Ashwagandha Side Effects: What to Expect and How to Stay Safe
Ashwagandha is everywhere these days — in supplements, powders and capsules — and many people feel calmer or sleep better after taking it. But it’s not risk-free. Knowing the likely side effects, who should skip it, and how to cut risks helps you make smarter choices for your health.
Common side effects and how to reduce them
The most frequent complaints are mild: stomach upset, nausea, diarrhea, and sleepiness. These usually happen when people start a new supplement or take a high dose. If you get an upset stomach, try taking ashwagandha with food or split the dose across the day. Feeling drowsy? Take it in the evening rather than the morning.
Dosage matters. Many clinical studies used standardized extracts in the 300–600 mg range once or twice daily. Starting low — for example 125–250 mg daily — and watching how you feel for a week is a safer way to find your sweet spot. Don’t assume more equals better; higher doses raise side-effect risk without guaranteed extra benefit.
Very high doses can cause stronger GI symptoms or more intense sedation. Rare reports link ashwagandha to liver injury, so stop using it and see a doctor if you notice jaundice (yellow skin/eyes), dark urine, or severe fatigue.
Who should avoid ashwagandha and possible drug interactions
Avoid ashwagandha if you are pregnant — some evidence suggests it could affect pregnancy. Breastfeeding moms should also skip it because safety data are limited. People with autoimmune diseases (like Hashimoto’s, rheumatoid arthritis, lupus) should be cautious: ashwagandha may stimulate the immune system and could interfere with immunosuppressive treatment.
Watch for interactions. Ashwagandha can increase sedation when combined with sleep or anxiety meds (benzodiazepines, zolpidem, some antidepressants). It may lower blood sugar and blood pressure, so if you take diabetes or blood pressure drugs, your doses might need adjustment — check with your clinician. It can also affect thyroid hormone levels in some people, so those on thyroid medication should monitor labs. If you take blood thinners or immunosuppressants, talk to your doctor before starting ashwagandha.
Also consider supplement quality. Some herbal products contain contaminants or incorrect amounts of active compounds. Choose brands with third-party testing (USP, NSF, or similar), and avoid mega-dose products. Keep a list of all supplements and medicines and share it with your healthcare provider.
When to stop and seek help: stop the supplement and contact a clinician if you get severe stomach pain, signs of liver trouble, fast heartbeat, severe dizziness, allergic reactions (rash, swelling, breathing trouble), or any new worrying symptoms after starting ashwagandha.
Quick checklist: start low, take with food, avoid if pregnant or breastfeeding, check for interactions with your meds, pick third-party tested brands, and report serious symptoms promptly. With a few precautions, many people use ashwagandha safely — but being careful matters more than chasing quick results.
