The Truth About Ashwagandha Benefits & Side Effects

If you're feeling stressed or anxious, you might have considered ashwagandha as a natural remedy, but do you know its potential side effects? Don't worry; we've got your back! In this blog post, we'll dive into its benefits, potential side effects of ashwagandha, and how to use it safely. So, let's get to the 'root' of the matter and uncover the truth about ashwagandha’s side effects.

What is ashwagandha?

Ashwagandha, scientifically known as Withania somnifera, is a small evergreen shrub native to India, North Africa, and the Middle East. It's been used for thousands of years to promote overall health and wellness in Ayurvedic medicine, a traditional Indian holistic healing system.

Ashwagandha is classified as an adaptogen, which helps your body manage and adapt to stress by supporting the adrenal glands and balancing stress hormones. In addition, the plant's roots are also used to make various supplements, like capsules, powders, and tinctures.

Research suggests that ashwagandha may help support anxiety, stress, sleep, cognitive function, and immune health. Furthermore, it may have anti-inflammatory and antioxidant properties, which contribute to overall health and wellness.

What are some of the top benefits of ashwagandha?

1. Reduce stress & anxiety

Ashwagandha is classified as an adaptogen, meaning it supports your body’s natural stress response by helping to regulate cortisol levels and calm the hypothalamic-pituitary-adrenal (HPA) axis.

In clinical trials, adults taking 250–600 mg daily experienced significant reductions in perceived stress and cortisol compared to placebo, along with marked improvements in sleep quality.

2. Boost athletic performance

Studies involving doses from 120 mg to 1,250 mg per day have demonstrated that ashwagandha can increase VO₂ max—the maximum oxygen your body can utilize during intense exercise—and accelerate gains in muscle strength.

In one eight-week trial, resistance-trained men on 600 mg of ashwagandha each day saw larger increases in muscle size and lifting capacity than those on placebo.

3. Enhance mental well-being

Emerging evidence suggests that ashwagandha may ease symptoms of anxiety, depression, and certain neuropsychiatric conditions.

Trials in people with schizophrenia and mood disorders who took 300–1,000 mg per day reported greater relief from depression and anxiety than placebo, likely due to the herb’s neuroprotective and neurotransmitter-modulating properties.

4. Support testosterone & fertility

In men aged 40–70, daily supplementation of 300–600 mg over eight weeks has been linked to an 18% rise in DHEA-S and a nearly 15% increase in testosterone.

Reviews also indicate improvements in sperm concentration, motility, and semen volume—making ashwagandha a promising option for supporting male reproductive health.

5. Balance blood sugar levels

Compounds like withaferin A in ashwagandha promote glucose uptake by cells, and clinical data show modest but meaningful reductions in fasting blood sugar, HbA1c, and insulin levels among individuals with elevated blood sugar. These effects can complement a balanced diet and exercise regimen for overall metabolic health.

6. Fight inflammation

Withaferin A and related phytochemicals help lower levels of pro-inflammatory markers like CRP, IL-6, and TNF-α in both animal models and human studies. Regular use may therefore support joint comfort and cardiovascular wellness by keeping inflammation in check.

7. Improve memory & focus

A review of clinical trials found that daily doses of 600 mg improved executive function, attention, reaction time, and various memory measures in adults with mild cognitive impairment. Ashwagandha’s antioxidant activity helps shield brain cells from oxidative stress and age-related decline.

8. Enjoy deeper sleep

Research in older adults (ages 65–80) taking 600 mg per day for 12 weeks showed significant enhancements in sleep quality and morning alertness versus placebo. Broader meta-analyses confirm that ashwagandha can gently improve overall sleep, especially for those struggling with insomnia.

What are some side effects of ashwagandha?

Below are some of the most common side effects of ashwagandha.

1. Digestive issues

Ashwagandha, known for its many benefits, may sometimes lead to digestive problems. Users may experience stomach discomfort, diarrhea, or nausea.

A study conducted on 75 participants found that 6.7% of the participants reported digestive issues after consuming ashwagandha root extract for 60 days. To avoid these side effects, starting with a lower dose and gradually increasing it is essential, allowing your body to adjust.

2. Sleepiness and drowsiness

Some people experience sleepiness or drowsiness as a side effect of ashwagandha, which might be attributed to its calming properties. A small percentage of users (3.3%) reported drowsiness in an 8-week study with 64 participants.

While this effect might benefit people struggling with insomnia, it could be inconvenient for others. Therefore, be cautious when driving or operating heavy machinery if you experience drowsiness after taking ashwagandha.

3. Headaches

Although ashwagandha is considered safe for most people, a few may experience headaches as a side effect. Therefore, monitoring your body's response and adjusting the dosage is essential. If headaches persist, consider consulting a healthcare professional for personalized advice.

