Ashwagandha: Everything You Need To Know

Ashwagandha, also known as Withania somnifera, has a long history of usage in Ayurvedic medicine. In recent years, it’s gained popularity as a natural cure for alleviating stress and nervousness, sharpening mental clarity, increasing vitality, and promoting general health and well-being.

While ashwagandha is generally safe when used as advised, there are a few things you should know before using it.

How Ashwagandha Works

Ashwagandha’s medicinal properties are attributed to its active components, withanolides. Anti-inflammatory, antioxidant, anti-stress, and immune-enhancing activities have all been observed in investigations of withanolides.

As an adaptogen, ashwagandha aids the body in dealing with stress and maintaining a healthy hormonal equilibrium.

Ashwagandha’s ability to enhance cognitive and physical performance stems from its ability to strengthen adrenal glands, lower cortisol levels, and control the release of neurotransmitters like serotonin and dopamine.

Potential Side Effects

Ashwagandha is generally well tolerated and produces no serious adverse effects when used appropriately by the vast majority of healthy adults. Some potential negative consequences, however, include:

• Stomach upset – When taken in excess, ashwagandha might cause some moderate GI issues such stomach pain, nausea, diarrhea, and vomiting. If stomach upset occurs, try starting with a lesser dose and taking it with meals.
• Drowsiness – Ashwagandha has sedative effects and, especially at higher doses, can make you feel sleepy. Avoid taking ashwagandha if you plan on doing anything that requires you to be awake and aware, including driving.
• Blood pressure fluctuations – Short-term effects of ashwagandha on blood pressure include both drops and spikes. If you have hypotension or hypertension, your blood pressure should be closely monitored while taking ashwagandha.
• Hormonal changes – Some people may not like how it affects hormones like progesterone, testosterone, TSH, and thyroid hormones. If you experience any hormonal negative effects, it is best to stop using the product immediately.
• Drug interactions – Ashwagandha could have pharmacological interactions with tranquilizers, blood pressure medicines, thyroid supplements, and immune system suppressants. If you are already taking any drugs, see your doctor before consuming ashwagandha.

Although short-term use of ashwagandha at authorized doses has been shown to be safe, the herb’s long-term safety is not yet understood. While liver damage from over dosing is extremely uncommon, it is possible. The safety of using ashwagandha supplements for an extended period of time has to be investigated further.

Dosage and Duration Recommendations

Ashwagandha extract is usually taken at a dosage of 300–500 milligrams daily. It is recommended to begin treatment with a lower dose, such as 300 mg per day, then increase if necessary over many weeks to reduce the likelihood of unpleasant side effects.

Take ashwagandha for no longer than 3 months without giving your body at least 1 month to recover. Instead of taking ashwagandha all year long without a break, it is recommended to “cycle” its use (take it for a while, then stop for a while, then start up again).

Dosage needs to be adjusted according to the amount of withanolides present. Standardized extracts containing 5% withanolides are typically dosed between 300 and 500 mg daily. Extracts containing 10–20% withanolides should be taken at lower, once-daily doses of 150–300 mg.

To avoid drowsiness and stomach distress, ashwagandha is best taken with breakfast. Until you know how ashwagandha affects you, it’s best to wait at least a few hours before driving or operating heavy machinery.

Precautions and Contraindications

Certain individuals should use caution with ashwagandha or avoid it altogether:

• Pregnant/breastfeeding women – The evidence for its safety during pregnancy is inconclusive. Because of its historical association with miscarriage, ashwagandha should be avoided by pregnant women. Whether or whether ashwagandha is excreted in breast milk is likewise not known.
• People with medical conditions – Without medical supervision, anyone with diabetes, stomach ulcers, autoimmune diseases, thyroid issues, or hormone-sensitive malignancies should not take ashwagandha.
• People taking medications – If you are currently taking any drugs, you should talk to your doctor before starting ashwagandha. Sedatives, blood pressure meds, thyroid meds, and immunosuppressants all need to be handled with extra care.
• Children and adolescents – Due to a lack of data regarding its safety and effective dosage, ashwagandha should not be given to anybody under the age of 18.

Although ashwagandha has been used safely for centuries, you should be aware of its potential adverse effects and avoid using it if you have certain medical conditions.

If you have any preexisting medical conditions or are currently taking any prescriptions, it is imperative that you discuss taking herbal supplements with your doctor before beginning use.

Most healthy adults can use ashwagandha with little danger of side effects if they follow the dosing guidelines correctly.

The Bottom Line

The adaptogenic herb ashwagandha has a long history of usage in Ayurvedic medicine, dating back thousands of years. When used correctly, it has the potential to ameliorate symptoms of stress and anxiety, boost energy and mental acuity, normalize hormone levels, and otherwise improve and sustain health.

However, there are potential negative effects, especially when taken over an extended period of time at high doses, by people with specific medical conditions, or in combination with other drugs.

The health benefits of this traditional herb can be maximized with little risk by starting with low dosages, increasing gradually, avoiding continuous long-term usage, and checking with a doctor if any problems arise.