One of the most sought-after herbal supplements worldwide is Ashwagandha, known for its adaptogenic properties. (1)
Most people use ashwagandha to decrease stress, increase energy, and support overall wellness, but there are some risks and side effects to consider.
Adding high-quality supplements to your daily routine can support overall health and well-being when chosen carefully.
If you decide to take ashwagandha, this guide covers the most important things you should know about its potential side effects, who should avoid it, and how to minimize risks.
Why Is Ashwagandha Popular, and What Is It?
Withania somnifera (Ashwagandha) is a traditional herb in Ayurvedic medicine that helps the body adapt to stress.
It’s often used to boost mood, improve focus, and support the immune system.
Ashwagandha has a long history of medicinal use. It has become more prevalent in recent years for its potential to improve mental and physical resilience, but like any supplement, it has known risks.
Ashwagandha Side Effects
Ashwagandha is generally safe for most people but has many side effects. It can be dangerous if you take it in large amounts or without the supervision of a medical professional.
Digestive discomfort, such as nausea, upset stomach, and sometimes diarrhea, are some of the most common side effects of ashwagandha.(2)
These effects are usually mild and often bother people with sensitive digestive systems.
Additionally, Ashwagandha may make you feel drowsy or dizzy when taken at higher doses, so it’s advised to start with a lower dose and work your way up.
Rarely do people have a mild rash or itching when taking this product.
In addition, ashwagandha may also sometimes lower blood pressure, which could be a problem for those with low blood pressure or on medications to control it.
Ashwagandha Side Effects: Serious or Long-Term
Most side effects of ashwagandha are mild, but there are some cases in which ashwagandha has been linked with more severe or long-term health effects.
For example, some say that ashwagandha can be toxic to the liver or that it causes liver toxicity, particularly in people who take high doses over long periods. (3)
It’s not a typical response, but it emphasizes the need for moderation and seeking advice from a healthcare provider before taking a new supplement.
It can also affect thyroid hormone levels, either increasing or decreasing production, which can be problematic for people with thyroid conditions.
Ashwagandha can sometimes hurt hormone levels and cause hormonal imbalances in women with menstrual cycles or in men with testosterone levels.
However, ashwagandha may worsen anxiety or feelings of restlessness in some people, even though it’s often used to ease anxiety.
Ashwagandha Side Effects for Men & Women
Because ashwagandha affects hormone levels, it may affect men and women differently. (4)
For men, ashwagandha has been shown to possibly boost testosterone (which can give you more energy and muscle), but it may also lead to hormonal imbalances or fertility problems.
Ashwagandha may interact with thyroid hormones in women, so it should be avoided by those with thyroid conditions or who are sensitive to menstrual cycle irregularities.
Women may also experience hormonal shifts from Ashwagandha that may affect mood or energy levels, depending on what other medications or supplements they take.
Who Should Avoid Ashwagandha?
Ashwagandha has specific risks, and people should be careful or avoid them altogether.
As there is little research on how safe ashwagandha is for pregnant and breastfeeding women, pregnant and breastfeeding women are generally advised to avoid ashwagandha.
Ashwagandha also shouldn’t be taken by people with autoimmune conditions, like rheumatoid arthritis or lupus, as it could stir up immune activity and make symptoms worse.
Ashwagandha should be used with caution by those with thyroid disorders, as it may affect thyroid hormone levels.
Anyone using medications that can interact with ashwagandha, including antidepressants, sedatives, or thyroid medications, should speak with a doctor before use to avoid potential adverse interactions.
Should Ashwagandha Increase Anxiety?
However, ashwagandha is often touted as a solution for anxiety, though it can sometimes have the opposite effect, especially at high doses.
Some people have experienced increased anxiety, nervousness, or agitation from ashwagandha.
The reason for this paradoxical reaction isn’t completely understood, but some people may be more sensitive to ashwagandha’s effects on the nervous system.
If you find that taking ashwagandha increases your anxiety or restlessness, you may want to cut back on dosage or stop altogether.
