Ashwagandha: Uses, Benefits, and Side Effects

Ashwagandha has become one of the most talked-about herbs in modern wellness, praised for its ability to help the body adapt to stress and improve energy. While it may feel like a new discovery in the world of supplements, ashwagandha has actually been used for centuries in traditional Ayurvedic medicine. 

This guide explores the benefits of ashwagandha, how to take it safely, potential side effects, and who should avoid it. 

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your GP or a qualified healthcare professional before starting any new herbal remedies, especially if you are pregnant, breastfeeding, taking medication, or managing a health condition.

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Ashwagandha is a small evergreen shrub native to India, the Middle East, and parts of Africa. The name translates roughly to “smell of the horse,” which refers to the belief that the herb imparts the strength and stamina of a horse to those who use it.

In Ayurveda, ashwagandha is classified as a Rasayana, meaning it helps promote youthfulness and longevity. It is considered an adaptogen, a substance that helps the body manage stress by restoring balance to physical and mental systems. 

While research is ongoing, current evidence and traditional use of ashwagandha suggest that this powerful herb can support several areas of well-being.

Ashwagandha’s adaptogenic properties make it especially valued for reducing stress and promoting emotional stability. It may help regulate cortisol levels, easing feelings of anxiety and tension. Many people find that ashwagandha supports calmness and resilience in daily life, enhancing mood and overall mental health.

By helping to regulate the body’s stress response, ashwagandha may also encourage better sleep. Its natural calming effects can support deeper and more restorative rest, making it a popular choice for those struggling with insomnia and irregular sleep patterns.

Although ashwagandha promotes calm, it is not sedating. Instead, it helps to balance energy levels by supporting the body’s natural rhythms. It can improve focus and support endurance: qualities that make it beneficial for both mental and physical performance. This balancing effect explains why many people report feeling both more relaxed and more energised after taking it.

In men, ashwagandha may help support healthy testosterone levels and stamina, especially in cases where stress has reduced hormonal balance. For women, ashwagandha may help stabilise hormonal fluctuations during perimenopause and menopause, supporting mood and sleep. Its ability to support the endocrine system makes it a valuable herb for those seeking balance during times of change.

Ashwagandha has been linked to improved cognitive function, including memory and information processing. Its antioxidant and neuroprotective effects may help protect brain cells from stress-related damage. Some research also suggests that ashwagandha could support people with ADHD by improving focus and reducing restlessness.

Ashwagandha supports immune system balance and may promote healthy thyroid function. In cases of mild hypothyroidism, it has been shown to help optimise thyroid hormone levels, though professional guidance is essential before use in such cases.

Ashwagandha’s antioxidant properties may support skin vitality and reduce the effects of oxidative stress, while its role in lowering cortisol can indirectly help reduce stress-related hair loss. The ashwagandha benefits for hair are linked to improved circulation and nourishment of hair follicles, helping promote strength and shine.

Some people use ashwagandha as part of a holistic approach to weight management. It doesn’t cause significant weight loss on its own, but it may help balance stress hormones that contribute to cravings and fatigue, supporting a more consistent metabolism and energy balance.

Ashwagandha is available in several forms, allowing you to choose what best fits your lifestyle.

The appropriate dosage of ashwagandha depends on the form and concentration of the supplement. For general well-being and stress management, daily doses typically range from 250 mg to 600 mg of a standardised extract, containing 5% withanolides.

Powdered ashwagandha root can be taken in amounts of 1–2 teaspoons (approximately 3–6 grams) per day, mixed with milk, honey, or warm water. Lower doses are often effective for mood and stress balance, while higher doses may support energy, endurance, and hormonal health.

Ashwagandha works best when taken regularly over several weeks, allowing its effects to build gradually within the body.

The best time to take ashwagandha often depends on your goals. Those seeking to reduce anxiety and improve concentration may prefer morning doses, while those using it for better rest may find evening use more effective. It can be taken with or after meals to improve absorption and reduce stomach discomfort.

While ashwagandha is considered safe for most people, it can cause mild side effects in some cases. These may include nausea, upset stomach, diarrhoea, dizziness, and drowsiness. Occasionally, people may experience headaches and mild changes in appetite.

Although rare, ashwagandha can trigger autoimmune reactions in people with overactive immune systems. Its effects on thyroid function mean that people with hyperthyroidism should avoid it unless advised otherwise by a professional.

Some users report feeling “odd” or unusually alert after taking ashwagandha, which may relate to dosage and sensitivity to adaptogenic herbs. Reducing the dose or changing the timing of use can often resolve these effects.

Ashwagandha should not be taken alongside sedatives, antidepressants, or St John’s Wort. Some people should avoid ashwagandha or seek medical guidance before taking it. These include:

Short-term use of ashwagandha is generally well tolerated and considered safe. For long-term use, many experts recommend taking breaks after every three months of continuous supplementation. For example, regular users may take ashwagandha for three months, pause for one month, then resume if needed. This allows the body to reset and prevents overstimulation of hormone systems.

Ashwagandha and caffeine can have opposite effects. While caffeine is a stimulant that increases alertness, ashwagandha promotes calm and balance. Taking them together isn’t dangerous for most people, but it can make the results of each less noticeable. Those using ashwagandha to reduce anxiety or improve sleep may wish to limit caffeine for best results.

The ashwagandha plant is entirely botanical, and most supplements are vegan-friendly. However, it’s always important to check product labels, as some capsules may contain gelatine or non-vegan binders.

Ashwagandha can generally be combined with vitamins and minerals like magnesium, zinc, and vitamin B-complex. These nutrients may even enhance its calming or restorative effects. However, it’s best to avoid combining ashwagandha with other herbal adaptogens without professional guidance, as their combined effects may be unpredictable.

KSM-66 and Sensoril are two patented extracts of ashwagandha with slightly different properties. KSM-66 is made from the root and is often used for stress relief and energy. Sensoril is made from both root and leaf and is typically used for relaxation and cognitive health. 

Ashwagandha should be kept in a cool, dry place away from direct sunlight and moisture. If using powder, an airtight container helps preserve its potency and natural aroma.

To learn more about herbs like ashwagandha and how to use them safely and effectively, explore the Master Herbalist Diploma Course. This online course covers herbal identification, preparation, and therapeutic use, helping you understand the natural power of plants. You can enrol today for just £29 and begin deepening your knowledge of herbal wellness.