05/18/2026
Ashwagandha is a traditional Ayurvedic herb primarily recognized for its ability to reduce stress, lower cortisol levels, and improve sleep quality. As an adaptogen, it works broadly to help the body regulate its response to physical and emotional stressors.
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Mental Health and Cognitive Benefits
Stress and anxiety reduction: Clinical trials tracked by the National Institutes of Health (NIH) show that daily doses significantly lower subjective stress and anxiety levels.
Cortisol regulation: It directly decreases serum cortisol, the body's primary stress hormone.
Sleep quality improvement:
It calms the nervous system, helping individuals fall asleep faster and achieve deeper sleep.
Cognitive enhancement:
Early research suggests it can improve memory, focus, and general executive function.
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Physical Performance and Reproductive Health
Athletic performance: Supplementation is linked to increased \(VO_{2}\) max, which boosts cardiovascular endurance during exercise.
Muscle strength:
Studies indicate it enhances upper and lower body muscle mass, strength, and speeds up post-workout recovery.
Male fertility:
According to data on WebMD, it can boost testosterone levels, improve s***m count, and enhance motility.
Hormone balance:
For women, it can support endocrine function, helping mitigate mood shifts and reproductive stress.
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Metabolic and General Health
Blood sugar management: Compounds in the root help lower blood glucose and improve insulin sensitivity.
Anti-inflammatory properties: Its active constituents, called withanolides, help lower chronic inflammation throughout the body.
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Important Safety Considerations
While beneficial, expert analysis from Cleveland Clinic notes that standard doses range from 300 mg to 600 mg daily. Common mild side effects include nausea, upset stomach, and drowsiness.
You should avoid ashwagandha if you are pregnant, have an autoimmune condition, or take medications for thyroid disorders, diabetes, or blood pressure
Who should avoid ashwagandha?
People with hyperthyroid (overactive thyroid) conditions because it can increase thyroid hormones in the body
Pregnant people because it may stimulate the uterus
People with certain autoimmune conditions should talk to their clinician before using it.
People with cancer should also talk to their clinician before taking it, as it can impact hormones, which can feed certain cancers.
⚠️ CONTRAINDICATIONS
Ashwagandha Medication Interactions to Be Careful About
If you are on any medication, you should talk to your clinician before starting any herbal supplement. Some studies have shown harmful side effects of taking ashwagandha while on certain medications, including:
~Sedatives.
Because both ashwagandha and sedatives can make you drowsy, they should not be used together. For example, sleep medications such as:
Zolpidem (Ambien®)
Benzodiazepines like alprazolam (Xanax®)
Clonazepam (Klonopin®)
Opioid pain medications like oxycodone
Barbiturates like phenobarbital
~Thyroid medications.
Because ashwagandha may increase thyroid hormone levels and thyroid medications are intended to regulate them, it is recommended to not mix the two. These include:
Levothyroxine (Synthroid®, Levoxyl®)
Desiccated thyroid medications (Armour Thyroid®)
Liothyronine (Cytomel®)
Methimazol and propylthiouracil
~Diabetes medications.
Ashwagandha may lower your blood glucose levels, so it should not be combined with diabetes medications like insulin.
Immunosuppressant medications. Ashwagandha may impact your immune system and interfere with medications that suppress your immune system. These include:
Steroids
Organ transplantation medications
Biologics
~High blood pressure (hypertension) medications. Ashwagandha may lower blood pressure, similar to how high blood pressure medications do. For example:
Beta blockers
Angiotensin-converting enzyme (ACE) inhibitors
Angiotensin II receptor blockers (ARBs)
Calcium channel blockers
Diuretics
~Hepatotoxic medications. Ashwagandha may increase your risk of liver damage when taken with medications that can cause liver damage, particularly with chronic use. These include pain relievers and anti-inflammatories such as:
Acetaminophen
Ibuprofen
Naproxen
Amoxicillin
Erythromycin
~Safety:
Look for GRAS status. One of the key criteria for classifying an herb as an adaptogen is that it holds Generally Recognized As Safe (GRAS) status. This means that it is considered safe when used according to the instructions on the bottle.
Research: Schmidt Homestead Remedies
https://www.nm.org/.../should-you-take-an-ashwagandha...
https://ods.od.nih.gov/.../Ashwagandha.../...
WebMD
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