Is Ashwagandha Safe to Take Daily?
Generally, ashwagandha is safe at daily doses, but some people may have side effects if taken daily for extended periods.
If you decide to take ashwagandha daily, it’s essential to start with a low dose and watch how your body reacts.
Although there are no long-term side effects, experts often suggest taking ashwagandha in cycles, meaning that you use it for a certain period and then stop, to reduce the likelihood of long-term side effects.
When picking an ashwagandha supplement, quality matters, too, as low-quality or contaminated products can increase your health risk.
How to reduce the risk of Ashwagandha side effects
If you’re considering trying Ashwagandha, there are ways to minimize your risk of side effects.
Take a low dose of around 300 - 500 mg daily and increase if your body reacts well.
Third-party tested, high-quality Ashwagandha supplements are the way to go to ensure impurities are avoided and potency is consistent.
Don’t take ashwagandha on an empty stomach, as it might prevent digestive issues.
Stop using Ashwagandha if you develop any side effects, and speak to a healthcare professional for advice.
Final Thoughts
While ashwagandha may have many potential health benefits, it is essential to know its side effects and how to use it carefully.
Mild side effects such as digestive discomfort and drowsiness are common. Still, serious risks such as liver toxicity, hormonal imbalances, and increased anxiety also exist, mainly when used for a long time or in high doses. (5)
If you’re thinking about using Ashwagandha daily, start slow, choose high-quality supplements, and watch how your body responds.
Any supplement should also be consulted with a healthcare professional before use, especially if you have underlying health conditions.
If you are looking for herbal support for stress or energy, ashwagandha may be something to consider, but first, you need to know the risks and benefits of its use.
Looking for Natural Resilience? Ashwagandha may help you cope with life’s daily stresses—naturally and effectively.
FAQs
Are there any adverse effects on Ashwagandha?
Typical side effects include digestive issues, drowsiness, and skin reactions, while more severe effects can include hormonal changes and liver issues.
Is it risky to take Ashwagandha daily?
Daily use can be safe for some but may cause issues like low blood pressure or hormonal imbalances for others. Always consult a healthcare provider.
What happens when you take Ashwagandha every day?
Daily intake may offer benefits, but some people may experience adverse effects, such as changes in thyroid levels or mild digestive issues.
Can Ashwagandha increase anxiety?
Though ashwagandha is often used to relieve anxiety, it can increase anxiety or agitation in some cases, especially if taken in high doses.
What are Ashwagandha's side effects on the liver?
In rare cases, ashwagandha has been linked to liver toxicity, particularly when taken in excessive doses or without professional guidance.
Related Studies
Title: General Benefits and Adaptogenic Properties of Ashwagandha
A systematic review highlights ashwagandha's adaptogenic properties, demonstrating its effectiveness in reducing stress and enhancing overall wellness through various physiological mechanisms.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10002162/
Title: Digestive Side Effects of Ashwagandha
This case report discusses instances of digestive discomfort, including nausea and upset stomach, associated with ashwagandha supplementation, emphasizing the need for caution in its use.
Link:https://journals.lww.com/ajg/Fulltext/2022/10002/S2976_Cry_Me_a_Liver__Ashwagandha_Induced_Liver.2976.aspx
Title: Potential Liver Toxicity with Ashwagandha
A case series presents multiple instances of ashwagandha-induced liver injury, illustrating the hepatotoxic potential of this herbal supplement, particularly in high doses or prolonged use.
Link:https://journals.lww.com/hepcomm/fulltext/2023/10010/ashwagandha_induced_liver_injury_a_case_series.37.aspx
Title: Ashwagandha’s Impact on Hormone Levels
Research indicates that ashwagandha can significantly influence hormone levels, particularly testosterone and thyroid hormones, which may have implications for both male and female health.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10002162/
Title: Effects on Anxiety Levels
A study examines ashwagandha's effects on anxiety, noting that while it generally reduces anxiety symptoms, some individuals may experience a paradoxical increase in anxiety levels.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10002162/
