Ashwagandha benefits, ashwagandha uses, ashwagandha dosage, ashwagandha side effects, ashwagandha contraindications.

Ashwagandha Benefits, Uses, Dosage, Side Effects + More

The herb ashwagandha has taken on a special prominence, such that many people are now making use of it. Let’s explore ashwagandha: its various attributes, properties, ashwagandha benefits and uses, ashwagandha dosage, ashwagandha side effects; and even some of its potential contraindications, to properly guide its usage.

As Ayurveda becomes increasingly popular in North America, it seems inevitable that many will become aware of some of its more important remedies.

What Is Ashwagandha?

First off, what is Ashwagandha? Well, in part this depends on where you are in the world.

The Sanskrit name “ashwagandha ” means “horse smell”, which rather than referring to the actual odor of a horse, refers to the power and potency that this herb is thought to imbue in one who takes it regularly.

According to the nama-rupa-vigyana system of Ayurveda, names like ashwagandha are somewhat interchangeable and can be used for different species.

A good example of this is the herb “brahmi“, which denotes the property of “activating consciousness”, and can refer to either Bacopa monnieri or Centella asiatica.

Likewise, the herb “shankhapushpi” – which means “conch flower”, and is used like brahmi to “enhance the intellect” (medhya), can refer to up to eight or more different plant species, including Clitoria terneata and Convolvulus pluricaulis.

ashwagandha benefits dosage uses side effects weight and energy

Withania Somnifera

Mostly when we consider ashwagandha, and especially that which is commonly found in the marketplace, it refers to the roots of Withania somnifera, a member of the Solanaceae or Nightshade family.

It is an erect branching shrub that is covered in wooly hair, that thrives in the drier parts of India, West Asia, and northern Africa and is a frequent roadside weed.

This is why it’s important to make sure you get your Ashwagandha from a reputable and clean source. Not all of what we call ashwagandha, however, refers to Withania somnifera.

In the temperate mountainous regions of the Himalayas, where Withania doesn’t grow, local Ayurveda physicians use an entirely different and unrelated species for ashwagandha, called Convolvulus arvensis.

Also known as Field Bindweed, this plant grows in temperate regions all over the world: even in the US where it is considered to be a noxious weed.

Although few are aware of its medicinal uses, in places such as Nepal, local physicians have extensively used this plant as ashwagandha for millennia, and in my experience, Convolvulus is at least or even more powerful than Withania.

If you’d like to learn more about Ayurveda and how it can help with signs of aging and more, check out Todd Caldecott’s course below.

Todd Caldecott Course on Ayurveda and Anti-aging

Ashwagandha Benefits + Uses

Given the growth-enhancing, anabolic properties of ashwagandha, it is an important herb to treat deficiency states, or an increase in Vata dosha, characterized by exhaustion, weight loss, and poor immunity.

Ashwagandha is great for weight management.

When taken on a regular basis, both species of ashwagandha enhance healthy weight gain, and along with regular exercise, helps to build and enhance muscle mass. Keep reading to learn more ashwagandha benefits.

Two strong shirtless men demonstrate one of Ashwagandha uses. It builds muscle mass! Also important: Ashwagandha side effects, Ashwagandha dosage. What is Ashwagandha? Ayurvedic herb.

In part this is due to ashwagandha’s effect upon the nervous system, enhancing the activities of the rest and restorative systems, to conserve and build up the body’s energy by decreasing nervous irritability.

In Ayurveda, ashwagandha is described as a medhya rasayana, meaning that it rejuvenates the brain and nervous system.

Thin woman lying down illustrates Ashwagandha benefits. It's useful for deficiency states, among other Ashwagandha benefits. Also important: Ashwagandha side effects, Ashwagandha dosage.

When prepared with milk and taken before bed, ashwagandha is a remarkably effective and gentle sedative used in the treatment of chronic insomnia.

In my clinical practice, I often use it for problems such as poor memory, lack of concentration and in the treatment of attention-deficit hyperactive disorder (ADHD), often in combination with herbs such as brahmi (Bacopa monnieri)and reishi (Ganoderma lucidum).

More Ashwagandha Benefits

A woman resting illustrates one of Ashwagandha benefits. It's good for chronic insomnia. Also important: Ashwagandha dosage, Ashwagandha side effects, and more.

Another benefit of ashwagandha use is in the treatment of inflammatory joint disease, which in Ayurveda is considered to be a Vata disorder.

