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
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.
What medications cannot be taken with ashwagandha? ›
There is evidence that ashwagandha might interact with some medications, including those for diabetes and high blood pressure, medicines that decrease the immune system response (immunosuppressants), sedatives, anti-seizure medications (anticonvulsants), and thyroid hormone medications.
Why can't you take ashwagandha long term? ›
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.
Who shouldn't take ashwagandha? ›
Large doses can cause upset stomach, diarrhea, and vomiting. Risks. Talk to a doctor before using ashwagandha if you have any health conditions, including cancer, diabetes, thyroid problems, bleeding disorders, ulcers, lupus, multiple sclerosis, or rheumatoid arthritis. Ashwagandha might interfere with thyroid tests.
Does ashwagandha have any negative side effects? ›
People can usually tolerate ashwagandha in small-to-medium doses. However, there have not been enough long-term studies to fully examine the possible side effects. Taking large amounts of ashwagandha can lead to digestive upset, diarrhea, nausea, and vomiting. This may be due to irritation of the intestinal mucosa.
What vitamins don t mix 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.
Is ashwagandha safe for the liver and kidneys? ›
Ashwagandha should be more often considered as a potential liver-damaging factor, and doctors should pay attention to herbal supplements taken by patients when collecting anamnesis [30]. A procedure that could optimize hospitalization is a liver biopsy to accurately determine the histopathologic type of liver injury.
Is ashwagandha safe for the liver? ›
Ashwagandha may be toxic to the liver (hepatotoxic). This is according to a recent review of case studies of liver damage caused by ashwagandha. As a general rule of thumb, never exceed the recommended dose of ashwagandha.
Is it bad to take ashwagandha every day? ›
There's little evidence to support long-term use of the supplement, according to the National Center for Complementary and Integrative Health. Experts note that if a person takes the correct dosage of ashwagandha and is monitored by a doctor, the drug should be safe and effective for months.
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).
Both ashwagandha and magnesium are available in a range of oral supplement forms and can support mental health and sleep. Taking both supplements together is generally safe and may enhance their effects.
Do I take ashwagandha in the morning or night? ›
To see the best results, most research recommends also taking Ashwagandha in the morning. Taking it twice a day can help your body maintain equilibrium in your adrenal system. You can buy ashwagandha in capsule form or as a powder to mix with coffee or tea.
Which is better for anxiety, ashwagandha or CBD? ›
Both supplements may help with overall mood improvement. CBD is believed to help by regulating mood through the endocannabinoid system. At the same time, ashwagandha has the potential to help with sleep and anxiety due to how it can protect the GABA system.
Does ashwagandha cause weight gain? ›
Can ashwagandha make you gain weight? Ashwagandha is unlikely to make you gain weight. There's some chance it could help you lose weight, but weight loss is a complicated formula. It's not clear if or how ashwagandha might play a role, but if it does, it likely has something to do with your metabolism.
How long does ashwagandha take to kick in? ›
Ashwagandha does not begin working immediately. In fact, according to most studies, results typically appear within 4-12 weeks. Still, some may feel a difference before then. Of course, there are factors that contribute to how long before it begins working.
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.
What happens when you take ashwagandha daily? ›
More specifically, daily doses of 225–600 mg for 1–2 months have been shown to significantly lower cortisol levels ( 2 , 3 , 4 ). Moreover, one review reported that taking at least 600 mg of ashwagandha per day for 8 weeks could reduce anxiety and improve sleep quality in people with stress or insomnia ( 5 ).
Can I take antidepressants and ashwagandha at the same time? ›
It depends on the specific antidepressant and ashwagandha preparation being used. It is generally recommended that you speak with a healthcare provider before taking ashwagandha with an antidepressant.
