Ashwagandha Powder: Uses, Dosage, Side Effects, Precautions and Alternates

Quick overview

Ashwagandha Powder, generically known as Withania somnifera, is an herbal supplement made from the root and berry of an evergreen shrub used in Ayurvedic medicine. It is classed as an adaptogen and is used for stress, sleep, male fertility support, and several other conditions. It contains natural compounds called withanolides and is generally used for short periods due to limited long-term safety data.

What is Ashwagandha Powder

Ashwagandha is an evergreen shrub whose root and berry are used to make an herbal remedy. It is a staple of Ayurvedic (traditional Indian) medicine and is used as an adaptogen, a substance believed to help the body cope with stress.

Ashwagandha Powder uses

• Stress and anxiety
• Trouble sleeping (insomnia)
• Male fertility and testosterone support
• Arthritis
• Attention deficit hyperactivity disorder (ADHD)
• Bipolar disorder
• Balance problems (cerebellar ataxia)
• Fatigue during cancer treatment (chemotherapy)
• Diabetes (blood sugar control)
• High cholesterol

Benefits of Ashwagandha Powder

• May help lower the stress hormone cortisol and reduce feelings of stress
• May improve sleep quality and help you fall asleep faster
• May modestly improve sperm quality and testosterone levels in men
• May help reduce blood sugar and cholesterol levels in some people
• Some users report better focus, energy, and mental clarity

How Ashwagandha Powder works

Ashwagandha contains natural chemicals called withanolides that may help calm the brain, reduce inflammation, lower blood pressure, and change how the immune system works. It is thought to work as an adaptogen by affecting the body's stress-response pathways and lowering levels of the stress hormone cortisol.

Ashwagandha Powder dosage

In Ayurvedic medicine, the dried root is ground into a powder and stirred into warm milk. The powder can also be mixed into drinks such as water or juice. Some people take it earlier in the day for stress or focus, and closer to bedtime if using it for sleep. It is usually taken for a short period of time, such as a few months, due to limited long-term safety data.

Use exactly as prescribed by your doctor or pharmacist.

Available forms and strengths

• Powder
• Capsules
• Gummies
• Liquid drops

Side effects of Ashwagandha Powder

Common

• Stomach upset
• Diarrhea
• Vomiting
• Nausea
• Drowsiness
• Loose stools

Serious

• Liver injury or impaired liver function
• Increased thyroid hormone levels, which can worsen hyperthyroidism
• Allergic reactions such as hives, facial swelling, or trouble breathing

Warnings and precautions

• Do not take ashwagandha if you are pregnant. It may increase the risk of miscarriage or cause uterine contractions. Not enough is known about using ashwagandha while breastfeeding, so it's best to avoid it.
• People with significant kidney disease should discuss supplements with their clinician before use. Ashwagandha may have negative effects on the liver, and rare cases of liver injury have been reported. Combining alcohol with a supplement that causes drowsiness may increase impairment. It can cause drowsiness, so avoid driving if affected.
• People with diabetes should watch their blood sugar closely, since ashwagandha may lower blood sugar levels and could interact with diabetes medications.
• People with high or low blood pressure should use ashwagandha cautiously, as it may lower blood pressure further or interact with blood pressure medications.
• Avoid ashwagandha if you have a stomach ulcer, since it can irritate the digestive tract.
• People with autoimmune diseases such as multiple sclerosis, lupus, or rheumatoid arthritis should avoid ashwagandha, as it may make the immune system more active and worsen symptoms.
• Stop taking ashwagandha at least two weeks before scheduled surgery, since it may increase the effects of anesthesia and other medications.
• People with thyroid conditions should use ashwagandha cautiously or avoid it, as it may raise thyroid hormone levels.
• Ashwagandha may interact with medications for diabetes, high blood pressure, sedatives, immune-suppressing drugs, and thyroid hormone, increasing their effects or risks.
• Do not take ashwagandha if you have prostate cancer.

When to see a doctor

• Get medical help if you develop signs of liver problems, such as yellowing skin or eyes, severe stomach pain, or dark urine, since ashwagandha has rarely been linked to liver injury.
• Seek medical attention if you have an allergic reaction, such as hives, facial swelling, or difficulty breathing.
• Contact a doctor if you notice symptoms of thyroid overactivity, since ashwagandha can increase thyroid hormone levels.

Alternatives

• Chamomile
• Lemon balm
• Magnesium