Ashwagandha and Side Effects

Angela Gioffre Nutritionist with 25 years of experience.

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What to know before adding this traditional herb to your routine

Ashwagandha (Withania somnifera) is a root traditionally used in Ayurvedic medicine to support the body’s ability to adapt to stress, maintain vitality, and promote general wellbeing. While it is well-tolerated for most people when used at recommended doses, it’s important to be aware of possible side effects and considerations before starting.

Who Can Usually Take Ashwagandha Safely

Most healthy adults can take ashwagandha without experiencing negative effects, particularly when using the whole root powder in moderate amounts. It has been consumed for centuries as part of food and herbal wellness traditions.

Possible Mild Side Effects

A small number of people may experience:

• Digestive discomfort – such as loose stools, mild nausea, or stomach upset.

• Drowsiness or calming effect – particularly if taken in higher amounts or with other calming herbs/supplements.

• Changes in appetite – some people notice a small increase or decrease in appetite.

These effects are generally mild and resolve when the dose is reduced or if the supplement is taken with food.

When to Seek Professional Advice

You should speak with a healthcare practitioner before taking ashwagandha if you:

• Are pregnant or breastfeeding

• Have a thyroid disorder

• Have an autoimmune condition or are on immune-modulating medications

• Are preparing for surgery or recovering from a major medical procedure

While ashwagandha is traditionally used to support wellbeing, in certain circumstances it may not be appropriate without professional guidance.

Interactions to Consider

Ashwagandha may have additive calming effects if taken alongside other supplements or medications with sedative properties. If you are taking any prescription medication, it’s best to confirm safety with your healthcare provider.

Tips for Reducing Risk of Side Effects

1. Start low – Begin with the lower end of the recommended dose and increase gradually.

2. Take with food – This can help reduce any potential stomach discomfort.

3. Split doses – If you take a larger daily amount, divide it between morning and evening for more consistent support.

The Bottom Line

Ashwagandha is a widely used herb with a long tradition of safe use for stress support and general wellbeing. Most people tolerate it very well, but like any supplement, it’s best to start gradually and pay attention to how your body responds. If you have any health conditions or take medication, check with a healthcare professional first.