For this purpose, it’s best to use ashwagandha for pain and immobility, but not when there is active inflammation (characterized by redness, heat, and swelling).

It also has use for breathing disorders including asthma and bronchitis. Keep reading for more ashwagandha benefits.

Close-up of a hurt knee demonstrates uses. It's useful for inflammatory joint disease. Also important: Ashwagandha side effects, Ashwagandha dosage.

Another important use for ashwagandha is to support the health of patients undergoing conventional cancer treatment, to protect against injury and infection, improve immune status, and enhance recovery.

Likewise in HIV/AIDS patients, herbal combinations that contain ashwagandha have been found to promote a significant decrease in viral loads and an increase in CD4+ counts.

In my practice, I often use it in combination with herbs such as Licorice root (Glycyrrhiza glabra) to help wean patients off of corticosteroids. Read on for ashwagandha‘s benefits for sexual wellness.

Given all of its uses, there is no doubt why ashwagandha is among the most important herbs in my clinical practice. – Todd Caldecott

Ashwagandha Benefits For Sexual Wellness

As I alluded previously, the name ashwagandha refers to the virility of a stallion, and in this sense, ashwagandha is considered to be one of the premier sexual restoratives used by the branch of Ayurveda that is concerned with the treatment of infertility, called vajikarana rasayana tantra.

(NOTE: In Ayurveda, the third pillar of health, alongside food and sleep, is Sexual Wellness.

Ashwagandha is just one way to help you harness your sexual energy and bring balance into your life, as well as handle very common endocrine and reproductive issues like Infertility, Polycystic Ovarian Disease, and Erectile Dysfunction. Listen to Todd Caldecott’s introduction to Ayurveda & Sexual Wellness.Sexual-Wellness course by Todd Caldecott

Given this comparison, ashwagandha is more often thought of as a herb for men, used in the treatment of male sexual dysfunction.

Clinical research on human subjects has validated this perspective, and in one study that examined the semen profiles and reproductive hormones in both normal and infertile men, it was shown that ashwagandha improves sperm count and motility while significantly increasing serum testosterone levels.

Ashwagandha benefits male sexual function. Ashwagandha can be combined with herbs such as Kapikacchu (Mucuna pruriens) and gokshura (Tribulus terrestris). 

A young mother and baby demonstrate Ashwagandha benefits, Ashwagandha dosage, Ashwagandha side effects. What is Ashwagandha? An Ayurvedic herb beneficial for fertility.

The benefits of ashwagandha extend further and can also be an important herb for women as well, used in combination with herbs such as shatavari (Asparagus racemosus) in the treatment of infertilitythreatened miscarriage, postpartum depression, and to enhance breast milk production.

Shatavari benefits are numerous including many benefits for men as well.

Unlike Ginseng, with which it is frequently compared, ashwagandha can be safely used for both sexes, as well as in children, using other herbs in Ayurvedic formulations to modify its medicinal properties.

Keep reading to know more about ashwagandha’s benefits, uses, and the ideal ashwagandha dosage.

Ashwagandha Dosage

One of the most common areas of confusion when using medicinal herbs is determining the correct dosage, and this is often the case with ashwagandha dosage – both Withania somnifera and Convovulus arvensis.

In part, this confusion exists because most people are used to taking pharmaceutical drugs and calculating the correct dosage for herbs like ashwagandha can seem daunting.

Drugs are highly concentrated and powerful substances, used to suppress or inhibit some molecular mechanism of disease, and are often accompanied by a great variety of side-effects or are toxic in some way.

For example, acetaminophen (e.g. tylenol) is the most common cause of liver damage in the US.

Pharmaceutical drugs typically have what is called a very narrow therapeutic window, meaning that the target dose is pretty close to both a toxic dose and an ineffectual dose.

In this way, every time a pharmaceutical drug is prescribed, it’s like trying to shoot an arrow through a narrow slit in the wall.

In contrast, herbal medicines typically have a very large therapeutic window. This means that both low and high ashwagandha dosages can be effective, but usually for different purposes.

READ MORECan Ashwagandha And Tulsi Be Taken Together?

Of course, there are many herbs that have a small therapeutic window, such as a relative of Withania in the Nightshade family (Solanaceae) called dhattura (Datura stramonium).

