Table of ContentsView AllTable of ContentsUsesSide EffectsPrecautionsDosageToxicityInteractionsHow to StoreSimilar SupplementsFrequently Asked QuestionsSources & What to Look For
Table of ContentsView All
View All
Table of Contents
Uses
Side Effects
Precautions
Dosage
Toxicity
Interactions
How to Store
Similar Supplements
Frequently Asked Questions
Sources & What to Look For
Ashwagandha, a plant used for thousands of years in traditional Indian medicine, contains substances used in dietary supplements to relieve anxiety, reduce stress, and improve sleep.Extracts from the roots contain numerous biochemicals, including a large group (withanolides) that can fight inflammation.
Ongoing research may prove that ashwagandha can improve physical performance, prevent chronic diseases, support the immune system, and fight cancer. However, more studies are needed to verify its role and the optimal dose needed to achieve results.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Uses of Ashwagandha
Varying levels of research have looked at the potential benefits of ashwagandha. Many of the studies on ashwagandha have been performed in laboratory settings or on animal models, but some human trials do exist.
A recent study looked at the health claims and safety of ashwagandha and found that the herb has shown anticancer, anti-inflammatory, heart-protective, liver-protective, andimmunomodulatory(able to change the immune system) actions.
Researchers from another review concluded that ashwagandha might be useful in conditions such as:
Studies used in this review included human, animal, and lab research.
With such a long list of claims, it’s important to look closely at the research. Some of the more compelling potential uses of ashwagandha are outlined below.
Supplement FactsActive ingredient(s):Withanolides, Withaferin A, steroidal lactones, steroidal alkaloidsAlternate name(s):Ayurvedic Ginseng, Indian Ginseng, winter cherry,Withania somniferaLegal status:Legal and available over the counter (OTC) in the United StatesSuggested dose:Dosing varies; may depend on the brand of supplement or reason for useSafety considerations: Not enough known about long-term safety; side effects including drowsiness, upset stomach, diarrhea, and vomiting
Supplement Facts
Active ingredient(s):Withanolides, Withaferin A, steroidal lactones, steroidal alkaloidsAlternate name(s):Ayurvedic Ginseng, Indian Ginseng, winter cherry,Withania somniferaLegal status:Legal and available over the counter (OTC) in the United StatesSuggested dose:Dosing varies; may depend on the brand of supplement or reason for useSafety considerations: Not enough known about long-term safety; side effects including drowsiness, upset stomach, diarrhea, and vomiting
What Happens When You Take Ashwagandha and Magnesium Together
Stress
Ashwagandha is thought to have a positive impact on chronic stress.Some research has proven that this may indeed be true.
A recent study out of India compared varying doses of ashwagandha to a placebo for the treatment of stress.
Within this specific study, participants were randomized to receive aplacebo(sugar pill with no active ingredients), an ashwagandha dose of 250 milligrams (mg) per day or 600 milligrams per day.
A different study found similar results.
In this investigation, participants took either a placebo or 240 milligrams per day of ashwagandha extract. After 60 days, participants who took ashwagandha reported lower levels of stress and were also found to have reduced cortisol levels.
Researchers of the study believed that these results were due to the ability of ashwagandha to moderate the body’s stress response.
It’s worth noting that a drawback of both these studies is that they were performed on small sample sizes.Large-scale studies are necessary to prove ashwagandha’s effects on stress further.
Anxiety
In Ayurvedic medicine, ashwagandha has been used for centuries as an alternative treatment for anxiety. Ashwagandha may be used for anxiety due to its perceived anti-inflammatory and antioxidant properties.
One systematic review found just five human trials that studied ashwagandha as an anxiety treatment. It was concluded that participants from all five studies found improvements in their anxiety. However, the review noted various limitations of the studies, including study design and potential bias.
In comparison, a small human trial published in 2022 showed additional proof that ashwagandha may be helpful for people living with anxiety. Study participants were randomized to receive a placebo, 225 milligrams per day of ashwagandha, or 400 milligrams per day of ashwagandha for 30 days.
After 30 days, those who took either dose of ashwagandha self-reported positive effects on their anxiety.
Memory
Another traditional use of ashwagandha in Ayurveda is for memory issues.
One clinical trial evaluated how ashwagandha root extract affects memory and overall cognitive function.
In this randomized, double-blind, placebo-controlled trial, 125 adult participants were randomized to either 300 milligrams per day of ashwagandha sustained release or a placebo for 90 days. From the study results, researchers concluded that ashwagandha improved memory and focus.
