Pros and cons of ashwagandha (2024)

Ashwagandha is an herbal supplement with various reported benefits for men and women, including reduced stress and anxiety, improved sleep, and enhanced cognitive skills. Known by its scientific name, Withania somnífera, ashwagandha originates from India and Asia. Its use has been dated back millennia—as far back as 6,000 BC—with traditional uses in Ayurvedic medicine for inflammation and various ailments of the body.

Although clinical studies support several of ashwagandha’s benefits, more research may be needed to confirm them. In addition, ashwagandha may be linked to potential side effects, like nausea and an upset stomach, especially when taken in high doses. Therefore, it’s recommended to speak with a healthcare provider before starting a new supplement. Read on to learn more about the potential health benefits of ashwagandha.

What are the benefits of taking ashwagandha?

The potential health benefits of ashwagandha are numerous, with some scientific and anecdotal evidence to back the claims. The active substances in ashwagandha are called withanolides, which are believed to have different anti-inflammatory, antioxidant, anxiolytic, and sedative effects.

Reduces stress and anxiety

Some evidence suggests that ashwagandha may help reduce stress and anxiety. More specifically, it may help the body manage stress hormones, such as cortisol levels. One study evaluated the benefits of 225 milligrams (mg) of ashwagandha extract versus placebo over 30 days. Results found that participants taking 225 mg of ashwagandha daily experienced a significant reduction in cortisol levels over 30 days.

Boosts cognitive function

Ashwagandha is increasingly being studied for its potential to boost cognitive functions, including decision-making, attention, and information processing. These functions are key for overall mental health and daily life. Studies suggest that certain bioactive compounds in ashwagandha, such as withanolides, may support cognitive function. In a recent study, taking 400 mg of ashwagandha helped participants react faster to memory tasks within three to six hours of administration.

Improves sleep quality

Some studies suggest that ashwagandha may improve sleep quality. Ashwagandha has been traditionally used for its stress-relieving properties, which in turn can have a positive effect on sleep patterns. A recent study investigated how ashwagandha might improve sleep quality in people experiencing non-restorative sleep. The participants taking ashwagandha experienced a 72% increase in sleep quality, significantly outperforming the placebo group.

Supports immune system function

Ashwagandha may also help support the immune system, which may be useful for individuals with autoimmune disorders like rheumatoid arthritis, asthma, and atopic dermatitis. A study published in 2023 found that ashwagandha reduced inflammation by blocking levels of cytokines and inflammation markers. Within the immune system, it may help increase the production of white blood cells, which are key for fighting against illness and inflammation.

Regulates blood sugar levels

The active compounds in ashwagandha may also influence sugar metabolism and overall blood sugar levels. Researchers have explored the potential of ashwagandha extract to improve insulin sensitivity in animal studies, specifically those involving rats. Results of a study published in 2008 found that ashwagandha treatment notably improved glucose tolerance and insulin sensitivity index compared with untreated diabetic rats.

Promotes healthy thyroid function

Thyroid health is another aspect of health that may be supported by this herb. The thyroid gland produces hormones that regulate metabolism and various processes in the body. One double-blind, placebo-controlled study assessed whether ashwagandha root extract could effectively treat subclinical hypothyroidism, a condition that is often symptomless but can affect up to 8% of people worldwide. The results were promising, showing a significant improvement in thyroid function markers, with the treatment group experiencing normalized levels of thyroid serum levels over eight weeks.

Supports cardiovascular health

Ashwagandha appears to offer several benefits for cardiovascular health. Studies suggest that it may help to manage high blood pressure through diuretic effects that can help reduce stress on heart muscles. In addition, it could potentially support healthy cholesterol levels. One study on the effects of ashwagandha root on blood sugar and cholesterol levels showed a reduction in blood glucose levels comparable to traditional diabetes medications and significant drops in cholesterol.

Enhances sexual and reproductive health

Ashwagandha has been linked to improvements in sexual and reproductive health. Studies suggest that supplementing with ashwagandha may help boost testosterone levels in men. In an eight-week study, overweight male participants experienced an improvement in their vitality and hormone profiles after taking ashwagandha supplements. Another study looked at the effects of ashwagandha on sexual function in healthy females, with positive results that showed a statistically significant improvement in arousal, lubrication, and org*sm.

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Supports muscle growth and recovery

Ashwagandha has been recognized for its potential benefits for energy levels, muscle growth, and recovery. Studies indicate that consuming the roots of this small shrub may help promote increased muscle strength. For example, participants of a study published in 2015 consumed ashwagandha and experienced a significant increase in muscle strength, with bench press improvements averaging around 101 lbs (46 kg) compared to around 57 lbs (26 kg) in the placebo group.

Ashwagandha supplements come in various forms, including ashwagandha powder and capsules. The right dosage for these purposes can vary widely. Consult a healthcare provider for the appropriate dosage and most appropriate form for you.

Disadvantages of taking ashwagandha

Ashwagandha is generally considered safe to take in the usual dosage range mentioned in clinical studies. However, while ashwagandha may offer health benefits, there are certain side effects and interactions to keep in mind. In some cases, the potential risks may outweigh the benefits you might experience.

Ashwagandha side effects

Side effects from ashwagandha are possible, especially if the herb is taken in doses higher than normal. Those who are sensitive to ashwagandha or other ingredients in the supplement may be more likely to experience side effects. In most cases, the potential side effects of ashwagandha are mild, typically involving the gastrointestinal tract.

Potential side effects may include:

• Nausea
• Vomiting
• Upset stomach
• Diarrhea

Ashwagandha may also cause central nervous system (CNS) depressant effects like drowsiness and dizziness. Other potential side effects of ashwagandha may include low blood pressure, low blood sugar, and increased thyroid levels.