But generally speaking, most herbs and especially nourishing herbs such as ashwagandha are very safe and have a large therapeutic window.

In herbal medicine, we can say there are three basic dosage levels: high, medium, and low.

A high dose is used for acute conditions, whereas a medium dose for chronic conditions, and a low dose for some kind of subtle, energetic effect, sometimes that opposes the original action of the herb.

For example, the herb Lobelia (Lobelia inflata) will make you nauseated at a medium dose, vomit in large doses, but in very low doses, it can be very effective for nausea.

The same is true for the Indian herb called madanaphala (Randia dumetorum). Not all herbs are effective in very low dosages, and this is often the case for nourishing, building herbs such as ashwagandha.

The ashwagandha dosage ranges vary not just used for different purposes but will be different depending on factors such as age and sex.

In this way, a high ashwagandha dosage for a child is not the same as a high dose for an adult. To calculate dose for children, use Clark’s Rule.

Ashwagandha benefits, A bowl of Ashwagandha root. Ashwagandha benefits, uses, side effects, dosage.

A high ashwagandha dosage for adults of up to 15-30 g of the powdered root can be used in cases of severe exhaustion, fatigue, nervous stress, and acute insomnia.

High doses, however, are typically used only for a short period, under proper supervision, until the client has become stabilized. In such cases, ashwagandha is best prepared in A2-milk, taken warm with a little ghee and jaggery, on an empty stomach.

Moderate adult ashwagandha dosage, such as 2-5 g of the powdered root, is more effective for chronic conditions that tend to wax and wane, like chronic insomnia or chronic anxiety, or long term during recuperative periods.

Once again, it’s the same ability of ashwagandha to promote balance, but at lower doses so as to match the nature of the signs and symptoms.

This is also a good dosage range for ashwagandha when taken long term to harness the anabolic (brimhana) of ashwagandha, helping with weight gain, or for its nootropic effects.

At such dosages, the powdered ashwagandha root can also be prepared with milk or mixed with various anupana (‘mediums’) such as water, ghee, or honey, depending on the effect desired.

Here’s why you should take ashwagandha with milk.

When prepared with milk, the benefits of ashwagandha get compounded.

Another way to take ashwagandha would be as a fluid extract (prepared at a 1:1 ratio), or a tincture (prepared at a 1:3 ratio), with the dosage range between 2.5 mL (1/2 tsp) to 5 mL (1 tsp).

Tinctures made at a 1:5 ratio will have to be dosed between 5-10 mL (1-2 tsp), and depending on the patient, this might seem like a lot of alcohol.

Capsules are another option for taking ashwagandha but can be impractical at the higher end of the dosage range.  More than 1-2 capsules are hard to swallow and not so great for weak digestion.

It’s also important to note that encapsulated powdered herbs often have flowing agents added to them, like silicon dioxide, which is a micro-particle that can cause inflammatory symptoms in gut-sensitive people.

For this reason, I tend to avoid capsules in my practice. Lastly, another way to use ashwagandha is to prepare it in your soup stock!

Just throw a handful of the roots in a big stock pot along with all the other ingredients when making stock. Drinking the broth you make from all these ingredients is an easy and ideal way to optimize your nutrition.

There are so many ways to take ashwagandha including concoctions, smoothies, ghee formulations, and fluid extracts. Let’s take a look at ashwagandha side effects and drug interactions.

Ashwagandha Side Effects, Ashwagandha Drug Interactions

So now I have introduced you to ashwagandha, describing what it is, it’s used, and how to take it, and I want to end the article by making sure that you take it safely.

I talked about the dangers of pharmaceuticals, and whenever a patient is taking such drugs, there is always a potential for ashwagandha side effects to occur.

Drugs and herbs often have synergistic effects, but sometimes can have opposing effects, or when taken together, alter the way a drug is metabolized.

Even grapefruit juice, for example, can induce the liver to speed up the metabolism of several drugs, such as statins and HIV protease inhibitors.

One of the reasons why ashwagandha is so effective for nervous conditions is that it contains a variety of phytochemicals that synergistically promote a GABA-like activity in the brain.

Ashwagandha exerts an influence on GABA, a neurotransmitter.

GABA is the central nervous system’s primary inhibitory neurotransmitter, and exerting this influence promotes a state of deep calm and relaxation.

This is how some drugs such as sleeping pills work, but with much more powerful, and unfortunately, addictive effects.

