From the Research
Ashwagandha is generally considered safe for most healthy adults when used appropriately, but it's not right for everyone. The most recent and highest quality study, published in 2021, found that Ashwagandha root extract was safe and well-tolerated in healthy adults, with no significant adverse effects reported 1. Short-term use (up to 3 months) at typical doses of 300-600mg daily of root extract is considered reasonably safe for most people. However, certain groups should avoid ashwagandha, including:
- Pregnant or breastfeeding women
- People with autoimmune conditions (like rheumatoid arthritis, lupus, or Hashimoto's thyroiditis)
- Those with thyroid disorders (as it may increase thyroid hormone levels)
- Individuals taking certain medications including sedatives, immunosuppressants, thyroid medications, or blood pressure drugs Common side effects may include digestive upset, drowsiness, and headaches. Ashwagandha works primarily by modulating stress response systems in the body, particularly through reducing cortisol levels and influencing GABA receptors in the brain. Before starting ashwagandha, consult with a healthcare provider, especially if you have any existing health conditions or take medications, as they can determine if it's appropriate for your specific situation and help monitor for potential interactions or side effects. Other studies have also shown that ashwagandha can be beneficial for improving sleep quality, reducing anxiety and stress, and improving cognitive function 2, 3, 4, 5.