The short answer: Ashwagandha is an herb from Ayurvedic tradition. In several studies, people who took it for 6 to 8 weeks reported less stress and better sleep, though the sleep benefits were small. It looks safe for up to about 3 months for most adults, but it is not for everyone.
What it is
Ashwagandha (Withania somnifera), also called Indian ginseng or winter cherry, is a plant used in traditional Ayurvedic and Unani medicine. Supplements are usually made from the root, or the root and leaves [1].
What studies show
- Stress and anxiety: In several studies, people who took ashwagandha for 6 to 8 weeks reported less stress, anxiety and fatigue, and had lower stress hormone levels. Some studies found 500–600 mg a day worked better than lower amounts [1].
- Sleep: A few small studies found people with sleep trouble fell asleep faster, slept longer and woke less often. The benefits were small and seemed strongest at 600 mg a day or more for at least 8 weeks [1].
Most studies were short, so it is not yet clear whether ashwagandha is safe to use for longer than about 3 months [1].
Side effects
Side effects in studies were usually mild: upset stomach, loose stools, nausea and drowsiness [1]. Ashwagandha extracts have been linked to liver injury in some people [1]. Stop taking it and contact your doctor if you notice yellowing skin or eyes, dark urine or unusual tiredness.
Who should avoid it or ask first
- People who are pregnant or breastfeeding, and people with prostate cancer, should not use it [1].
- It may affect thyroid levels, so check with your doctor if you have a thyroid condition or take thyroid medicine [1].
- It might interact with medicines for diabetes, blood pressure, sleep or anxiety (sedatives), and medicines that suppress the immune system [1].
- Anyone with liver problems.
Ashwagandha: what it is and how to use it
Ashwagandha
Organic ashwagandha root with organic black pepper in a pullulan capsule. Label use: one capsule twice a day. 60 capsules. Made in the USA.
See Ashwagandha at NaturĂ¡is →*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Only Nature's Finest may earn from purchases made through this link.
Talk with your doctor first. This guide is general education, not personal medical advice. Check with your doctor or pharmacist before starting any supplement, especially if you are pregnant or nursing, take prescription medicine, or have a health condition.