Given that ashwagandha exerts an influence on GABA there is a potential interaction with many psychiatric drugs, from sleeping pills to antipsychotics.

This doesn’t mean that it can be helpful or used along with these drugs, but only under proper supervision.

One interesting effect with ashwagandha is that like the Western herb Valerian, a small percentage of people (maybe 10-20%) will experience stimulatory effects after taking it.

If these people take it before bed it will excite their nervous system and keep them awake all night long. There is no way, unfortunately, to know for sure who it will affect in this way, so be forewarned.

Traditionally, it is considered to be a heating herb, and thus the perspective here is that people with a Pitta constitution or those suffering from Pitta issues (e.g. liver, heat, anger) may be more sensitive to its heating or excitatory properties. Read on for more information on ashwagandha side effects.

ashwagandha benefits dosage uses side effectsweight and energy

More On Ashwagandha Side Effects And Interactions

Another class of drugs that ashwagandha might interact with are steroids, such as corticosteroids or hormones.  Like licorice root (Glycyrrhiza glabra), ashwagandha has useful anti-inflammatory properties. Let’s take a look at some interactions and side effects of ashwagandha.

I often use these two herbs to help slowly wean a patient off corticosteroids. Ashwagandha also has an androgenic activity, meaning that it could interfere with fertility treatments in women.

This is why for women, it is usually mixed with shatavari (Asparagus racemosa), which has estrogenic effects.

It has also been shown to have hypoglycemic (blood sugar lowering) and hypolipidemic (cholesterol-lowering) effects in clinical trials, and thus may enhance the activity of diabetes medications, or drugs used to treat heart disease.

Rather than being an issue with the herb per se, this issue is caused by the drugs themselves, which have many interactions not just with ashwagandha, but other herbs as well as every food in the diet.

It is best used in people with a Vata constitution or those suffering from Vata issues.

As I mentioned, ashwagandha is regarded as a heating, warming herb, with nourishing and grounding properties. It is best used in people with a Vata constitution or those suffering from Vata issues.

While it can also be used in formulation for Kapha issues as well, due to its brimhana or anabolic effects, it tends to increase both Kapha and the metabolic detritus of digestion called ama.

Likewise, due to its heating effects, it may not be the best herb if there is active inflammation or Pitta. Note that when I say inflammation, I am not referring to it as a molecular mechanism, but as the cardinal signs of inflammation, i.e. heat, redness, swelling, and pain.

Keep these ashwagandha side effects in mind if you plan on using this herb.

A lot of what doctors call “inflammation” these days, such as arthritis, don’t actually exhibit these signs and symptoms of heat, and thus ashwagandha remains an important herb for arthritis and many other supposed “inflammatory” disorders.

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Best Ashwagandha Quality

Like any herb, the effects you want from ashwagandha are directly tied to the quality of the herb. The same goes for all ashwagandha benefits mentioned previously.

Unfortunately, some of the ashwagandha coming from India these days has been harvested from less than desirable locations, near raw sewage, industry, or urban pollution.

As such, I always emphasize that you should know your source! It doesn’t necessarily have to be “certified organic” — but it should be ethically grown and harvested in a clean environment, ideally, by people that aren’t in it just for the money.

Mother Earth provided us these herbs out of her love for us, and it is only right that the same respect is shown by those of us who harvest, grow, and use them.

The quality of your ashwagandha is also dependent upon its freshness.

While most people like to use the powdered herb, it has a shelf life of only 3-6 months.

Thus if you buy a large amount of herb, store it in an air-tight container and keep it in the freezer. Encapsulated powders may have a longer shelf life, but this depends on how old the powder is that is being used to fill the capsules.

The way things stand now in the industry, there is no way to know this when you buy a bottle of capsules, and the manufacturer expiry dates on the label are very often entirely arbitrary.

For long term storage, it is better to keep it in its whole root form, and only powder it as needed for a few months at a time. In their whole form, the roots can retain their potency for 2-3 years or more under optimal storage conditions.

Another way to extend shelf life is to prepare it in alcohol as a fluid extract or a tincture, which typically have a shelf life of several years.

Please consult a qualified Ayurvedic practitioner before using ashwagandha. Stop using ashwagandha immediately if you notice any side effects and consult your primary healthcare provider as soon as possible. 

