Is Ashwagandha Safe? Side Effects and Who Should Avoid It
The short answer
For most healthy adults, ashwagandha appears safe for up to about three months, with mostly mild side effects such as an upset stomach, loose stools and drowsiness. But it is not for everyone. Avoid it in pregnancy and breastfeeding, and check with your doctor first if you have a thyroid or autoimmune condition, hormone-sensitive prostate cancer, or take regular prescriptions. Rare cases of liver injury have been reported, and Denmark banned it in 2023.
Ashwagandha is sold as a gentle, natural herb, and for many people it is. But natural does not mean risk-free, and a few safety questions have grown louder as more people take it. Here is a balanced look at what is known, so you can decide whether it is right for you.
How safe is ashwagandha?
In clinical trials, ashwagandha has generally been well tolerated for up to about three months. Its safety over longer periods, many months or years, has not been properly studied (NIH Office of Dietary Supplements). That is an important gap, because many people take it every day for much longer. A sensible approach is to take it for a set period, then take a break.
Common side effects
The side effects reported most often are mild: stomach upset, loose stools, nausea and drowsiness (NCCIH). Taking it with food and starting at a lower amount usually helps. If it makes you drowsy, take it in the evening, and see our guide on when to take ashwagandha.
Liver problems: rare but serious
Several cases of liver injury have been linked to ashwagandha supplements, at amounts from 450 to 1,350 mg a day, appearing after anything from one week to four months (NIH ODS). These cases are rare, and some involved products that were not independently checked or contained other ingredients. Still, stop taking it and see a doctor straight away if you notice yellowing of the skin or eyes, dark urine, pale stools, itching or unusual tiredness. If you already have a liver condition, avoid it unless your doctor agrees.
Thyroid effects
Ashwagandha can change thyroid hormone levels. In one small study in people with an underactive thyroid, it raised thyroid hormones, and there are a few case reports of an overactive thyroid in women taking it, which settled once they stopped (NIH ODS). If you have any thyroid condition or take thyroid tablets, don't take ashwagandha without your doctor's agreement.
Can ashwagandha cause anxiety?
Most studies found the opposite: lower stress and anxiety over 6 to 8 weeks. But people respond differently to any supplement, and some report feeling restless or unsettled. Because ashwagandha can affect thyroid hormones, and an overactive thyroid can feel like anxiety, a racing heart or new nervousness after starting it is worth stopping for and mentioning to your doctor.
Does ashwagandha lower blood pressure?
It may. Ashwagandha is listed as possibly interacting with blood pressure treatment (NCCIH), which suggests it could add to the effect of your tablets. If you take blood pressure tablets, or your blood pressure tends to run low, check with your doctor first and keep an eye on your readings.
Who should avoid ashwagandha
- Pregnant or breastfeeding women. Some experts advise against it in pregnancy because of old reports linking it to miscarriage.
- People with thyroid conditions or taking thyroid tablets.
- People with autoimmune conditions such as rheumatoid arthritis, lupus or MS, or taking immunosuppressants.
- Men with hormone-sensitive prostate cancer, because it may raise testosterone.
- Anyone with a liver condition.
- Anyone with surgery coming up. Stop at least two weeks before.
Interactions with prescriptions
Ashwagandha may interact with thyroid tablets, diabetes treatment, blood pressure treatment, immunosuppressants, sedatives and sleeping tablets, and anti-seizure treatment (NCCIH). If you take any of these, speak to your doctor or pharmacist before starting.
Why some countries restrict it
Denmark banned ashwagandha in 2023 after a Danish risk assessment, and in 2024 France's food safety agency advised pregnant and breastfeeding women and people with hormone disorders not to take it (NIH ODS). Other regulators have not gone that far, but these decisions are a reminder that the long-term evidence is thin. If you live in a country with restrictions, follow local rules.
How to take it more safely
Choose a product that names the plant part (root is the most studied), states the amount per serving, and publishes independent tests for heavy metals and contaminants. Stay within the amount on the label, see our guide on how much ashwagandha to take, and take a break after about three months. For the full background, read What Is Ashwagandha?
Thinking about Shilajit too?
Many people who look into ashwagandha also come across Shilajit, another traditional Ayurvedic daily tonic. Shilajit is a mineral-rich resin rather than a herb, and it has its own safety points: it isn't for pregnancy, high iron levels or people on certain prescriptions, and poorly purified Shilajit can contain heavy metals. We cover that honestly in who should not take Shilajit and Shilajit and medications. If you want to compare the two, see Shilajit vs Ashwagandha.
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Frequently asked questions
Is ashwagandha safe to take every day?
For most healthy adults it appears safe for up to about three months of daily use. Longer-term safety has not been well studied, so many people take a break after that.
Can ashwagandha damage your liver?
Rarely. A small number of liver injury cases have been reported. Stop it and see a doctor if you notice yellow skin or eyes, dark urine or unusual tiredness.
Can ashwagandha cause anxiety?
Most studies found lower anxiety, but some people report feeling restless. Because it can affect thyroid hormones, stop and speak to your doctor if you feel new nervousness or a racing heart.
Who should not take ashwagandha?
Pregnant or breastfeeding women, people with thyroid, autoimmune or liver conditions, men with hormone-sensitive prostate cancer, and anyone about to have surgery. Check with your doctor if you take regular prescriptions.
This article is for general information only and is not a substitute for advice from your doctor. Statements about ashwagandha and Shilajit have not been evaluated by the FDA, and these products are not intended to diagnose, treat, cure or prevent any disease.
Related reading
- What Is Ashwagandha?
- How Much Ashwagandha per Day?
- Who Should Not Take Shilajit?
- Shilajit and Medications
Ready to try it? See our 30g Himalayan Shilajit resin or Shilajit drops, both lab tested batch by batch.