Ashwagandha
SUMMARY: Good for stress and anxiety. Taking 250–500 milligrams (mg) per day for at least one month may be beneficial.
Health Line – The recommended dosage for ashwagandha can vary depending on your needs, but most research suggests that taking 250–500 milligrams (mg) per day for at least one month may be beneficial.
NIH– Research shows that some ashwagandha preparations may be effective for insomnia and stress. However, evidence is unclear about its effects on anxiety.
Ashwagandha is an evergreen shrub found in parts of India, Africa, and the Middle East. It contains several bioactive compounds, including a group of substances known as withanolides. Withanolides have been associated with anti-inflammatory and antioxidant effects.
Ashwagandha has been in use as a medicinal plant for thousands of years, especially in traditional Ayurvedic medicine.
Currently, ashwagandha supplements are often promoted for stress and anxiety, sleep, male infertility, and athletic performance. These supplements typically contain ashwagandha root, leaf, or root/leaf extracts.
Ashwagandha has also been promoted for COVID-19, but there is not sufficient high-quality evidence to support its use.
In some individuals, ashwagandha preparations may cause drowsiness, stomach upset, diarrhea, and vomiting.
Although it is rare, there have been a number of cases that link liver injury to ashwagandha supplements.
Ashwagandha should be avoided during pregnancy and should not be used while breastfeeding.
Ashwagandha is not recommended for people who are about to have surgery, or for those who have autoimmune or thyroid disorders.
There is evidence that ashwagandha might interact with some medications, including those for diabetes and high blood pressure, medicines that decrease the immune system response (immunosuppressants), sedatives, anti-seizure medications (anticonvulsants), and thyroid hormone medications.
Because ashwagandha may increase testosterone levels, people with hormone-sensitive prostate cancer should avoid its use.