Todd Caldecott has been in practice as a medical herbalist and practitioner of Ayurveda for over two decades. He has had a broad array of clinical experiences in diverse locations, including North America, SE Asia, and the Caribbean, working with a variety of conditions, including autoimmune disease and metabolic disorders. He is a registered professional member with both the American Herbalists Guild and the National Ayurvedic Medical Association, and serves as the Director of the Dogwood School of Botanical Medicine. He is author of Ayurveda: The Divine Science of Life and Food As Medicine, and is co-editor of Ayurveda In Nepal. In 2014, Todd was honoured at Bastyr University as the Visiting Mitchell Scholar. For the last 10 years, Todd has worked closely with an 800 year old hereditary lineage of traditional Ayurveda practitioners, based in Kathmandu, Nepal. He can be reached through his websites, including (clinic site), and (school site).


  1. Hello. I am growing Withania somnifera and have a healthy, good sized plant. I read that someone eats leaves, a handful a day, but i’ve also read that the plant is toxic except for the roots (and seeds used in place of rennet). Could you please clarify whether leaves can be ingested safely, and if so, what dosage. I have borderline hypertension, not yet medicated but want to stay that way. Thank you very much.

  2. Would this be contracindicated with Austedo for TD. Thanks

  3. Hi I tried Ashwaganda for premature ejaculation. I was taking 1 600mg pill a day. Just a few days after taking I noticed a drastic difference. I had never had such lasting power in my life. Unfortunately after about 3 weeks of usage it seems that the pill is no longer effective. Should I increase the dose, or what would be the problem ?

  4. Can ashwagandha helps to conseive a baby

  5. Hello,

    Could you help me please. I got Ashwagandha from Solgar Standardised Potency (300 MG per capusule with 1,5% of withanolides). I am currently taking AntiDepressant in the morning for Anxiety and because of the Antidepressant I am suffering from Mild Insomnia and I wonder if i should take my Ashwagandha Supplement twice a day or two capsules before bed?

    Thanks a lot for your recommendations.

  6. I started taking Now brand Ashwagandha capsules last Thursday, and have had violent diarrhea ever since. I didn’t take it yesterday and felt wonderful. Took it today, and have had diarrhea again and a sick stomach. I threw up 6 times! What is the deal? I take with food in the morning…

  7. Irene D'Agostino

    Hello i have been suffering really bad with my pre-menopause for 6 years and conventional Doctors are not helpful at all….I am pitta dosha but have been taking Ashwagandha and it helped me a lot…Which other herb is better for me please ?

    • mm

      Hi Irene, You may check out with a local ayurvedic practitioner if you could take shatavari. Also we have a wonderful course on premenopause and other related problems by Mary Thompson ‘The Ayurvedic woman’ . You would find very useful insight in the course for yourself and your near and dear ones. Have a look!

  8. Hello,
    My Name is Ginger, I found your email while searching for information on
    Ashwagandha. I have been taking it for ovarian cancer. I was told that it stops P53
    genes from mutating. Have you any information on the effects of Ashwagandha on cancer? Do you have any experience with Serrapeptase?
    I will not take any western medicine treatments for cancer. If you have any
    information on supplements, I might be interested in I would like to hear about them.
    Thank You,

  9. I have taken Ashwagandha and love it. Unfortunately my body doesn’t and it raises my blood pressure. I have tried different amounts but it doesn’t make a difference. Now my anxiety is worse. Does anyone know what to do to lower my blood pressure? My blood pressure is brought on by anxiety.

  10. Hi, if i eat stuff like chicken and red meat my body inside heat increases. I have certain issues because of heat. Also i have cervical infection so is ashwagandha recommended for me.

  11. Adding ashwagandha was found to increase insulin secretion and insulin sensitivity and thus lower blood sugar levels in people with and without diabetes.

  12. Is ashwaganda estrogenic/ not good for breast cancer?

  13. Maristela Krunić

    Please,can you tell me, if I have a hormonal spiral, can I take ashwaganda? Thanks a lot.

  14. Would there be any side effect of Ashwagandha on men’s prostate by using it in low doses for gaining weight (vata type)? I read that the testosterone has bad side effect as it promotes the growth and even cancer cells in the prostate. These bad efforts have dairy and meat. Ashwagandha promotes some hormones like testosterone…

  15. do you think there could be a interaction with Ashwagandha and Citalopram ( I use it for anxiety)

  16. Hi have you had any success with ashwagandha and tinnitus


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