A plant emblematic of Ayurvedic medicine, ashwagandha is attracting more and more followers for its anti-stress, toning, and revitalizing properties. But how safe is it really? What are the potential dangers to be aware of before using it? Find out everything you need to know to enjoy its benefits safely.
What is ashwagandha?
Ashwagandha (Withania somnifera), also known as Indian ginseng, is an adaptogenic plant native to India. Used for thousands of years in Ayurvedic medicine, it is renowned for its ability to strengthen the body's defenses against physical, mental, and emotional stress.
It is mainly its roots that are used for their medicinal properties. They contain withanolides, relaxing alkaloids, antioxidant polyphenols, iron, and tryptophan.
The benefits of ashwagandha
Reduction of stress and anxiety
By lowering cortisol levels, ashwagandha promotes calmness, improves mental resilience, and helps manage periods of chronic stress.
Improved sleep
It promotes deeper sleep thanks to its action on GABA receptors, without causing daytime drowsiness.
Support for physical performance
It boosts vitality, improves endurance and strength, and speeds up muscle recovery.
Libido and fertility
It promotes testosterone, sperm quality, and hormonal balance, especially during menopause.
Cognitive protection
Thanks to its antioxidant properties, it supports memory and concentration and protects the brain from premature aging.
Possible side effects
Although well tolerated in most cases, ashwagandha can nevertheless cause certain side effects:
- Digestive problems: nausea, abdominal pain, loose stools
- Drowsiness or fatigue
- Headaches
- Thyroid changes in cases of hyperthyroidism
Contraindications to be aware of
Ashwagandha is not recommended in the following cases:
- Pregnant or breastfeeding women
- Hyperthyroidism or unstable hormonal disorders
- Liver disease or history of liver problems
- Autoimmune diseases (lupus, multiple sclerosis, etc.)
- High blood pressure, low blood pressure, or ongoing cardiovascular treatment
Drug interactions
Caution is advised if you are taking any of the following treatments:
- Antidepressants and anxiolytics
- Anticonvulsants
- Levodopa (Parkinson's disease)
- Medications for blood sugar or blood pressure
Which form and dosage should you choose?
Available shapes
- Standardized extract capsules: the most reliable choice (KSM-66®, Shoden®)
- Powder: natural but difficult to measure out precisely
- Gummies: convenient, but often less concentrated
Recommended dosage
Start with 300 to 600 mg per day, gradually adjusting up to a maximum of 1200 mg, taken in one or two doses with meals.
When to take it?
- Morning or noon: for an invigorating, stress-relieving effect
- Evening: for sleep disorders or nighttime anxiety
How to choose a good ashwagandha supplement?
For optimal efficiency and maximum safety, check the following criteria:
- Exclusive use of roots (no leaves)
- Organic certification and free of contaminants (heavy metals, solvents)
- Controlled dosage of withanolides (5% recommended)
- Transparency regarding product traceability and quality
Conclusion
Ashwagandha is a powerful and versatile plant that can improve quality of life in several ways: stress, sleep, energy, concentration, libido... But it should not be taken lightly.
When used with caution and under professional guidance, it provides valuable natural support as part of a holistic approach to well-being. It is best considered as a long-term ally rather than an immediate miracle solution.
Sources and references
- Sharma AK, et al. “Efficacy and Safety of Ashwagandha Root Extract.” Journal of Alternative and Complementary Medicine, 2017.
- Mikolai J, et al. “In vivo effects of Ashwagandha.” Journal of Alternative and Complementary Medicine, 2009.
- Wongtrakul J, et al. “Neuroprotective effects of Withania somnifera.” Heliyon, 2021.
- Gopal S, et al. “Effect of Ashwagandha root extract on menopausal symptoms.” J Obstet Gynaecol Res, 2021.
- Sengupta P, et al. “Role of Withania somnifera in male infertility.” Reproductive Biomedicine Online, 2018.
- ANSES, National Agency for Food Safety. “Opinion on the risks associated with ashwagandha supplements,” 2024.
- Chandrasekhar K, et al. “A double-blind, placebo-controlled study of Ashwagandha for stress and anxiety.” Indian J Psychol Med, 2012.
- Zahiruddin S, et al. “Ashwagandha in brain disorders: A review.” Journal of Ethnopharmacology, 2020.
- Wiciński M, et al. “Ashwagandha and the endocrine system.” Int J Mol Sci, 2023.
- Bonilla DA, et al. “Effects of Ashwagandha on Physical Performance.” J Funct Morphol Kinesiol, 2021.
- “Liver injury due to Ashwagandha.” Drug-Induced Liver Injury Network, 2021 & 2023.
- Wiciński M, et al. “Can Ashwagandha Benefit the Endocrine System?” Int J Mol Sci, 2023.
- Investigation on heavy metals in Ayurvedic plants. Journal of Environmental Sciences, 2013.
