Ashwagandha, a cornerstone of Ayurvedic medicine for thousands of years[13], has gained immense popularity in the UK due to its numerous Ashwagandha benefits, including improving cognitive function, reducing stress, and boosting immunity[14]. Available in various forms, such as supplements, teas, and powders, it has become a go-to option for many seeking a holistic approach to well-being. However, while Ashwagandha offers numerous health benefits, it is essential to be aware that, like any supplement, it may have potential side effects.
This article aims to inform readers about the possible side effects of Ashwagandha, which, although not commonly highlighted, should be carefully considered before adding it to your wellness routine.
Key Takeaways
- • Ashwagandha can cause side effects such as digestive upset, drowsiness, and hormonal imbalances, especially in high doses.
- • Less common side effects include overstimulation of the nervous system, allergic reactions, and potential long-term risks.
- • Pregnant and breastfeeding women, as well as those on medication or with autoimmune disorders, should consult a healthcare professional before using Ashwagandha.
- • To reduce the chance of side effects, it’s advised to start with a low dose, take Ashwagandha with food, and consider cycling your use to avoid dependency.
Common Ashwagandha Side Effects
While Ashwagandha can be beneficial in many ways, it’s important to be aware of its potential side effects, particularly when taken in high doses or over an extended period. Although generally safe and well-tolerated by most people, it may cause issues for some individuals:
1. Digestive Discomfort
One of the most frequently reported side effects of Ashwagandha is digestive discomfort. Symptoms may include stomach upset, nausea, or even diarrhoea[2]. This reaction is often linked to the herb’s active compounds, which can be particularly potent when taken in large doses or on an empty stomach. To minimise this risk, taking Ashwagandha with food or starting with a lower Ashwagandha dosage is recommended[15].
2. Drowsiness and Sedation
Due to its calming properties, Ashwagandha may cause drowsiness or sedation[3]. While this effect can benefit those seeking better sleep quality, it may interfere with daily tasks for others, especially if taken during the day. If you are sensitive to its sedative effects, taking Ashwagandha in the evening or before bedtime is advisable to avoid impacting daytime activities.
3. Hormonal Imbalances in Some Cases
Ashwagandha has been known to influence hormone levels, particularly thyroid hormones[16]. It can enhance thyroid function for individuals with hypothyroidism, which may be beneficial. However, for those with hyperthyroidism, the herb may exacerbate symptoms by overstimulating the thyroid[4]. If you have any thyroid-related conditions, it’s crucial to consult with a healthcare professional before taking Ashwagandha to ensure it is safe for your specific needs.
Less Known Ashwagandha Side Effects
Some side effects of Ashwagandha are less commonly discussed and may come as a surprise even to regular users. Being aware of these effects can help you make a more informed decision.
- • Allergic Reactions
Although rare, some individuals may experience allergic reactions to Ashwagandha. Symptoms can include itching, skin rashes, or, in extreme cases, anaphylaxis[8]. If you notice any signs of an allergic reaction, it is important to discontinue use immediately and seek medical advice. - • Overstimulation of the Nervous System
In some cases, particularly with high doses, Ashwagandha may overstimulate the nervous system, leading to symptoms such as anxiety or an increased heart rate—effects that contradict its usual calming benefits[9]. To avoid this, starting with a lower dose and gradually increasing it while monitoring your body’s response is recommended. - • Long-Term Use and Dependency
While Ashwagandha is generally regarded as safe for short-term use, research on its long-term effects remains limited[17]. To ensure safe usage, it is often recommended to cycle your intake and take regular breaks between periods of use. This approach can help maintain its effectiveness and reduce the likelihood of any unforeseen effects from prolonged consumption.
Ashwagandha Side Effects in Specific Populations
Although Ashwagandha is generally considered safe for most people, certain groups should exercise caution due to potential risks.
- • Pregnant and Breastfeeding Women
Research on the safety of Ashwagandha during pregnancy and breastfeeding is limited. Some studies suggest that high doses of Ashwagandha could stimulate uterine contractions, which may increase the risk of miscarriage[5]. As a result, pregnant and breastfeeding women should avoid Ashwagandha unless specifically recommended by a healthcare professional. - • Those on Medication
If you are taking medication-especially sedatives, thyroid medication, or immunosuppressants—you should be careful when considering Ashwagandha[6]. The herb can amplify the effects of sedatives, potentially leading to excessive drowsiness, or it may interfere with other medications, causing unwanted reactions. It is essential to consult with your doctor to ensure Ashwagandha will not negatively interact with your current medications. - • People with Autoimmune Disorders
While Ashwagandha’s immune-boosting effects can benefit many, it may pose risks for those with autoimmune conditions such as lupus, rheumatoid arthritis, or multiple sclerosis[7]. Since Ashwagandha can stimulate the immune system, it may aggravate these conditions by promoting an overactive immune response. Anyone with an autoimmune disorder should seek medical advice before taking Ashwagandha to avoid potential complications.
