From the Research
Ashwagandha is generally considered safe for daily use in healthy adults without medical conditions, with the most recent and highest quality study suggesting that a standardized extract of 500mg with 5mg of piperine is beneficial in improving depression and anxiety by increasing serum serotonin levels 1.
Key Considerations
- The study published in 2024 found that Ashwagandha root extract standardized for 2.5% full-spectrum withanolides with piperine was well-tolerated and improved symptoms of anxiety and depression in healthy adults 1.
- Another study published in 2021 found that Ashwagandha root extract sustained-release capsule 300mg improved cognitive functions, reduced stress levels, and was safe and well-tolerated in healthy, stressed adults 2.
- A 2021 study also found that Ashwagandha root extract was safe and effective in reducing stress and anxiety in adults, with no serious adverse events reported 3.
Recommendations
- Start with a lower dose of 300-500mg daily and not exceed 1,000mg per day.
- Use a standardized extract to minimize potential side effects.
- Take Ashwagandha with food to minimize potential stomach discomfort.
- Consider cycling Ashwagandha (taking breaks after 1-3 months of continuous use) to maintain its effectiveness and minimize potential side effects.
- Consult a healthcare provider before starting Ashwagandha if you're pregnant, breastfeeding, have autoimmune conditions, thyroid disorders, or take medications, as it may interact with sedatives, thyroid medications, immunosuppressants, and blood pressure medications.
Potential Side Effects
- Digestive upset
- Drowsiness
- Headaches
- Interactions with certain medications, such as sedatives, thyroid medications, immunosuppressants, and blood pressure medications.