Benefits of Ashwagandha and How Much To Take

There’s a lot of chatter these days about the health benefits of ashwagandha. And for good reason. If less stress, better sleep and improved memory are no more than a capsule away, who wouldn’t want to give it a try?

But is ashwagandha the cure-all your social media feed claims it is?

Integrative medicine specialist Yufang Lin, MD, helps sort out what we know about the potential benefits of ashwagandha.

What is ashwagandha?

Ashwagandha is an evergreen shrub found in India, Africa and parts of the Middle East. Proponents use it as an herbal remedy for everything from managing stress to reducing cancer risk. It also goes by the names winter cherry, Indian ginseng and its scientific classification, Withania somnifera.

It’s a staple in Ayurvedic medicine, the traditional medicine system in India.

“Ayurvedic medicine is a healing tradition that uses nutrition, exercise, mindfulness practices and botanicals to promote balance between the body, mind, spirit and environment,” Dr. Lin explains.

Commercially available remedies are typically made from the roots of the ashwagandha plant and are formulated into:

• Capsules
• Gummies
• Liquid drops
• Powders that you can mix into drinks

Potential ashwagandha benefits

Thousands of years of Ayurveda suggest that ashwagandha can help improve both your physical and mental health. But as far as Western medicine is concerned, more rigorous research is needed.

Studies done on ashwagandha have been small in size. The dosages and formulations studied haven’t been consistent. And the results have been mixed. All in all, it’s tough to draw definitive conclusions from the data available.

Dr. Lin shares some of the reasons people use ashwagandha and what the research says about them.

Stress, sleep and anxiety

There’s some scientific evidence suggesting ashwagandha may help lower stress and improve sleep.

The National Center for Complementary and Integrative Health (NCCIH) says, “Research shows that some ashwagandha preparations may be effective for insomnia and stress. However, evidence is unclear about its effects on anxiety.”

Still, ashwagandha has been provisionally recommended as a treatment for generalized anxiety disorder by some professional organizations. That includes a task force of the World Federation of Societies of Biological Psychiatry (WFSBP) and the Canadian Network for Mood and Anxiety Treatments (CANMAT).

“The idea is that ashwagandha is an adaptogen, which are plants that can reduce the amount of cortisol (stress hormone) your body releases,” Dr. Lin reports. “Less cortisol can mean you feel less stressed mentally, and it can lessen the physical effects of stress. That could potentially help with things like headaches, high blood pressure, weight management and more.”

Male fertility

The NCCIH says, “There is some limited evidence that suggests that taking ashwagandha for 2 to 4 months may increase testosterone levels and sperm quality.”

That’s based, in part, on a 2017 literature review. The authors called the findings “promising” but noted that further studies were needed.

Other uses

Ashwagandha is promoted for other health-boosting benefits, too — though the understanding of its uses is far from definitive.

Aside from its potential benefits for sleep, stress and male fertility, the NCCIH also says, “There isn’t enough evidence to determine if ashwagandha is helpful for any other health conditions.”

Keep that in mind as you hear about commonly cited ashwagandha benefits like:

• Reducing inflammation
• Lowering cancer risk
• Improving memory
• Strengthening immunity
• Slowing aging
• Reducing pain
• Promoting muscle strength and endurance
• Managing blood sugar
• Improving male fertility
• Supporting thyroid function

Side effects of ashwagandha

The side effects of ashwagandha tend to be minimal. But it may have negative effects on your liver. It may also cause drowsiness and gastrointestinal troubles, like

• Diarrhea
• Vomiting
• Nausea

In addition, ashwagandha can increase thyroid activity. So, it shouldn’t be used if you have borderline thyroid or hyperthyroidism.

Ashwagandha may contribute to uterine contractions, too. The risk is considered low, but it’s not recommended during pregnancy.

Should you take ashwagandha supplements?

Is ashwagandha safe? It may be for some people, as long as you follow some precautions.

Dr. Lin advises:

• Taking a reasonable dosage: Stick to no more than 500 milligrams twice a day, or as recommended by a knowledgeable healthcare professional.
• Opting for tested ashwagandha supplements: Look for supplements that have been independently verified by an outside company, such as ConsumerLab, United States Pharmacopeia (USP) or NSF International.
• Using it in the short term: Ashwagandha is usually well tolerated for about three to six months. But its long-term safety hasn’t been well studied.
• Pursuing other treatments as well: Ashwagandha should be considered a complementary practice, not as an alternative to tried-and-true treatments and medications.
• Talking with a healthcare provider: Always consult a healthcare provider before taking supplements.

Ashwagandha isn't considered safe for everyone. In fact, the potential for risks in certain people has led to ashwagandha being banned in Denmark. Don’t take ashwagandha if you:

• Are pregnant or breastfeeding
• Take certain medications, including medications for diabetes, high blood pressure, sleep, anxiety, seizures or autoimmune conditions
• Have an autoimmune disease
• Have prostate cancer
• Will soon have surgery
• Have a thyroid condition, like hyperthyroidism (overactive thyroid), hypothyroidism (underactive thyroid) or borderline thyroid

Overall, ashwagandha may have some mind- and body-boosting benefits — but it’s not magic.

If stress, anxiety and sleep troubles are getting in the way of you living your best life, supplements shouldn’t be your first line of defense.

“Taking ashwagandha won’t make the stress go away, but it may help reduce the symptoms so you can feel more at ease,” Dr. Lin notes. “A better option is to develop coping tools to help manage stress in the future. That will go much further in the long run.”