Ashwagandha has taken the wellness world by storm, appearing in everything from stress supplements to sleep aids and pre-workout blends.
But as its popularity continues to rise, so do the questions—including one very important one: are there negative side effects of ashwagandha you should know about?
The short answer is yes.
While ashwagandha is generally well-tolerated by most healthy adults, it is not without its risks.
Understanding those risks before you start taking them could save you from uncomfortable—and in some cases, serious—health consequences.
What Is Ashwagandha and Why Is It So Popular?
Ayurvedic medicine has utilized the adaptogenic herb ashwagandha (Withania somnifera) for more than 3,000 years.
It is most commonly used to help the body manage stress, support hormonal balance, improve sleep, and boost energy levels.
Ashwagandha is one of the most studied natural supplements for stress and anxiety since clinical studies have demonstrated that it can dramatically lower cortisol levels (1).
Its growing presence in mainstream wellness has made it one of the best-selling herbal supplements globally.
However, popularity does not automatically mean safety for everyone.
What Are the Negative Side Effects of Ashwagandha?
Ashwagandha's most frequently reported adverse effects include digestive problems such as nausea, vomiting, diarrhea, and upset stomach.
These effects are more likely to occur when ashwagandha is taken on an empty stomach or at higher doses.
Some users have reported headaches, drowsiness, and dizziness, particularly when first starting supplementation.
There have also been rare but serious cases of ashwagandha-induced liver injury, including hepatotoxicity, documented in medical literature (2).
Skin reactions such as rashes or itching have occasionally been reported, suggesting possible allergic responses in sensitive individuals.
Ashwagandha may occasionally lower blood pressure or blood sugar, which might be troublesome for those who are already taking care of these diseases.
Who Should Avoid Ashwagandha?
Pregnant women should avoid ashwagandha entirely, as it has been associated with uterine contractions and the potential risk of miscarriage (3).
Because there is insufficient safety data, breastfeeding moms are also recommended to avoid it.
People with autoimmune conditions such as rheumatoid arthritis, lupus, or multiple sclerosis should use caution, as ashwagandha may stimulate immune system activity.
Individuals with thyroid disorders need to be particularly careful—ashwagandha has been shown to influence thyroid hormone levels, which could interfere with thyroid medications or worsen certain conditions (4).
Those scheduled for surgery should stop taking ashwagandha at least two weeks beforehand due to its potential effects on the central nervous system and blood pressure.
How Much Ashwagandha Is Too Much?
The majority of clinical trials employ daily doses of ashwagandha root extract between 300 and 600 mg.
Higher doses—particularly above 1,000 mg per day—have been more strongly associated with adverse effects, including liver stress and gastrointestinal distress.
Long-term daily use beyond three months has not been extensively studied, which means extended supplementation carries uncertain risks.
Cycling the supplement—taking it for 8 to 12 weeks and then taking a break — is a strategy some health practitioners recommend.
Always follow the dosage instructions on the product label or consult your healthcare provider before adjusting your dose.
Can Ashwagandha Interact With Medications?
Yes, ashwagandha can interact with several types of medications, and this is one of the more overlooked negative side effects of ashwagandha.
It could intensify the sedative effects of drugs, including anticonvulsants, benzodiazepines, and sleep aids, possibly leading to excessive sleepiness.
Because ashwagandha can lower blood sugar, it may amplify the effects of diabetes medications, increasing the risk of hypoglycemia (5).
Its potential to lower blood pressure means it may interact with antihypertensive drugs, potentially causing blood pressure to drop too low.
People taking immunosuppressants should avoid ashwagandha, as its immune-boosting properties may counteract the medication's intended effects.
How to Minimize Side Effects of Ashwagandha
One strategy to minimize gastrointestinal adverse effects is to take ashwagandha with food rather than on an empty stomach.
Your body will have more time to adjust if you start with a smaller dose and increase it gradually.
Selecting a premium supplement that has undergone independent testing for efficacy and purity greatly lowers the possibility of impurities causing negative side effects.
The safest course of action is always to speak with a healthcare professional before beginning ashwagandha, particularly if you are on prescription drugs or already have a medical issue.
It's important to keep an eye on how your body reacts during the first few weeks; if adverse effects continue, stop using the product and consult a doctor.
Final Thoughts
Ashwagandha is a powerful adaptogen with real benefits, but it is not risk-free.
The most common negative side effects include digestive discomfort, drowsiness, and in rare cases, liver injury.
Certain groups—including pregnant women, people with autoimmune conditions, and those on specific medications—should avoid it or use it only under medical supervision.
Sticking to evidence-based dosages, cycling its use, and choosing quality products are your best tools for reducing risk.
When in doubt, talk to your doctor before adding ashwagandha to your routine.
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FAQ
Is it safe to take ashwagandha every day?
For most healthy adults, short-term daily use of ashwagandha (up to 3 months) is considered safe. Long-term daily use has not been thoroughly studied.
Can ashwagandha cause liver damage?
Rare cases of ashwagandha-related liver injury have been documented. If you experience jaundice, dark urine, or severe fatigue while taking it, stop use immediately and consult a doctor.
Does ashwagandha affect hormones?
Ashwagandha does indeed affect cortisol and thyroid hormone levels. Before using, anyone with thyroid issues should speak with their physician.
What happens when you stop taking ashwagandha?
Most people do not experience withdrawal symptoms, but the benefits, such as reduced stress and improved sleep, may gradually diminish.
Can ashwagandha make anxiety worse?
In some individuals, particularly those sensitive to its stimulating properties, ashwagandha may initially increase feelings of anxiety before improving them.
Related Studies
1. Title: An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study
Summary: This randomized, double-blind, placebo-controlled trial showed ashwagandha extract (240 mg daily for 60 days) significantly reduced morning cortisol levels by 23% in stressed adults compared to placebo.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6750292/
2. Title: Ashwagandha-induced liver injury—A case series from India and literature review
Summary: This case series from India reported 8 cases of liver injury from single-ingredient ashwagandha formulations, predominantly cholestatic hepatitis, with high mortality in those with pre-existing liver disease.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC10531359/
3. Title: Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients: A Double-Blind, Randomized Placebo-Controlled Trial
Summary: This double-blind, randomized placebo-controlled trial demonstrated that 600 mg daily ashwagandha root extract for 8 weeks significantly increased serum T3 and T4 levels while reducing TSH in subclinical hypothyroid patients.
Link: https://www.liebertpub.com/doi/abs/10.1089/acm.2017.0183
4. Title: Effects of Eight-Week Supplementation of Ashwagandha on Cardiorespiratory Endurance in Elite Indian Cyclists
Summary: Though not the primary focus, this clinical trial noted ashwagandha supplementation (500 mg twice daily for 8 weeks) significantly reduced fasting blood glucose levels in healthy elite cyclists, indicating potential hypoglycemic effects.
Link: https://www.nmi.health/ashwagandha-a-review-of-clinical-use-and-efficacy/
5. Title: Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities: A Narrative Review
Summary: This narrative review highlights limited human clinical data on ashwagandha's safety during pregnancy, noting traditional concerns and animal studies suggesting uterine stimulant effects that could pose risks.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC10147008/