Experiencing ashwagandha toxicity is uncommon. However, there have been reports of liver damage and other problems from taking too much ashwagandha. In some cases, it may be unclear whether toxic side effects may be caused by the use of ashwagandha itself or other ingredients that may be found in ashwagandha supplements. Because supplements are not regulated or verified for purity by the Food and Drug Administration (FDA), some of them may be contaminated with other ingredients.

If you experience signs or symptoms of an allergic reaction after taking ashwagandha, seek immediate medical help. An allergic reaction may cause hives, itching, trouble breathing, and swelling of the face or throat.

Ashwagandha interactions

Many people may not associate drug interactions with herbal supplements. However, drug interactions are possible, potentially leading to increased side effects or other complications. You may want to be aware of potential interactions with ashwagandha, especially if you take other medications.

• Sedatives and other central nervous system (CNS) depressants: Taking ashwagandha with sedatives and other CNS depressants may increase the effects of these drugs. CNS depressants are substances that may help decrease anxiety and induce relaxation or sleep by slowing down brain activity. Combining ashwagandha with these drugs may lead to increased drowsiness and sedation. Examples of CNS depressants include Xanax (alprazolam), Valium (diazepam), and Ambien (zolpidem).
• Blood pressure medications: Because ashwagandha can potentially decrease blood pressure, there may be a risk of interactions between ashwagandha and blood pressure medications. For people taking blood pressure drugs, such as Prinvil (lisinopril) or Norvasc (amlodipine), taking ashwagandha might potentiate the effect of these drugs, increasing the risk of severe low blood pressure.
• Antidiabetic medications: Ashwagandha may decrease blood sugar levels, which may be a concern for those managing diabetes with medication. When combined with antidiabetic drugs, ashwagandha could potentially increase their effects, leading to low blood sugar levels (hypoglycemia). Taking these medications together may require close monitoring of blood sugar levels and possible changes to medication dosages. Examples of antidiabetic medications include Glucophage (metformin), Amaryl (glimepiride), and Actos (pioglitazone).
• Thyroid medications: Taking ashwagandha with thyroid medications may lead to side effects from increased thyroid hormone levels. That’s because ashwagandha may increase thyroid production, which may be a concern for people being treated for hypothyroidism. Signs of high thyroid hormone levels can include rapid heartbeat, sweating, anxiety, and unexpected weight loss. Examples of thyroid medications include Synthroid (levothyroxine) and Cytomel (liothyronine).
• Immunosuppressants: Taking ashwagandha with immunosuppressants may lead to reduced effectiveness of the immunosuppressant drugs. Ashwagandha may enhance immune system activity, while immunosuppressants work by blocking the body’s immune response, especially after an organ transplant or in those with an autoimmune disease. Examples of drugs with immunosuppressant effects include Sandimmune (cyclosporine), Prograf (tacrolimus), and Rayos (prednisone).

Due to the potential risk of interactions with ashwagandha, it’s recommended to seek medical advice from a healthcare provider before taking ashwagandha. Let your healthcare provider know about any medical conditions you have and other medications you may be taking.

How to take ashwagandha safely

If you’re considering ashwagandha in your daily routine, you may want to consider certain safety factors to maximize its benefits and reduce potential risks. While the typical recommendation ranges from 200 mg to 1,000 mg of extract daily, individual needs can vary.

Factors such as age, health status, and the specific health goal—be it stress reduction, improved cognition, or sleep improvement—can influence the appropriate dosage. For instance, athletes or those seeking muscle growth might require higher doses than people using ashwagandha for general stress relief.

Another important step before starting ashwagandha, especially for those with physical health conditions or those taking other medications, is to consult a healthcare provider. Healthcare providers can offer medical advice and recommendations on the appropriate dosage and best way to take the drug.

General steps to ensure you’re taking ashwagandha safely include:

• Select products from reputable companies. Trustworthy suppliers often provide transparency regarding product testing and quality assurance.
• Choose organic products. Choosing these products may help you avoid consuming pesticides or other unintended ingredients.
• Follow dosage instructions. Stick to the recommended dosage on the product label or as directed by your healthcare provider.
• Monitor for side effects. If you experience any adverse effects, such as stomach upset, headaches, or drowsiness, seek medical attention.
• Check for proof of quality testing. Check if the product label indicates it has been quality tested to limit your exposure to heavy metals and other potentially harmful substances.

Ashwagandha is available in various forms, including capsules, powders, and teas. Capsules offer convenience and precise dosing, while powders can be mixed into foods or drinks for those who prefer a more gradual dosing throughout the day. Always start with the lowest effective dose to minimize the risk of side effects and allow your body to adjust. You can then alter the dosage for your specific health needs with guidance from a healthcare provider.

Certain individuals, such as pregnant or nursing women, should typically avoid ashwagandha supplementation due to potential risks for an unborn baby. If symptoms worsen or new issues arise, consult a healthcare provider who may recommend discontinuing the supplement. As with any supplement, you’ll want to use it with caution and appropriate guidance.

Bottom line: Is ashwagandha safe?

Ashwagandha is thought to offer various health benefits, ranging from reducing anxiety to enhancing sexual health. Its safety profile has been the subject of numerous clinical trials and research studies, with a focus on its short-term use in healthy adults. Results suggest that it is generally well-tolerated when taken in moderate amounts. However, there is limited research on its long-term effects.

The active ingredients, primarily withanolides such as withaferin A, can affect the nervous system and other bodily functions in different ways. While ashwagandha is available in various forms, like powders or capsules, its quality can vary, and it isn’t regulated by the FDA. Caution is recommended before substituting or combining it with conventional medical treatments. Always seek professional medical advice before starting any new herbal or dietary supplement.