In short-term studies, most people take ashwagandha without problems. But “natural” isn’t the same as “safe for everyone,” and a few groups should skip it entirely. Here is what the evidence and health agencies actually say.
Written by Vita Globe Editorial Team | Reviewed against NIH and NCCIH guidance, clinical trials and published case reports
Is ashwagandha safe?
For most healthy adults, ashwagandha seems well tolerated for up to about three months; trials report mostly mild side effects such as drowsiness or stomach upset[1][2]. Rare cases of liver injury have been reported, and it may affect thyroid hormones and interact with several medications[3]. It should be avoided during pregnancy and breastfeeding[1].
Caveat: Long-term safety data are limited. Most trials lasted 12 weeks or less.
Sources: NCCIH · Cheah 2021 · NIH ODS · Verified 2026-09-27
In this article
What are the common side effects?
NCCIH lists drowsiness, stomach upset, diarrhea and vomiting as possible side effects[1]. In the sleep trials pooled in a 2021 meta-analysis, no serious side effects were reported, though the authors noted that longer-term safety data are lacking[2].
If something feels off, stop and talk to your doctor. That is the simplest rule for any supplement.
Can ashwagandha hurt your liver?
Rarely, yes. A published case series from Iceland and the US Drug-Induced Liver Injury Network described people who developed liver injury after taking ashwagandha supplements; they recovered after stopping[4]. The NIH Office of Dietary Supplements notes cases at doses from 450 to 1,350 mg a day, appearing anywhere from one week to several months after starting[3].
These cases are uncommon, but they are the reason to watch for warning signs: yellowing skin or eyes, dark urine, itching, unusual tiredness or abdominal pain. If you notice any of these, stop taking it and contact a doctor. People with existing liver disease should ask their provider before trying ashwagandha.
Does ashwagandha affect the thyroid?
It may. In a small 8-week trial of people with subclinical hypothyroidism, ashwagandha root extract raised thyroid hormone levels (T3 and T4) and lowered TSH compared with placebo[5]. The NIH also points to case reports of thyrotoxicosis (too much thyroid hormone) linked to ashwagandha[3].
That is why NCCIH says it isn’t recommended for people with thyroid disorders, and why anyone taking thyroid medication should check with their doctor first[1].
Who should avoid ashwagandha?
- Pregnant or breastfeeding women. NCCIH says ashwagandha should be avoided in pregnancy and not used while breastfeeding[1].
- People with autoimmune conditions. NCCIH says it isn’t recommended for autoimmune disorders[1].
- People with thyroid conditions (see above).
- Men with hormone-sensitive prostate cancer, because ashwagandha might raise testosterone[3].
- Anyone scheduled for surgery[1].
- Children, unless a pediatrician advises it. Adult trials don’t tell us much about kids.
Medication interactions. Ashwagandha might interact with diabetes medications, blood pressure medications, immunosuppressants and sedatives[3]. NCCIH adds anticonvulsants and thyroid medication to the list[1]. If you take any of these, talk to your provider or pharmacist first.
Regulatory note. Some countries have been more cautious than the US. According to the NIH, Denmark banned ashwagandha in 2023 following a 2020 risk assessment, and France’s food safety agency issued recommendations in 2024 against its use in pregnant or breastfeeding women and people with certain endocrine conditions[3].
Checking the rest of your label matters too. Our Ashwagandha Gummies contain 100 mcg of vitamin D per gummy, which equals the adult upper limit of 100 mcg (4,000 IU) a day[6], so don’t stack them with other high-dose vitamin D without your provider’s input. For combining ashwagandha with other calming supplements, see ashwagandha and melatonin and the relaxation stack.
The honest summary
- Short-term use appears well tolerated for most healthy adults.
- Rare liver injury has been reported; know the warning signs.
- Avoid it if you are pregnant, breastfeeding, have a thyroid or autoimmune condition, or have surgery coming up.
- Check with your provider if you take any prescription medication.
Our option
Vita Globe Ashwagandha Gummies
One tart-cherry gummy a day with 25 mg of a 30:1 ashwagandha root extract, plus vitamin D (100 mcg) and zinc (2 mg). Pectin-based, gluten-free and non-GMO, with no artificial flavors or colors, and tested by an independent third-party lab. We keep the ashwagandha amount modest, but modest isn’t the same as “for everyone.” If any of the cautions above apply to you, please check with your healthcare provider first.*
Frequently asked questions
Is it safe to take ashwagandha every day?
Trials gave it daily for up to about 12 weeks without serious problems[2], but data beyond that are limited[1]. If you plan to take it for months, check in with your doctor.
Why did Denmark ban ashwagandha?
According to the NIH, Denmark banned ashwagandha in 2023 after a 2020 risk assessment raised safety concerns[3]. It remains widely sold in the US.
Can ashwagandha cause liver damage?
Rarely. Case reports describe liver injury that resolved after stopping[4]. Stop and call a doctor if you notice yellow skin or eyes, dark urine or unusual fatigue.
Who should not take ashwagandha?
People who are pregnant or breastfeeding, those with thyroid or autoimmune conditions, people about to have surgery, and men with hormone-sensitive prostate cancer[1].
Does ashwagandha interact with medications?
It might, including diabetes, blood pressure, thyroid, immune-suppressing and sedative medications[3][1]. Ask your pharmacist before combining.
Sources
- National Center for Complementary and Integrative Health. Ashwagandha: Usefulness and Safety. Updated March 2023. https://www.nccih.nih.gov/health/ashwagandha
- Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of ashwagandha (Withania somnifera) extract on sleep: a systematic review and meta-analysis. PLoS One. 2021;16(9):e0257843. doi:10.1371/journal.pone.0257843
- Office of Dietary Supplements, National Institutes of Health. Ashwagandha: Is it helpful for stress, anxiety, or sleep? Health Professional Fact Sheet. Updated May 2, 2025. https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
- Björnsson HK, Björnsson ES, Avula B, et al. Ashwagandha-induced liver injury: a case series from Iceland and the US Drug-Induced Liver Injury Network. Liver Int. 2020;40(4):825-829. doi:10.1111/liv.14393
- Sharma AK, Basu I, Singh S. Efficacy and safety of ashwagandha root extract in subclinical hypothyroid patients: a double-blind, randomized placebo-controlled trial. J Altern Complement Med. 2018;24(3):243-248. doi:10.1089/acm.2017.0183
- Office of Dietary Supplements, National Institutes of Health. Vitamin D: Health Professional Fact Sheet. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