4. Allergic reactions

Some people may have an allergic reaction to ashwagandha. Symptoms may include skin rash, itching, or difficulty breathing. If you experience these signs, discontinue use immediately and consult a healthcare professional.

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5. Lower blood pressure

Ashwagandha has been observed to potentially lower blood pressure in some cases. For example, a study with 98 participants showed a significant reduction in systolic and diastolic blood pressure after eight weeks of ashwagandha supplementation.

However, while this might benefit people with high blood pressure, it might pose risks for people who already have low blood pressure or are on medication for hypertension.

6. Liver toxicity

Although rare, there have been reports of liver toxicity associated with ashwagandha use. In a case study, a 32-year-old woman developed liver injury after consuming ashwagandha supplements for six weeks.

7. Interactions with thyroid medications

Ashwagandha may increase thyroid hormone levels, making it potentially problematic for people with thyroid issues or those taking thyroid medications. For example, a study found that ashwagandha supplementation increased T4 levels, which might lead to thyrotoxicosis in predisposed people.

Therefore, it's essential to consult a healthcare professional if you have a thyroid condition or are on thyroid medications before using ashwagandha.

8. Pregnancy and breastfeeding concerns

Ashwagandha isn't recommended for pregnant or breastfeeding women, as its safety during these periods is not well-established. Animal studies have suggested potential side effects on fetal development. To ensure the health and safety of both mother and baby, it's best to avoid ashwagandha during pregnancy and breastfeeding.

9 Interactions with antidepressants

Ashwagandha may interact with antidepressant medications, leading to increased drowsiness or other side effects. If you're taking antidepressants, consult your healthcare provider before adding ashwagandha.

10 Fertility concerns for men

While ashwagandha has been associated with supporting male fertility, excessive intake may have the opposite effect. A study on 180 infertile men showed that ashwagandha supplementation supported sperm quality and fertility.

However, it's crucial to stick to the recommended dosage and avoid overconsumption, as excessive amounts might potentially lead to side effects on fertility. Always consult a healthcare professional before starting any supplement regimen, especially if you have fertility concerns.

Are there any long-term side effects of ashwagandha use?

While ashwagandha is generally considered safe for most people, there is limited research on its long-term side effects. As a result, most studies on ashwagandha have been conducted over relatively short durations, usually ranging from a few weeks to a few months.

In the studies conducted, ashwagandha has demonstrated a good safety profile with no significant long-term side effects reported. For instance, a 2009 study involving 75 participants taking ashwagandha root extract for 60 days showed no serious adverse effects.

However, it's essential to approach long-term use with caution. Some potential concerns regarding long-term ashwagandha supplementation include the possibility of developing tolerance or experiencing unknown side effects over longer periods of time.

Also, the long-term safety of ashwagandha in certain populations, like pregnant or breastfeeding women, is not well-established.

Frequently asked questions (FAQ)

Here are some of the most frequently asked questions about ashwagandha's side effects.

Final thoughts

As we reach the end of our exploration into the side effects of ashwagandha, it's essential to remember that this ancient herb has many potential benefits. Still, just like anything else, moderation is key.

So before starting ashwagandha supplementation, consult your healthcare provider and responsibly embrace this adaptogenic herb's power. And as you embark on your journey with ashwagandha, don't forget to take it with a grain of laughter—because laughter is the best medicine, right?

So, next time you're stressed, think of ashwagandha as your stress-busting support, always there to help you adapt and conquer. Here's to a healthier, happier, and more "a-adapt-o-genic" you!

Source

• A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults
• Efficacy of Withania somnifera on seminal plasma metabolites of infertile males: a proton NMR study at 800 MHz
• (PDF) A Standardized Withania Somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A Double-Blind, Randomized, Placebo-Controlled Study
• Ashwagandha as a Unique Cause of Thyrotoxicosis Presenting With Supraventricular Tachycardia - PMC
• Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study
• Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis - PMC
• Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial
• Effects of a standardized extract of Withania somnifera (Ashwagandha) on depression and anxiety symptoms in persons with schizophrenia participating in a randomized, placebo-controlled clinical trial - PubMed
• Effects of Withania somnifera (Ashwagandha) on Stress and the Stress-Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia - PMC
• A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males
• Withania somnifera (Indian ginseng) in diabetes mellitus: A systematic review and meta-analysis of scientific evidence from experimental research to clinical application - PubMed
• Randomized placebo-controlled pilot clinical trial on the efficacy of ayurvedic treatment regime on COVID-19 positive patients
• A systematic review of the clinical use of Withania somnifera (Ashwagandha) to ameliorate cognitive dysfunction - PubMed
• Efficacy and Tolerability of Ashwagandha Root Extract in the Elderly for Improvement of General Well-being and Sleep: A Prospective, Randomized, Double-blind, Placebo-controlled Study - PMC