Ashwagandha is a powerful herbal supplement with centuries of traditional use in Ayurvedic medicine. It’s praised for its ability to reduce stress, boost energy, and improve sleep — but just like any supplement, it’s important to understand the potential side effects and risks before adding it to your daily routine.
Let’s take a closer look at the possible downsides of this popular herb.
❗ Common Side Effects of Ashwagandha
Most people tolerate ashwagandha well, especially in moderate doses. However, some users may experience mild to moderate side effects, including:
1. Stomach Upset
- Nausea, vomiting, or diarrhea may occur when taken on an empty stomach or in high doses.
- Taking it with food often helps reduce this issue.
2. Drowsiness or Sedation
- Ashwagandha has calming properties that may cause drowsiness or a “relaxed” feeling.
- This can be helpful for anxiety or sleep — but may interfere with daytime focus if taken in the morning.
3. Headache or Dizziness
- A small number of users report light-headedness or headaches, especially when starting the supplement or combining it with other herbs.
4. Allergic Reactions (Rare)
- Though uncommon, some individuals may experience itching, rash, or shortness of breath.
- Stop use and seek medical help if any allergic signs appear.
⚠️ Who Should Avoid Ashwagandha?
Ashwagandha may not be safe for everyone. You should avoid or use caution if:
👩🍼 Pregnant or Breastfeeding
- Ashwagandha may cause uterine contractions and is not recommended during pregnancy.
- There’s not enough research on its safety while breastfeeding.
🩺 People with Autoimmune Disorders
- Ashwagandha can stimulate the immune system, which may worsen autoimmune conditions like:
- Lupus
- Rheumatoid arthritis
- Hashimoto’s thyroiditis
💊 People Taking Certain Medications
Ashwagandha may interact with:
- Sedatives or anti-anxiety medications (can increase drowsiness)
- Thyroid medications (ashwagandha may increase thyroid hormone levels)
- Blood sugar medications (may lower blood sugar levels too much)
- Blood pressure medications (can lead to overly low BP)
Always check with a doctor if you’re on medication or have chronic health conditions.
⚖️ How to Minimize Side Effects
- Start small: Begin with a low dose (e.g. 300 mg/day) and gradually increase if needed.
- Take with food: Helps prevent digestive discomfort.
- Stick to high-quality supplements: Choose trusted brands that use pure, standardized extracts.
- Monitor for reactions: If you feel unwell or notice unusual symptoms, stop use and consult a healthcare professional.
🙋 Frequently Asked Questions
Q: Is ashwagandha safe to take long-term?
A: For most people, yes — especially when taken in appropriate doses. However, it’s good to take breaks or cycle your usage (e.g. 8 weeks on, 2 weeks off).
Q: Can I take ashwagandha every day?
A: Yes, many people take it daily. But long-term use should be discussed with a healthcare provider, especially if you’re on medications.
Q: What’s the best time to take ashwagandha?
A: At night for better sleep, or in the morning to manage stress. Avoid taking it before driving or working if it makes you feel drowsy.
💭 Final Thoughts
While ashwagandha offers many health benefits, it’s not without risks — especially for those with specific health conditions or sensitivities. The key is to start slowly, pay attention to how your body responds, and seek professional advice when in doubt.
“Even natural remedies require smart, informed use.”