Ashwagandha is an ancient medicinal herb that has been used in Ayurvedic medicine for centuries. It has become increasingly popular in recent years as a natural remedy for reducing stress, improving focus, boosting testosterone, and more. However, there are some potential side effects and risks to taking ashwagandha regularly for extended periods of time.
What is Ashwagandha?
Ashwagandha (Withania somnifera) is an herb native to India, North Africa, and the Middle East. The root and berry of the ashwagandha plant have been used in Ayurvedic medicine for over 3,000 years. The name “ashwagandha” comes from the Sanskrit words “ashva” meaning horse, and “gandha” meaning smell, referring to the distinctive horse-like odor of the root. It is classified as an “adaptogen” which means it helps the body adapt to and resist stress. Some of the active ingredients believed to give ashwagandha its medicinal properties include withanolides, alkaloids, choline, fatty acids, amino acids, and a variety of sugars.
Benefits of Ashwagandha
Here are some of the key evidence-based benefits of ashwagandha:
- Reduces stress, anxiety and depression
- Boosts brain function and memory
- Increases testosterone levels in men
- Improves muscle growth and strength
- Reduces inflammation and boosts immunity
- Lowers blood sugar levels
- Has anti-cancer properties in studies
- Increases fertility and reproductive health
The wide range of therapeutic benefits make ashwagandha a popular herbal supplement. It is most commonly taken in capsule form but can also be found as a powder or liquid extract.
Is It Safe to Take Ashwagandha Long Term?
Ashwagandha is generally well tolerated when taken short term (up to 12 weeks) at recommended dosages. However, there is limited research on the safety and potential side effects of taking ashwagandha regularly for extended periods of time.
Some potential concerns with long-term ashwagandha use include:
- Thyroid issues – Ashwagandha may potentially increase thyroid hormone levels. This could cause problems for those with hyperthyroidism or who are taking thyroid medication.
- Liver damage – Large doses have been linked to liver damage and toxicity. More research is needed though.
- Pregnancy issues – Ashwagandha may stimulate the uterus and could potentially cause miscarriage.
- Drug interactions – Ashwagandha may interact with sedative medications, blood pressure drugs, and diabetic and thyroid medications.
While ashwagandha has an excellent short-term safety profile, the long-term effects are unknown. As with any herbal supplement, it’s a good idea to consult your doctor before taking ashwagandha regularly for more than 12 weeks.
Recommended Dosage and Timeline
If you do decide to take ashwagandha long term, follow these general dosage and scheduling guidelines:
- Take a maximum of 1,000-1,500mg per day in divided doses.
- Use cycles of 4-12 weeks on, followed by 1-2 weeks off.
- Take a break for 1 month after every 4-5 months of continuous use.
- Consult a doctor if taking for more than 12 consecutive weeks.
It’s also wise to get blood work periodically to monitor for any potential negative effects on kidney, liver or thyroid function.
What Are the Side Effects of Long Term Ashwagandha Use?
When taken for short periods at recommended dosages, ashwagandha has a low risk of side effects for most people. However, long-term use may increase the likelihood of the following adverse reactions:
- Gastrointestinal issues – Stomach pain, diarrhea, vomiting
- Drowsiness – Ashwagandha has a sedative effect and may cause excess sleepiness
- Hyperthyroidism – High thyroid hormone levels, rapid heartbeat, sweating, anxiety
- Liver problems – Elevated liver enzymes, yellowing of skin, dark urine
- Pregnancy complications – Cramping, bleeding, increased risk of miscarriage
People with autoimmune diseases should also use caution as ashwagandha may potentially increase immune system activity. Immediately stop taking ashwagandha and consult your doctor if any concerning side effects develop.
Signs You Should Stop Taking Ashwagandha
Stop taking ashwagandha and call your doctor if you experience any of the following potentially serious side effects:
- Chest pain, irregular heartbeat, heart palpitations
- Difficulty breathing or swallowing, wheezing
- Swelling of lips, face, throat or tongue
- Unusual bleeding or bruising
- Fever, chills, body aches, lymph node swelling
- Jaundice – yellowing skin or eyes
- Dark urine or light colored stools
- Extreme fatigue, weakness or drowsiness
Additionally, discontinue ashwagandha use if you experience any symptoms of hyperthyroidism like unexplained weight loss, rapid or irregular heartbeat, profuse sweating, or anxiety. Inform your doctor about your ashwagandha use so your thyroid hormone levels can be properly evaluated.
Who Should Not Take Ashwagandha?
Due to the potential side effects, certain people are advised to avoid ashwagandha entirely or exercise caution when using it:
- Pregnant or breastfeeding women
- People with hyperthyroidism or thyroid issues
- People with autoimmune diseases like rheumatoid arthritis, lupus, multiple sclerosis
- Individuals on sedative medications like benzodiazepines or barbiturates
- Those taking medications for high blood pressure, diabetes, or thyroid problems
- People with gastrointestinal problems like acid reflux or ulcers
It’s always wise to consult your doctor before taking ashwagandha or any herbal supplement, especially if you have an underlying medical condition or take any medications.
Conclusion
Ashwagandha is generally safe when taken in the recommended dosages for up to 12 weeks. However, long-term use has not been well studied and carries some potential health risks. To minimize adverse effects, make sure to follow dosage guidelines carefully, take periodic breaks from supplementation, and monitor for any concerning reactions.
While ashwagandha offers many benefits, it’s smart to be cautious with extended use. Consult your doctor to weigh the potential pros and cons before committing to a long-term ashwagandha regimen. With the right approach, you can safely unlock ashwagandha’s stress-relieving and health-boosting properties.