILI presents with cholestatic hepatitis and can lead to the syndrome of acute-on-chronic liver failure with high mortality in those with pre-existing liver disease.
What meds does ashwagandha interfere with? ›
Ashwagandha might lower blood sugar levels and thus make it unsafe to use with antihyperglycemic (glucose-lowering) medications (by lowering blood sugar too much). Because of its potential to lower blood pressure, ashwagandha might not be safe in people who take medications to treat high blood pressure.
Can ashwagandha cause weight gain? ›
Weight gain is not a commonly reported side effect of ashwagandha. Ashwagandha has not been studied as an aid to gain or lose weight, though a small study did find that it may help reduce food cravings in adults who are chronically stressed.
What vitamins can't be taken with ashwagandha? ›
Certain vitamins, such as vitamin D or calcium, may hinder the absorption of ashwagandha if taken simultaneously. This could reduce the effectiveness of the herb and limit its benefits. Additionally, it is important to note that taking ashwagandha with rhodiola may also have potential absorption interference.
Properties of Ashwagandha:
It may act as a diuretic (expelling urine from the body)
Why is ashwagandha not FDA approved? ›
Since Ashwagandha is a natural herbal supplement, it is not regulated by the U.S. Food and Drug Administration (FDA).
Why do I feel weird after taking ashwagandha? ›
Ashwagandha may cause a drop in blood sugar levels. In some cases, this could worsen depressive symptoms, especially for those already dealing with low energy, mental fog, lack of motivation, or occasional depressive states.
What is the best ashwagandha on the market? ›
Made with one of the most researched and effective forms of ashwagandha, Transparent Labs KSM-66 takes the top spot in our roundup for the best ashwagandha supplements of 2024.
Is 1000mg of ashwagandha too much? ›
There are no official dosing guidelines for ashwagandha, but study participants typically take between 300 mg and 1,000 mg daily for up to three months. 10 Higher dosages may be beneficial for athletes undergoing an intense physical fitness regimen.
What are the downsides of ashwagandha? ›
It can cause vomiting, drowsiness, nausea, and liver damage. If you have an autoimmune disorder, don't take ashwagandha without first consulting your doctor. Also, certain groups such as pregnant women, people with cancer, and people with stomach ulcers should not consume any ashwagandha products.
Can I take ashwagandha daily without doctor's advice? ›
Ashwagandha is commonly called “Indian winter cherry” or “Indian Ginseng” and is used in Indian traditional medicine (Ayurveda) for its wide-ranging benefits. Yes, taking ashwagandha daily is safe, but people should never take it beyond the recommended doses or periods.
Does ashwagandha increase estrogen levels? ›
One study did find that ashwagandha use in women with menopause increased estrogen while simultaneously lowering follicle-stimulating hormone and luteinizing hormone levels to produce an overall improvement toward menopausal symptom related quality of life.
