- Written by Dr. Keerthi Balachandran, Consultant at UWAY Health
Ashwagandha, also known as Withania somnifera or Indian ginseng, is one of Ayurveda’s most powerful and trusted herbs. For centuries, it has been used to boost strength, calm the mind, and restore balance in the body. Today, it’s gaining global popularity as a natural remedy for stress, poor sleep, and low energy.
But like every herbal supplement, Ashwagandha has both benefits and side effects. Before you start adding it to your daily routine, let’s look at the top advantages — and the risks you need to keep in mind.
3 Key Benefits of Ashwagandha
1.Reduces Stress and Anxiety
One of the best-known ashwagandha benefits is its ability to lower cortisol levels, the body’s main stress hormone. Research shows it can help people manage everyday stress, reduce anxiety symptoms, and even support better mental focus.
2. Improves Sleep Quality
If you struggle with restlessness or poor sleep, ashwagandha may help. It supports the body’s natural sleep cycle, making it easier to fall asleep and wake up feeling refreshed. That’s why many people take ashwagandha for sleep as a safe alternative to sleeping pills.
3. Boosts Strength, Energy, and Male Fertility
Traditionally used as a rasayana (rejuvenating herb), ashwagandha improves stamina, supports muscle strength, and enhances endurance. Studies also show that it can improve testosterone levels and sperm quality, making it beneficial for men’s reproductive health.
3 Possible Side Effects of Ashwagandha
While generally safe in moderate doses, ashwagandha is not suitable for everyone. Here are some risks to know:
1. Digestive Upset
High doses may irritate the stomach, leading to nausea, diarrhea, or abdominal discomfort.
2. Rare Liver Effects
Though uncommon, some reports suggest that ashwagandha supplements may affect liver health. This risk is higher if taken in excess or with other medications.
3. Not Safe for Everyone
Pregnant women, people with thyroid disorders, or autoimmune conditions should avoid ashwagandha unless prescribed by a doctor. It can also interact with sedatives, thyroid medicine, and certain blood pressure drugs.
How Much Ashwagandha Should You Take?
The right ashwagandha dosage depends on your health goals and the form you choose:
- Ashwagandha powder (churna): 1–2 teaspoons (3–6 g) mixed with warm milk or water, once or twice daily.
- Ashwagandha capsules/tablets: 300–600 mg daily, usually standardized to root extract.
Always start with a lower dose and increase gradually, only under medical guidance.
Best Time to Take Ashwagandha
- For stress relief and energy: Morning after breakfast.
- For better sleep: At night with warm milk.
- Avoid taking it on an empty stomach if you have acidity issues.
Final Takeaway
Ashwagandha is a powerful Ayurvedic herb with proven benefits for stress, sleep, stamina, and men’s fertility. But like any supplement, it must be used wisely. Overdosing or self-medicating can lead to unwanted side effects.
If you’re considering adding it to your routine, the safest way is to consult a qualified doctor who can recommend the right dose of ashwagandha for your body type and health condition.
Use nature’s gifts with respect — and they’ll support your health in the best way.
About Author
Dr Keerthi Balachandran
Dr. Keerthi Balachandran is a dedicated Ayurvedic doctor with a strong clinical focus on General Medicine and Gynecology (Women’s Health). She holds a B.A.M.S. degree and a Master of Public Health (M.P.H.) from SDM College of Ayurveda and Hospital, Hassan (Rajiv Gandhi University of Health Sciences).
