One of the most buzzed-about herbs in modern wellness, ashwagandha is appreciated for supporting stress resilience, hormone balance, energy levels, and mental sharpness.
The reason people are flocking to it is that, as more and more people take it, a question that needs to be answered has become clear: Is ashwagandha safe to take every day?
The short answer is “yes,” ashwagandha can safely be taken daily for many individuals, and it is typically well-tolerated.
But the truth is longer and more accurate (and it also depends on dosage, duration of use, your personal health situation, and the type of ashwagandha you are taking).
Before deciding if you want to take this ancient adaptogen daily, it is important to know how it works within your body.
Ashwagandha is an adaptogen, or a natural substance that combats stress without causing a forced physiological response.
And while stimulants drive the nervous system or sedatives clamp it down, adaptogens function by helping us find balance.
This is part of the reason ashwagandha has been prescribed for millennia on an ongoing basis, as a long-term tonic rather than a short shot in the dark.
How Ashwagandha Works in the Body to Regulate Stress and Cortisol
A study found that taking ashwagandha daily can help regulate cortisol levels, a hormone that has a significant impact on stress, metabolism, sleep, and immune function (1).
Chronic high levels of cortisol, on the other hand, can lead to all sorts of problems, including fatigue, feelings of anxiety or depression, weight gain, and hormonal imbalances.
Ashwagandha seems to encourage healthier cortisol rhythms, which is why many people feel both calmer and more resilient on it when they take it consistently (2).
That safety is quite dose-dependent, however.
The doses used in most research showing benefit were about 300 to 600 milligrams of a standardized root extract per day.
Consuming much higher doses without direction will not enhance effects but can increase the risk of experiencing unpleasant side effects like digestive issues, sleepiness, and headaches.
Duration is another factor that influences whether daily use is safe.
While ashwagandha is usually safe to take for several months without a break, some practitioners suggest having the occasional break (3).
Cycling the herb gives the body time to recalibrate and can prevent diminishing returns.
It is common to take ashwagandha daily for eight to twelve weeks, then break before starting it up again.
Who Should Be Cautious When Taking Ashwagandha Daily?
The quality of the supplement is also more important than many realize.
Not all ashwagandha products are created equal in terms of strength, purity, and formulation.
Root-only extracts are typically used over those that contain the leaves, as they can have different effects with fewer studies.
Poor-quality supplements are at high risk of containing contaminants or variable levels of active ingredients, with consequences for safety over time.
And individual biology is, of course, a huge factor. If you have a thyroid issue, you should take extra caution since ashwagandha might increase thyroid hormone levels.
It might help someone with an underactive thyroid, but if you have hyperthyroidism, daily use could exacerbate your symptoms.”
Likewise, individuals using sedatives, immunosuppressants, or hormone-based medications should check with a doctor before taking ashwagandha daily.
Also of importance are pregnancy and lactation.
Because of the lack of safety data, ashwagandha is not advised during pregnancy, especially in high doses or concentrated extracts.
Using it every day during that time could have some not yet understood risks.
In the end, consuming ashwagandha daily is safest when it is a choice, not an automatic.
This is where listening to your own body, beginning with a low dose and trying it out with patience and a quality product, and going after high-quality products instead of cheaper ones will make all the difference for long-term support or not.
Final Remarks
So, can I take ashwagandha every day? For most healthy adults, the answer is yes: in moderate amounts, when used responsibly and for specific health concerns. As with any potent botanical ally, ashwagandha is best when seen as part of a supportive repertoire rather than an end-all be-all health treatment. It's the combination of consistency and mindfulness that makes this ancient herb able to deliver its benefits in a way that is sustainable.
✨Wondering if ashwagandha is compatible with your daily routine? Experiment with top-quality adaptogens and use them judiciously. 🌿
FAQs on Ashwagandha for Everyday Use
Is ashwagandha safe for long-term use on a daily basis?
It seems safe for most with daily use for a few months, at least in moderate amounts. If you use it long-term, it must include breaks and watching for side effects.
Does taking ashwagandha daily create dependency?
Ashwagandha is also not addictive and doesn’t cause dependency, but cycling can preserve its effectiveness.
When is the best time of day to take ashwagandha daily?
A lot of people like to take it at night to unwind and relax, while others may be taking it in the morning for stress resilience. Timing depends on individual response.
Can daily ashwagandha affect sleep?
Ashwagandha works as a gentle sedative for many, but in some, it can be mildly stimulating. Adjusting timing often resolves this.
If I feel some side effects with ashwagandha, should I stop taking it?
Yes, that is what you should do, or consult your physician.
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
This randomized controlled trial demonstrated that daily supplementation with ashwagandha significantly reduced perceived stress scores and lowered serum cortisol levels over a 60-day period compared to placebo.
DOI link: 10.1097/MD.0000000000017186
2. Title: Effects of Ashwagandha (Withania somnifera) on stress and anxiety: A systematic review and meta-analysis
This meta-analysis of randomized controlled trials found that ashwagandha supplementation significantly reduced stress, anxiety, and cortisol levels, supporting its effectiveness when used consistently in adults.
DOI link: 10.1016/j.explore.2024.103062
3. Title: Safety of Ashwagandha Root Extract: A Randomized, Placebo-Controlled Study in Healthy Volunteers
This placebo-controlled trial showed that daily ashwagandha root extract was well tolerated over eight weeks, with no clinically significant adverse effects or changes in liver or thyroid function markers.
DOI link: 10.1016/j.ctim.2020.102642