Compared to those who took the placebo, participants who took ashwagandha were found to have better visual memory, learning, and attention.
Additionally, a pilot study looked at ashwagandha’s effects on people withmild cognitive impairment. Participants of this study received either a placebo or 300 milligrams of ashwagandha twice per day for eight weeks.
At the end of the study, significant improvements in general memory and immediate memory were seen in the ashwagandha group.
Nonetheless, additional large-scale, long-term studies would strengthen these findings.
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Physical Performance
In recent years, some researchers have assessed how ashwagandha may benefit physical performance. Historically, ashwagandha has been thought of as a possible stimulant for athletics since the ancient medical system.
According to one study that examined ashwagandha’s effect on athletics, ashwagandha may improve both endurance and recovery in healthy adult athletes.
In the study, participants received either a placebo or 600 milligrams per day of ashwagandha for eight weeks.Aerobic capacityandrecoverywere assessed for all participants throughout the study. After eight weeks, statistically significant improvements were seen in both aerobic capacity and recovery for those who took ashwagandha.
Another study (a systematic review and meta-analysis) found that ashwagandha may benefit athletes. Twelve studies were included in the final review, and researchers concluded that ashwagandha showed more improvements in physical performance than placebo pills.
The specific components of physical performance included strength and power, endurance, and fatigue/recovery.
As this is a relatively new area of research, more vigorous studies are needed.
Insomnia
Insomnia is a common sleep disorder that is defined as an inability to get adequate sleep.Ashwagandha may be able to help with insomnia.
A study compared ashwagandha to a placebo to determine whether the herb would have a positive effect on insomnia.
The study took place over 10 weeks, and participant results were assessed based onsleep onset latency, total sleep time,sleep efficiency, and wake after sleep onset. Significant improvements were seen in all sleep parameters for those who took ashwagandha (300 milligrams twice daily).
Similar results were reported in another study that examined ashwagandha’s effect on attaining quality sleep.
Per the research, ashwagandha demonstrated small but significant benefits on overall sleep for those with insomnia. Of note, the benefits were strongest in those who took at least 600 milligrams per day of ashwagandha for at least eight weeks.
Moreover, researchers also noted several limitations of the studies included, such as the varying methods used to assess sleep quantity and quality. Safety and adverse events were also not well-reported in the studies used in the review.
SGAPhoto / Getty Images.
Are There Side Effects of Ashwagandha?
Often, herbs and supplements come with a risk of side effects. Although ashwagandha is mainly considered safe, side effects may be possible. These side effects may be mild or severe.
Common Side Effects
Long-term safety studies on ashwagandha are lacking.
However, some adverse effects are generally associated with ashwagandha. The most common side effects include:
Other less common side effects of ashwagandha include:
If you experience side effects when taking ashwagandha, be sure to stop using it and seek advice from a healthcare provider.
Severe Side Effects
In rare cases, the use of ashwagandha may lead toliver damage.
A 2020 case study examined five adults who had experienced signs of hepatotoxicity, or toxicity to the liver, after using ashwagandha in varying doses. Among the five cases, ashwagandha dosing ranged from 450 to 1,350 milligrams daily. The liver damage never progressed toliver failure, and most cases were resolved within five months.
Researchers from a different study believe that withanone (Win), a bioactive substance found in ashwagandha, is to blame for the liver damage.
According to their lab study, withanone may interfere withDNA, leading to liver damage.
However, these results have not been proven in humans.
Some people should avoid using ashwagandha due to safety concerns.
People who arepregnantorbreastfeedingshould not use ashwagandha. Safety studies have not been performed on these populations, so it’s best to avoid using ashwagandha altogether while pregnant or breastfeeding.
Anyone with upcomingsurgeryshould stop using ashwagandha at least two weeks prior. There is concern that ashwagandha interacts with anesthesia commonly used in surgery.
Ashwagandha may increase thyroid hormone levels. People withthyroid conditionsor who are takingthyroid medicationsshould talk with a healthcare provider before using ashwagandha.
Additionally, ashwagandha may increasetestosteronelevels in the body. It is recommended that people with hormone-sensitiveprostate canceravoid using ashwagandha out of an abundance of caution.
Dosage: How Much Ashwagandha Should I Take?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
Due to an overall lack of scientific evidence, there are no standard dosage guidelines for ashwagandha.
