Ashwagandha side effects (from potential headaches and migraines to nausea)

The use of ashwagandha can bring many benefits. Unfortunately, sometimes instead of a gentle surge of ayurvedic power, you feel an oncoming typhoon from your digestive system.

Some side effects can be avoided and I will tell you how. Others, unfortunately, will force you to look for other plants with interesting properties for health.

See also:

• Ashwagandha
• Ashwagandha contraindications
• Ashwagandha - morning or night?
• Ashwagandha - when does it start working?
• Ashwagandha - dosage
• What not to combine ashwagandha with?
• Indian ginseng
• Adaptogens

Ashwagandha - side effects

The use of ashwagandha can cause side effects such as :

• bad mood,
• abdominal pain,
• nausea,
• vomiting,
• diarrhoea,
• headache,
• rash,
• insomnia, insomnia, nightmares,
• thyroid dysfunction,

Side effects usually occur when using high doses (>1000 mg of extract) not in accordance with the manufacturer's recommendations. Supplementation for too long (>12 weeks) can also cause side effects .

Also, some side effects may be related to the occurrence of interactions between ashwagandha and medicines .

After all, it's just a plant...

Yes, ashwagandha it's a plant, but it's not a carrot or celery. It's a powerful adaptogen, rich in alkaloids, that can have a huge impact on your body's performance. Thanks to alkaloids, or compounds with high biological activity, ashwagandha can affect the functioning of the nervous system, endocrine system and even affect mood .

When are the side effects gone?

When the negative side effects disappear depends on:

• tolerance to this plant,
• the size of the daily portions,
• time of use,
• metabolism,
• drugs and other dietary supplements used,

If side effects (from the gastrointestinal tract, drowsiness or malaise) appear immediately - this is probably not the plant for you. If you are very keen on using it, try reducing the daily dose (a daily dose of1 tablet/capsule may be an issue). Give yourself 2-3 days and if the symptoms do not go away let go or consult your doctor.

Some side effects may appear after time, most commonly when you use high doses (above the manufacturer's recommendations) for a long time (>12 weeks). Some scientific studies suggest that ashwagandha may interfere with the thyroid gland, which is particularly dangerous in cases of hyperthyroidism.

Therefore, if you have a thyroid condition, consult your doctor before taking ashwagandha and have regular blood tests, checking thyroid hormones.

Is ashwagandha safe?

Yes, ashwagandha is safe if you take it for no longer than 12 weeks and if you do not exceed the manufacturer's recommended daily dose. This way of consuming extracts or infusions of this plant is considered safe and has been used in scientific studies .

It is also important to familiarise yourself with contraindications before supplementation, which include the presence of certain medical conditions and the use of certain groups of medications .

Without sugar

Sleep with Benefits – Vegan Sleep Gummies, Ashwagandha KSM-66, Raspberry Flavor

5.0

Supports better sleep and stress reduction (ashwagandha). Promotes relaxation and cognitive function (L-theanine). Has a positive effect on the nervous system (passionflower).

• Main active ingredient: 10:1 extract of ashwagandha root (Withania somnifera) KSM-66^®
• Amount of main active ingredient: 100 mg
• Standardization: 5% withanolides
• Other ingredients: L-theanine 98 mg, Passionflower herb extract 34 mg, L-tryptophan 200 mg
• Daily serving: 2 gummies
• Packaging: 60 gummies
• Sufficient for: 30 days

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Product description

Supports better sleep and stress reduction, promoting relaxation and cognitive functions. It also has a positive effect on the nervous system. The vegan Sleep with Benefits gummies use KSM-66® ashwagandha – the most researched, highest quality extract from the root of Withania somnifera.

The product is sugar-free – each gummy contains only 6 kcal! Sleep with Benefits is available in two flavors: pineapple and raspberry.

Pros and cons

Pros:

• Highest quality Ashwagandha – KSM-66^®
• Well-balanced, simple ingredients
• No melatonin (which may allow combining this supplement with others that contain it)
• Fantastic raspberry or pineapple flavor

Cons:

• Reasonable doses of active ingredients may be perceived as "weak" – remember that this is a dietary supplement, and calming substances can amplify each other's effects. Additionally, this supplement was also designed as a complement to other supplements that may contain melatonin or ashwagandha.

with Vitamin D

Goli Ashwagandha

4.9

• Active ingredient: KSM-66® Ashwagandha root extract
• Quantity of active substance: 150 mg of KSM-66® Ashwagandha, 12,5 mcg of vitamin D
• Form: gummies
• Daily serving: 2 gummies a day
• Packaging: 60 gummies
• Sufficient for: 30 days

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Product description

These gummies are a convenient way to enjoy the health benefits of ashwagandha, a powerful adaptogen known for its ability to help manage stress, support relaxation, and improve overall well-being.

