“Ashwagandha is generally safe and well-tolerated when used correctly — but like any herb, it’s important to use it mindfully,” says Dr Shivani. “With its growing popularity, people are often unknowingly taking it in multiple forms—capsules, teas, protein powders, or wellness blends—which can lead to accidental overuse. That’s why I always recommend consulting a doctor or Ayurvedic practitioner before adding ashwagandha to your daily routine.”
According to the Sleep Foundation, this is even more important given there are no universal guidelines when it comes to ashwagandha dosing. “There’s no one-size-fits-all approach when it comes to dosage – the amount that works for one person might be too much or too little for someone else,” notes Dr Tatiana.
She says that a qualified expert in medicine and supplementation “can help you understand if it’s safe for you based on your health history, current medications, or any underlying conditions you might have. They can also guide you on the appropriate dosage so you don’t end up taking too much, which can lead to unwanted side effects.”
Possible side effects of ashwagandha:
- Upset stomach
- Diarrhea
- Nausea
- Headaches
- Liver problems
- Thyroid problems
- Drug interactions (especially with thyroid, diabetes and blood pressure medications)
It’s worth noting, too, that ashwagandha is not recommended for use during pregnancy and breast feeding.
Another concern to be aware of is heavy metals in ashwagandha products. “Like many herbal supplements, ashwagandha can sometimes be contaminated with heavy metals if it’s grown or processed in polluted environments,” warns Dr Shivani. “Unfortunately, many products on the market don’t follow quality control. When in doubt, my advice is to consult an Ayurvedic practitioner who can recommend a safe, high-quality product suited to your body composition.”
This is what happened when I took ashwagandha
My first experience with ashwagandha was actually to improve focus and ensure that I was energised but also calm throughout the day. To that end, I would mix Athletic Greens AG1 powder into a glass of water in the morning or drink mushroom coffee, may of which also contain lion’s mane, maca and ashwagandha mushrooms for sustained energy without crashes.
But to test if ashwagandha could help with sleep, I tried Moodeys Rest & Repeat Capsules for three weeks. I popped two capsules an hour before bed every night and I definitely felt more relaxed, without the typical whirring of thoughts about deadlines or meetings. But I wouldn’t say that it made me drowsy or instantly conk out. What I did notice is that I slept the whole way through the night during the testing period rather than wake up as I usually do around 2am.
It’s just very hard to pinpoint exactly what made me sleep better during this time. Did Mr Sandman become my bestie because of the ashwagandha or the reishi mushrooms in the blend, which are also said to relax the central nervous system? Or was it just down to sheer exhaustion after a busy period at work?
I don’t believe there’s a magic pill for better sleep – just healthier habits. But I can see Dr Shivani’s point about the importance of a “a 360° holistic approach” – taking ashwagandha for a few weeks alongside other stress-busting daily rituals if you get the green light from a doctor.
The bottom line
There seems to be some evidence that ashwagandha can help to improve sleep but more studies need to be done. It’s also important to speak to a professional about what may be causing your insomnia. “Taking ashwagandha for too long without addressing the root causes of stress or sleep issues might mask symptoms rather than truly resolve them,” says Dr Shivani.
There is also another downside to relying on any type of sleep aids. “It can lead to a kind of mental or physical dependence where you start to believe you can’t sleep without them,” notes Dr Tatiana.
“That mindset can be quite unhelpful, especially during times when you might not have access to your usual routine or supplements. Long term, it’s better to work on developing good sleep hygiene habits, like a consistent bedtime, reducing screen time before bed, and managing stress, so your body learns to fall asleep naturally and consistently without needing external support.”
Disclaimer: Supplements should not be taken in place of a balanced diet. It’s always important to speak to your GP before starting any new supplement.
This story originally appeared on Glamour UK