Managing Ashwagandha Side Effects
If you encounter any side effects while taking Ashwagandha, you can adopt several strategies to reduce the risks.
1. Start with a Low Dose
One of the easiest ways to minimise the risk of side effects is to begin with a low dose. Many people experience side effects such as digestive discomfort when taking Ashwagandha in higher doses, especially if they are new to the supplement. Start with the lowest recommended dose and gradually increase it as your body becomes accustomed to it[18]. Always follow the dosage guidelines on the product or consult with a healthcare professional.
2. Take Ashwagandha with Food
Taking Ashwagandha on an empty stomach can increase the likelihood of digestive issues, including nausea or upset stomach. By consuming it with meals, you can help ease its interaction with your digestive system, reducing the chances of discomfort. This is especially important for those with sensitive stomachs or digestive issues[19].
3. Time Your Intake Carefully
Ashwagandha is known for its calming and sedative properties, which can benefit those looking to improve sleep quality. However, taking it at the wrong time of day could lead to unwanted drowsiness, particularly if taken in the morning. If you feel sluggish after taking Ashwagandha, consider taking it in the evening or before bed to prevent daytime lethargy[20].
4. Cycle Your Usage
To minimise the chances of developing a dependency or building tolerance to Ashwagandha, it is recommended that you cycle your usage. This typically involves taking the supplement for 6-8 weeks, followed by a 2-4 weeks break. Cycling helps your body maintain its natural balance and ensures that Ashwagandha remains effective over time, preventing reliance on its stress-relieving properties[21].
5. Consult with a Healthcare Professional
It’s always wise to consult a healthcare professional before starting any supplement, especially if you are on medication, have an underlying health condition, or are pregnant or breastfeeding. Ashwagandha can interact with medications such as sedatives, thyroid medications, and immune suppressants, leading to unwanted side effects. A healthcare provider can advise on whether Ashwagandha suits your needs and suggest the right dosage.
Conclusion
While Ashwagandha is recognised for its wide-ranging benefits, it’s crucial to understand the potential side effects that may arise. Common side effects include digestive discomfort and drowsiness, while less frequently discussed issues, such as allergic reactions and overstimulation of the nervous system, can also occur. Pregnant women, those on medications, and individuals with autoimmune conditions should take extra care before introducing Ashwagandha into their health routine. With proper dosage and usage management, the herb can still be a beneficial supplement for many.
At Nature’s Fix, you can find a variety of Ashwagandha supplements from reputable brands, ensuring safe and high-quality options for your wellness needs.
FAQs
1. Can men experience hormonal imbalances from Ashwagandha?
Ashwagandha, for men, is known to support testosterone levels and improve male fertility[24]. However, it can also influence thyroid hormone levels. Men with thyroid conditions should consult a doctor before using Ashwagandha to ensure it doesn’t cause hormonal imbalances[16].
2. Can Ashwagandha cause liver damage?
There have been rare reports of liver damage linked to the use of Ashwagandha supplements. If you experience yellowing skin, fatigue, or dark urine symptoms while taking Ashwagandha, stop using it and consult a healthcare provider immediately[22].
3. Is Ashwagandha safe for women?
Ashwagandha is generally safe for women, offering benefits such as stress relief and hormone balance[23]. However, pregnant and breastfeeding women should avoid Ashwagandha due to potential risks like uterine contractions[5]. Consulting a healthcare expert is advised before usage.
References:
1. – https://www.healthline.com/nutrition/ashwagandha-benefits
2. – https://www.webmd.com/vitamins/ai/ingredientmono-953/ashwagandha
3. – https://medlineplus.gov/druginfo/natural/953.html
4. – https://www.healthline.com/nutrition/ashwagandha-thyroid#:~:text=Ashwagandha%20has%20been%20used%20for,ashwagandha%20for%20a%20thyroid%20condition.
5. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10147008/
6. – https://www.nccih.nih.gov/health/ashwagandha
7. – https://medlineplus.gov/druginfo/natural/953.html
8. – https://www.mayoclinic.org/diseases-conditions/anaphylaxis/symptoms-causes/syc-20351468
9 . – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/
10. – https://www.healthline.com/nutrition/ashwagandha-dosage
11. – https://www.healthline.com/nutrition/ashwagandha-in-the-morning-or-night
12. – https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/
13 – https://ancientandbrave.earth/products/true-ashwagandha
14 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9565281/
15 – https://www.healthline.com/nutrition/ashwagandha-in-the-morning-or-night#timing
16 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10671406/
17 – https://www.medicalnewstoday.com/articles/318407#safety
18 – https://draxe.com/nutrition/ashwagandha-benefits/
19 – https://www.healthline.com/nutrition/ashwagandha-in-the-morning-or-night
20 – https://www.healthline.com/health/sleep/ashwagandha-for-sleep#ashwagandha-for-sleep
21 – https://www.thebircherbar.com.au/blogs/musings-muesli/should-you-take-a-break-from-ashwagandha
22 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10002162/
23 – https://www.healthline.com/health/what-does-ashwagandha-do-for-women
24 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3863556/