Pros and cons

Pros:

• Highest quality of ashwagandha – KSM-66^®
• Vitamin D supports immune health and mood alongside the ashwagandha benefits.
• Suitable for individuals following gluten-free or plant-based diets

Cons:

• Contains sugar - in one gummy there are approximately 2 grams of sugar.

With herbal blend

Lemme Chill De-stress Gummies

4.9

• Active ingredient: KSM-66® Ashwagandha root extract
• Quantity of active substance: 300 mg of KSM-66® Ashwagandha, 15 mg proprietary herbal blend (Passionflower, Lemon Balm, Goji Berry)
• Form: gummies
• Daily serving: 2 gummies a day
• Packaging: 60 gummies
• Sufficient for: 30 days

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Product description

Enhanced with a botanical blend of Passionflower, Lemon Balm, and Goji Berry, Lemme Chill promotes a calm, relaxed state while helping manage stress.

Pros and cons

Pros:

• Highest quality of ashwagandha – KSM-66^®
• Includes Passionflower, Lemon Balm, and Goji Berry for additional relaxation and rejuvenation benefits.
• Suitable for individuals following gluten-free or plant-based diets

Cons:

• High in sugar - in one gummy there are approximately 3 grams of sugar and 20 calories.

with GABA

OLLY Goodbye Stress

4.5

• Active ingredients: Ashwagandha, GABA, L-Theanine, Lemon Balm
• Quantity of active substances: 125 mg Ashwagandha, 100 mg GABA, 100 mg L-Theanine, 75 mg Lemon Balm
• Form: softgels
• Daily serving: 2 softgels per day
• Packaging: 60 softgels
• Sufficient for: 30 days

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Opis produktu

OLLY Ultra Strength Goodbye Stress Softgels combine Ashwagandha, GABA, L-Theanine, and Lemon Balm to help reduce stress and promote calm. Keep your cool thanks to this soothing mix and decrease mental tension.

Pros and cons

Pros:

• Contains additional ingredients synergistic with ashwagandha
• Suitable for individuals following gluten-free diet
• Sugar free

Cons:

• No information about standardization
• For some people softgels can be hard to swallow

Nature Made Ashwagandha

4.5

• Main active ingredient: SENSORIL® Ashwagandha
• Amount of main active ingredient: 125 mg
• Standardization: 10% withanolides
• Other ingredients: None
• Daily serving: 1 capsule
• Packaging: 60 capsules
• Sufficient for: 60 days

See price

Product description

Clinically studied, SENSORIL® Ashwagandha helps reduce cortisol and feelings of stress as well as promotes relaxation.

Pros and cons

Pros:

• High quality Ashwagandha – SENSORIL®
• The package lasts for long - 2 months
• Gluten-free, with no artificial flavors or preservatives

Cons:

• Doesn't contain additional ingredients
• For some people capsules may be hard to swallow

Product tiles contain affiliate links.

Does ashwagandha harm the liver?

Yes, ashwagandha can harm the liver, as described by several cases of patients who developed damage to this organ. The researchers' work suggests that taking ashwagandha for longer than 12 weeks in high doses (>450 mg) may negatively affect the liver .

Example case reports of liver damage:

• In 2021, German researchers presented the case of a 40-year-old man who experienced acute liver damage after taking ashwagandha. He had consumed ashwagandha extract (500 mg) for more than a year, then changed to a 450 mg preparation. After 20 days of taking it, he developed jaundice, pruritus and elevated transaminases (liver enzymes) .
• In 2021, the pages of the Journal of the Royal College of Physicians of Edinburgh Ireland described the case of a 39-year-old woman who was admitted to hospital with a week-long history of nausea and jaundice after taking an herbal product containing ashwagandha root extract (it was not stated how much). Initial investigations showed elevated liver enzyme levels. A liver biopsy was performed, which confirmed acute cholestatic hepatitis with subcutaneous necrosis .
• Polish researchers in 2023 published a case report of a patient who developed liver damage, possibly due to excessive consumption of ashwagandha . Details of supplementation were not described.

Ashwagandha used in excess stimulates a reduction in cellular glutanion levels, which translates into cytotoxicity (the ability to destroy cells) and this may explain the causes of liver damage caused by its consumption.

How to avoid side effects when using ashwagandha?

