Are There Any Side Effects of Ashwagandha?

Are There Any Side Effects of Ashwagandha?

Ashwagandha (Withania somnifera) has been used in Ayurveda for centuries as an adaptogen. And a herb that helps the body manage stress and restore balance. Today, it’s one of the most popular herbal supplements worldwide, often taken for stress relief, better sleep, and improved energy.

But popularity also raises an important question: Is it completely safe, or are there side effects to watch out for?


You Might Not Know This

  • Ashwagandha is generally safe for most adults, but high doses may cause digestive upset, headaches, or drowsiness.
  • Fewer than 10% of users in 2024–2025 clinical studies reported mild side effects, usually when doses exceeded 1000 mg/day.
  • Pregnant women, people with autoimmune conditions, or those on thyroid/blood pressure medication should consult a doctor before use.
  • Long-term safety is still being studied. Most clinical trials cover up to 12 weeks of supplementation.

Common Side Effects of Ashwagandha

Most people tolerate Ashwagandha well. Fewer than 1 in 10 users report side effects, and when they do, they’re usually mild and linked to higher doses. These may include:

  • Digestive issues: nausea, diarrhea, or upset stomach
  • Drowsiness: more likely with nighttime or higher doses
  • Mild headaches: often temporary as the body adjusts
  • Allergic reactions (rare): rashes, itching, or irritation in sensitive individuals

When Do Side Effects Happen Most Often?

  • Doses exceed 1,000 mg/day without supervision.
  • Avoid low-quality, filler-laden supplements like the fake ashwagandha sold by cheap vendors and local shops.
  • Combined with other herbs or medications without guidance.
  • Taken on an empty stomach by people with sensitive digestion

The Role of Dosage and Quality

One of the biggest factors in avoiding side effects is choosing the right product. Ashwagandha supplements vary widely some powders are raw root with minimal potency, while standardized extracts like KSM-66 or Sensoril are concentrated and clinically tested. With extracts, smaller doses deliver stronger effects, but this also means exceeding the safe range is easier.

Low-quality supplements may also contain heavy metals, fillers, or inconsistent withanolide levels. Choosing lab-tested, certified products is one of the most effective ways to protect yourself from unexpected side effects.

 

How to Take Ashwagandha Safely

  • Start small – 300–500 mg per day is usually well tolerated.
  • Time it right – morning for energy, night for sleep support.
  • Choose quality – look for standardized extracts
  • Stay consistent – benefits build gradually over weeks.
  • Review after 8–12 weeks – adjust, pause, or continue depending on results.

Common Mistakes to Avoid

  • Starting with very high doses
  • Buying unverified brands with no third-party testing
  • Mixing Ashwagandha with alcohol or strong sedativesExpecting overnight results and doubling your dose out of impatience

Best Practices & Expert Tips

  • Take with food to minimize stomach upset
  • Split the dose (morning and evening) if you’re sensitive
  • Track your sleep, mood, and energy in a simple journal
  • Introduce one supplement at a time so you can clearly see what’s working

What About Long-Term Use?

Most clinical studies track Ashwagandha use for 8–12 weeks, which makes it difficult to say with certainty what happens if you take it for a year or more. Early data is encouraging, showing stable safety markers, but experts recommend cycling using it for 2–3 months, then taking a short break so the body doesn’t adapt too strongly and to allow hormone balance to reset naturally.

Who Should Avoid Ashwagandha?

While safe for most healthy adults, certain groups should be cautious:

  • Pregnant or breastfeeding women – Ashwagandha may influence hormones and uterine activity.
  • People with autoimmune diseases – It may overstimulate the immune system.
  • Thyroid patients – It can increase thyroid hormone production.
  • Those on multiple medications – Especially sedatives, blood pressure, or thyroid medications.

For these groups, consultation with a healthcare provider is essential.

FAQs

Is Ashwagandha safe for daily use?
 Yes, in recommended doses (300–600 mg/day) for up to 12 weeks.

Can it cause weight gain?
 Not directly. It may reduce stress eating and balance hormones, which can indirectly influence weight.

Does it affect hormones?
 Yes. Ashwagandha can raise testosterone in men and regulate cortisol in both men and women.

Can I take it with coffee?
 Yes, but since both influence energy, adjust timing to avoid overstimulation.

What happens if I stop suddenly?
 Nothing serious benefits may fade, but no withdrawal effects are reported.

References

 

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