Ashwagandha Side Effects (and Safe Daily Dosage Guide)
Ashwagandha has become one of the most talked-about herbal supplements of the past decade. Marketed as a natural stress reliever, an energy booster, and even a sleep aid, it has quickly moved from Ayurvedic tradition into mainstream wellness. But the real question many people have is less about its benefits and more about its safety: what are the potential side effects, and how much is actually safe to take each day?
This article takes a deeper look at both the research and the real-world experiences surrounding ashwagandha. The goal isn’t to sell you on hype, but to provide clarity — what science actually says, what everyday users are reporting, and how you can approach this supplement with confidence.
Understanding Ashwagandha
Ashwagandha, also known as Withania somnifera, is what’s called an adaptogen. That means it helps the body adapt to stress, nudging it back toward balance. Traditionally it has been used in powdered root form, but today you’ll find it in capsules, concentrated extracts, and even flavored gummies.
Its reputation is largely built on studies showing reductions in stress and anxiety, improvements in sleep quality, and modest boosts in energy and recovery. Yet, like any active substance, the same mechanisms that make it effective can also produce unwanted effects — particularly if the dose isn’t right for you.
The Side Effects You Need to Know
The most commonly reported issues with ashwagandha are fairly mild: some people notice digestive discomfort such as nausea, bloating, or loose stools. Others experience daytime drowsiness, which can be useful if you’re taking it before bed but disruptive if you’re using it in the morning.
More rarely, studies have shown shifts in thyroid hormone levels, and there have been isolated reports of liver markers being affected. These cases are unusual, but they remind us that “natural” doesn’t automatically mean “risk-free.”
Interestingly, beyond these physical effects, a growing number of users online describe something less tangible: feeling emotionally flat. They talk about becoming calmer to the point of numbness, almost as if their stress was switched off along with their ability to feel excitement or drive.
There isn’t yet strong clinical evidence to back this up, but it does make sense biologically. Ashwagandha reduces cortisol, the body’s main stress hormone. For most people, this translates to less tension and better resilience. For a smaller group, it seems to cross the line into emotional blunting. If you find yourself feeling detached or unmotivated, it may be worth lowering your dosage or pausing altogether to see if your baseline returns.
Who Should Be Careful
Ashwagandha is not suitable for everyone. Pregnant and breastfeeding women are usually advised to avoid it. People with thyroid disorders should be cautious, since the herb can nudge thyroid hormones upward. And anyone taking medication for blood pressure, blood sugar, or sedation should check with their doctor before adding it in, as interactions are possible.
These warnings aren’t meant to scare you off, but to underline that context matters. A supplement that feels mild to one person can affect another very differently.
How Much Ashwagandha Per Day Is Safe?
So, what’s the right dose? Most research-backed supplements standardize their extracts to 5% withanolides (the active compounds). Within that standard, daily doses of 300–600 mg are the most studied and consistently found to be safe. Some trials have gone higher — even up to 1,000 mg a day for short periods — but the risk of side effects tends to increase with the dose.
Traditional powdered root is a different story. Ayurveda has long used 3–6 grams daily, but modern studies on powders are less consistent, making extracts the more reliable option. Gummies add another layer, since the concentration varies widely by brand. Always check the label to know exactly how much you’re getting.
The bottom line is this: more isn’t always better. In fact, most of the reports of digestive issues, drowsiness, or emotional flatness come from people pushing past the researched ranges. If you start low, build gradually, and pay attention to your own response, you’ll maximize the benefits while minimizing the risks.
Final Thoughts
Ashwagandha can be a powerful ally for stress management, energy, and sleep, but it isn’t a free pass to better health. Like any tool, its effectiveness depends on how you use it. The herb is generally safe at studied dosages, but side effects are possible — from stomach upset and drowsiness to, in some cases, a sense of emotional detachment.
The smartest approach is to respect it: stay within the 300–600 mg/day range if you’re using a standardized extract, keep an eye on how your body and mood respond, and talk with a professional if you’re unsure. With that balance, you can get the best of what Ashwagandha has to offer without stepping into the territory where its benefits become drawbacks.