For insomnia, a dose of 600 milligrams per day has been found to be safe and effective.This dosing has also been associated with improvements in memory.
People using ashwagandha for physical performance may need to take higher doses of up to 1,250 milligrams daily to see benefits.
Lower ashwagandha doses of 225 milligrams per day to 400 milligrams per day have been associated with perceived improvements in stress and anxiety.
Talk with a healthcare provider about the right ashwagandha dosage for your needs.
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What Happens If I Take Too Much Ashwagandha?
Per the review, five people experienced liver toxicity after taking varying brands and doses of ashwagandha for different lengths of time.
The length of use of ashwagandha ranged from 14 to 110 days, and doses ranged from 450 milligrams to 1,350 milligrams per day. Fortunately, no cases resulted in liver failure, and all recovered.
Taking high doses of ashwagandha may increase your risk of side effects.
As a general rule of thumb, never exceed the recommended dose of ashwagandha.
Does Ashwagandha Interact With Any Medications?
Ashwagandha may interact with various medications. It may also interact with other herbs, supplements, and even foods.
As with many other herbal supplements, little research is available on possible interactions. However, there is concern that herbs like ashwagandha may have interactions that have not yet been identified.
For this reason, it’s always best to tell a healthcare provider if you are taking any medications and/or supplements before starting a new supplement.
Some evidence suggests that ashwagandha may interact with:
Before starting a new supplement, it is vital that you carefully read the ingredients list and nutrition facts panel to know which ingredients and how much of each ingredient is included in the supplement.
You should also review supplement labels with a healthcare provider to discuss any potential interactions with foods, other supplements, and medications.
How to Store Ashwagandha Supplements
To prolong shelf life, ashwagandha supplements should be stored in a cool, dry place. They should also be kept from direct sunlight and stored in their original bottle or container.
It’s important to keep all supplements out of reach of small children and pets who may accidentally ingest more than they should.
Discard any remaining ashwagandha supplements once they expire or as indicated on the packaging.
Supplements That Are Similar to Ashwagandha
Several supplements and herbs may act similarly to ashwagandha. These supplements may contain similar active ingredients or have potential uses that are like those of ashwagandha.
Supplements that are similar to ashwagandha include:
It’s typically best to take just one supplement or herb at a time for a medical condition. Talk with a healthcare provider about which herb or supplement may be best for you.
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Ashwagandha supplements are meant to be taken every day.Although, it’s important to note that long-term studies have not been performed on ashwagandha. This means not enough is known about either the safety or effectiveness of taking daily ashwagandha for an extended period of time.Ashwagandha is considered safe when taken daily for up to three months.
Ashwagandha supplements are meant to be taken every day.
Although, it’s important to note that long-term studies have not been performed on ashwagandha. This means not enough is known about either the safety or effectiveness of taking daily ashwagandha for an extended period of time.
Ashwagandha is considered safe when taken daily for up to three months.
Ashwagandha isn’t right for everyone.
People taking certain medications may need to avoid using ashwagandha. This includes:
As with many other herbs and supplements, ashwagandha has a risk of side effects.Although side effects do not always occur, you may experience drowsiness, stomach pain, or loose stools when taking ashwagandha. In rare cases, ashwagandha may cause liver damage.
As with many other herbs and supplements, ashwagandha has a risk of side effects.
Although side effects do not always occur, you may experience drowsiness, stomach pain, or loose stools when taking ashwagandha. In rare cases, ashwagandha may cause liver damage.
What to Look for When Choosing Ashwagandha Supplements
Ashwagandha is not naturally found in foods, which means the only way to get it is through supplements.
Ashwagandha Supplements
Ashwagandha supplements come in various forms, including capsules, gummies, caplets, liquid extracts, and powders. You can also use ashwagandha as anherbal tea.
There is no scientific evidence to support one supplement form over another, which means you should choose the one that best fits your lifestyle.
Most ashwagandha supplements are naturally vegan and gluten-free. Be sure to confirm new supplements fit your dietary needs or preferences. Some but not all ashwagandha supplements areorganic.
Summary
Ashwagandha (Withania somnifera) is a natural herb used for centuries in Ayurveda.
Some research shows that ashwagandha may provide benefits for stress, anxiety, memory loss, insomnia, and other health conditions.However, many studies supporting the use of ashwagandha are small or poorly designed.
Ashwagandha and other dietary supplements should never replace standard medicine or care. Always talk with a healthcare provider before starting any new supplement regimen.
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