Does ashwagandha really work?

Author: Dr. Xander Kohler PhD  |  Last update: Thursday, July 3, 2025

Overall, the studies found that ashwagandha significantly reduced stress and anxiety levels (subjectively measured by validated rating scales), reduced sleeplessness and fatigue, and reduced serum cortisol levels (a stress hormone) when compared with placebo.

How long does it take for ashwagandha to work?

How long does it take for ashwagandha to work? That varies from person to person, just as it does when people try a new medication. I recommend taking ashwagandha for at least three months to see if you notice a difference. Typically, in four to 12 weeks, you'll notice feeling calmer and probably sleeping better.

What are the negatives to ashwagandha?

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.

What do doctors think about ashwagandha?

Until more is known, people with liver disease should avoid taking ashwagandha. Surgery: Ashwagandha may slow down the central nervous system. Healthcare providers worry that anesthesia and other medications during and after surgery might increase this effect.

Will ashwagandha pop on a drug test?

Can ashwagandha cause a false positive drug test? The Department of Defense Dietary Supplement Resource notes that ashwagandha should not produce a positive result on a routine military drug screening test.

The Unique Benefits of ASHWAGANDHA (How and When to Take it) - Dr. Berg Explains

Why can you only take ashwagandha for 3 months?

Although it is rare, some people have gotten liver injuries from taking ashwagandha supplements. In most cases, the liver heals itself within 1 to 3 months of discontinuing the supplement. Most studies of ashwagandha have only looked at people taking it for up to 3 months, so the herb's long-term effects aren't known.

What to avoid when taking ashwagandha?

Ashwagandha (Withania somnifera) is an herbal supplement that people take to help with stress, anxiety, and sleep. You should avoid taking it with sedatives, such as benzodiazepines and sleep medications. The combination can raise the risk of excessive drowsiness.

What is the best vitamin for stress and anxiety?

Vitamins that help with stress include vitamin D, C, and B complex. Other potentially helpful supplements include ashwagandha, L-theanine, magnesium, melatonin, and ginseng. Modern lifestyles can be high-pressure, so stress has become an inevitable part of many people's lives.

Are there actual benefits to ashwagandha?

Overall, the studies found that ashwagandha significantly reduced stress and anxiety levels (subjectively measured by validated rating scales), reduced sleeplessness and fatigue, and reduced serum cortisol levels (a stress hormone) when compared with placebo.

Why did Denmark ban ashwagandha?

The DVFA's official website states: “Do not eat Ashwagandha or supplements containing Ashwagandha because its root has negative effects on sex hormones and reproduction for both men and women.

Do I take ashwagandha in the morning or night?

You can take the supplement any time of day that works for you, as long as you remember to take it daily. Taking it at night can be better if you experience side effects or hope it will help you sleep—but taking it in the morning may be better for other uses, like improved cognition.

Why do bodybuilders take ashwagandha?

Muscle strength and recovery: Research indicates that ashwagandha can increase muscle mass and strength. One study found that participants taking ashwagandha daily had a higher increase in muscle strength and size than those on a placebo. It also helped reduce muscle damage, leading to faster recovery times.

Does ashwagandha numb your emotions?

While some people experience short-term benefits while using ashwagandha, many others experience negative emotional and physical side effects when using it. These ashwagandha side effects include an emotionally blunt affect—feeling flat and emotionally numb.

Which brand of ashwagandha is best?

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How to tell if ashwagandha is working?

If you feel more relaxed or able to handle stressful situations better, it's a clear sign that Ashwagandha is working its magic. Many people report that they begin to feel calmer after a few weeks of use.

Is magnesium or ashwagandha better for anxiety?

In short, Ashwagandha's ability to lower cortisol levels leads to its unstressing prowess. Meanwhile, Magnesium more broadly aids stress relief and management, given its influence on cellular health, nervous system regulation, and permitting your body to function as it should.

What is the strongest herb for anxiety?

Valerian. In some studies, people who used valerian reported less anxiety and stress.

What is negative about ashwagandha?

The disadvantages of ashwaganda include possible liver damage, drowsiness, nausea and vomiting, and potential aggravation of autoimmunity. Ashwagandha is an evergreen shrub originating from Asia and Africa. The list of reported ashwagandha benefits is long and the herb is often used for its medicinal qualities.

What doesn t mix with ashwagandha?

Ashwagandha should not be combined with medications: for thyroid, blood thinners, immunosuppressants, sleeping pills, sedatives, antihistamines, antidiabetics, contraceptives, antiepileptics and blood pressure regulators . Combining it with these agents may, for example, increase sedative effects.

Is melatonin or ashwagandha better for sleep?

“Melatonin is most effective for helping sleep, but also helps with nighttime acid reflux, along with antioxidant, immune, and neuroprotective benefits,” he says. “Ashwagandha helps sleep as one of its modest components, but does also help energy, cognition, stress, and other functions.

Can I take ashwagandha for life?

Yes, taking ashwagandha daily is safe, but people should never take it beyond the recommended doses or periods. Ashwagandha may have contaminates, such as dirt and heavy metals, so processing it to get its purest form is necessary.

Does ashwagandha make you dream?

Other OTC supplements can also cause vivid dreams. For example, valerian and ashwagandha are both used for anxiety and insomnia and can affect your dreams. These herbal supplements also have other side effects and drug interactions you should know about before taking them.

Can I take ashwagandha and magnesium together?

Magnesium is involved in numerous bodily functions, and supplements can address a wide range of conditions. Both ashwagandha and magnesium are available in a range of oral supplement forms and can support mental health and sleep. Taking both supplements together is generally safe and may enhance their effects.

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