By making a few changes to your ashwagandha intake, you can avoid unpleasant side effects. Find out if you are making a mistake that is making you take ashwagandha badly ashwa and what you can do about it.

Don't exceed your daily serving

More does not mean better. Ashwagandha doesn't work on an ad hoc basis and the key to realising 100% of its potential is regularity of use, not the number of daily servings. Remember that a supplement is unequal to a supplement - manufacturers use different forms and standardisations of ashwagandha.

Extract, powdered root or infusion will not have the same quality and content of the most valuable in this plant vitanolides. Therefore, each manufacturer tailors the dosage of ashwagandha to its product.

Do not take on an empty stomach

Taking ashwagandha on an empty stomach, especially if you are a 'gastric sufferer', can cause abdominal pain, nausea, vomiting and diarrhoea as it irritates the mucous membrane of the stomach and intestines . It is best to take an ashwagandha supplement during or after a hearty meal, such as lunch.

Taking ashwagandha with a meal can help improve its absorption and tolerance by the body. The fats and fibre contained in the food may assist in the absorption of ashwagandha and reduce the risk of potential gastric irritation.

Foods and dietary fibre may help to improve the absorption of ashwagandha and reduce the risk of potential gastric irritation.

Check out potential interactions

Ashwagandha is a potent plant that can interact with various medications (prescription and OTC). Its effects may affect, for example, the absorption of active ingredients, the severity of side effects or the overall efficacy.

Do not use ashwagandha in combination with drugs :

• blood-thinning drugs,
• used in the treatment of thyroid disorders,
• suppressing the immune system,
• used in the treatment of depression or anxiety,
• insomniacs,
• for high blood pressure,
• anti-diabetics,

Beware also if you are using dietary supplements or over-the-counter sleep medicines containing e.g. St. John's wort, valerian, methystine pepper. If in doubt, ask your doctor or pharmacist.

Learn about contraindications

Ashwagandha should not be used :

• pregnant women,
• breastfeeding women,
• patients with cancer, diabetes,
• patients with thyroid disease, blood clotting disorders, ulcers, lupus, multiple sclerosis or rheumatoid arthritis,
• persons taking sleeping, sedative, anti-anxiety medication.

The use of any preparations against contraindications is risky, as we may lead to interactions, worsening of the condition and even exacerbation of certain conditions.

Do not use for too long

After 12 weeks of ashwagandha use, it is recommended to stop taking it. Why? There is currently no reliable data on chronic ashwagandha intake. At this point, we only know that it is considered "probably safe" when taken daily for 3 months. After that, it is recommended to take a break for a minimum 4 weeks.

Read the formulations of other preparations

Ashwagandha is popular and many manufacturers add it as an active ingredient in their products. You may not even be aware that a sleep product or coffee, for example, may contain it. It doesn't have to be high amounts, but unknowingly you may be accumulating too much ashwagandha in yourself.

When it doesn't help...

...come to terms with this and look for alternatives to ashwagandha. There are many other adaptogenic plants to choose from that can also help you.

Learn more:

• Cordyceps
• Reishi
• Lion's Mane
• Chaga
• Cordyceps
• Hogweed
• Maca root
• Curcumin
• Berberine
• Piperine
• Spirulina
• Curcumin
• Black cumin oil
• Passionflower or Passionflower

What are the benefits of ashwagandha?

Ashwagandha (or sluggish plant, Indian ginseng) can support you with many ailments and improve your quality of life. The condition is systematic supplementation for 12 weeks. You can start to feel the first effects as early as week 4 .

Ashwagandha can support several areas of your health :

• Sleep: facilitates falling asleep, improves the quality and length of sleep, reduces tension, and may reduce the symptoms of sleep disorders.
• Mood: Reduces the negative effects of stress and tension, lowers cortisol - the "stress hormone" - and has a positive effect on motivation.
• Health: Reduces pain (e.g. in osteoarthritis, during chemotherapy), positively affects semen quality and reduces sexual dysfunction in women.
• Body: Acts antioxidant, increases physical performance, boosts immunity, reduces bad cholesterol.

In addition, scientific studies suggest that regular supplementation with ashwagandha increases levels of the hormones thyroid FT-3 and FT-4, which may be helpful for hypothyroidism.

See also:

• Ashwagandha SFD
• Ashwagandha Aliness
• Ashwagandha Naturell
• Solgar's Ashwagandha
• Ashwagandha Swanson
• Ashwagandha - when does it start working?
• Ashwagandha in the morning or evening?
• KSM-66 the purest ashwagandha on the market

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Summary