Ashwagandha has gained recognition for its stress-reducing, performance-enhancing, and cognition-supporting properties. As interest in this traditional herb grows, it’s essential to understand not only what it can do, but also what risks and side effects may accompany its use.
This article explores the known and potential side effects of Ashwagandha, who should avoid it, how to use it safely, and what research has revealed about its safety profile. While generally considered low-risk, it is not without concerns for certain individuals.
Is Ashwagandha Safe?
Most research indicates that Ashwagandha is safe when used as directed. Clinical trials have studied its effects using standardized extracts (most often KSM-66 or Sensoril) over periods ranging from four to 12 weeks without serious adverse events.
A 2020 review in the Journal of Ethnopharmacology concluded that Ashwagandha is well tolerated by most people when consumed in doses of up to 1,000 mg daily.
However, like any biologically active substance, it may cause side effects—especially if used incorrectly or by individuals with specific health conditions.
Commonly Reported Side Effects
1. Digestive Upset
Some users experience mild gastrointestinal issues when taking Ashwagandha, especially at higher doses. Reported symptoms include:
Nausea
Stomach cramps
Diarrhea
Gas or bloating
These symptoms typically subside when the dosage is reduced or when taken with food.
2. Drowsiness or Sedation
Ashwagandha’s calming properties can lead to drowsiness in some people. While this may be desirable when used for sleep, it can interfere with daytime focus or productivity.
This is more common in individuals who are sensitive to herbal supplements or are taking additional sedating medications.
3. Thyroid Hormone Alterations
Several studies suggest that Ashwagandha can increase thyroid hormone levels (specifically T3 and T4). This may benefit those with hypothyroidism but can pose risks for those with:
- Hyperthyroidism
- Graves’ disease
- Hashimoto’s thyroiditis (in some cases)
Regular monitoring of thyroid function is advised for individuals with known thyroid conditions.
Less Common But Notable Side Effects
Though rare, more serious reactions have been documented in case studies. These include:
- Liver toxicity (extremely rare; usually linked to contaminated supplements)
- Increased heart rate in sensitive individuals
- Headache or vertigo
- Mood swings or irritability in high doses
In nearly all cases, such effects were linked to overuse, low-quality products, or underlying health issues.
Who Should Avoid Ashwagandha?
Certain populations should be cautious or avoid Ashwagandha altogether:
- Pregnant or breastfeeding women – May stimulate uterine contractions
- People on immunosuppressants – Ashwagandha can stimulate immune function
- Individuals with hyperthyroidism – Risk of hormone imbalance
- Those with autoimmune diseases – Stimulating effect on immunity may exacerbate symptoms
Always consult a healthcare professional if you fall into one of these categories or are taking prescription medications.
Drug Interactions
Ashwagandha may interact with several medications, including:
- Sedatives or anti-anxiety drugs (e.g., benzodiazepines) – May increase drowsiness
- Thyroid medications – Can amplify hormonal effects
- Diabetes medications – May lower blood sugar too much
- Blood pressure medications – Can increase the risk of hypotension
How to Reduce the Risk of Side Effects
To minimize potential adverse reactions, consider the following:
- Start with a low dose and gradually increase as tolerated
- Take with food to reduce stomach upset
- Use standardized extracts with published safety data (e.g., KSM-66)
- Avoid combining with other sedatives unless approved by a doctor
- Monitor thyroid levels if taking for long periods
Choosing Safe Products
One of the most overlooked risks is low-quality or contaminated supplements. Choosing a product from a transparent, third-party-tested brand significantly reduces the risk of unexpected side effects.
Check out Tribe Organics, a provider of high-quality, organic supplements including ashwagandha gummies made with KSM-66 extract. Gummies offer a milder, palatable format ideal for first-time users.
When to Stop Taking It
Discontinue use and consult a physician if you experience:
- Elevated heart rate or blood pressure
- Severe digestive issues
- New or worsening thyroid symptoms
- Rash or allergic reaction
- Mood disturbances
While these reactions are rare, it’s better to act early and reassess usage with a qualified practitioner.
Final Thoughts
Ashwagandha is widely considered safe, especially when used in clinically supported doses and formats. Still, no supplement is universally risk-free. Understanding how your body responds, identifying potential conflicts with health conditions or medications, and choosing high-quality products can help reduce risks.
Awareness is the first step in responsible supplement use. With informed choices, Ashwagandha can be a safe addition to your wellness routine.