Ashwagandha
Over-the-counterWhat is Ashwagandha?
Ashwagandha is an herbal supplement made from the root of Withania somnifera, a plant used in traditional Ayurvedic medicine for over 3,000 years. Also known as Indian ginseng or winter cherry, this adaptogen helps your body manage stress and maintain balance. Adaptogens are natural substances that help your body adapt to physical and mental stressors.
The supplement comes in several forms including capsules, powders, and liquid extracts. Most products are standardized to contain specific amounts of withanolides, the active compounds responsible for ashwagandha's effects. Typical extracts contain 1.5% to 10% withanolides.
People take ashwagandha to support stress management, improve energy levels, enhance focus, and promote overall wellness. While research continues, many studies suggest ashwagandha may influence cortisol levels and thyroid function. These effects make monitoring certain biomarkers important for long-term users.
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Common uses
- Reducing stress and anxiety symptoms
- Supporting healthy cortisol levels
- Improving energy and reducing fatigue
- Enhancing mental clarity and focus
- Supporting thyroid function in people with subclinical hypothyroidism
- Improving sleep quality
- Supporting physical performance and recovery in athletes
- Promoting healthy blood sugar levels
- Supporting immune system function
How it works
Ashwagandha works primarily as an adaptogen by helping regulate your body's stress response system. The active compounds called withanolides interact with your hypothalamic-pituitary-adrenal axis, which controls how your body responds to stress. This interaction may help lower cortisol, a hormone your body releases when you feel stressed. By moderating cortisol levels, ashwagandha can help reduce feelings of anxiety and improve your ability to handle daily pressures.
The supplement also appears to influence thyroid hormone production. Some research suggests ashwagandha may increase levels of T3 and T4, the main thyroid hormones that regulate metabolism and energy. This effect may explain why some users report improved energy and reduced fatigue. Additionally, ashwagandha contains compounds with antioxidant properties that may protect cells from damage and support overall cellular health.
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Dosage information
Most studies use doses between 300 mg and 600 mg of ashwagandha extract taken once or twice daily. Common dosing is 300 mg to 500 mg taken twice per day with meals. Some products use higher doses up to 1,200 mg per day for specific purposes like athletic performance. Start with a lower dose and increase gradually to assess your tolerance. Take ashwagandha with food to improve absorption and reduce the chance of stomach upset. Effects typically develop over 2 to 4 weeks of consistent use. Always follow the dosing instructions on your specific product label.
Side effects
- Upset stomach or digestive discomfort
- Diarrhea or loose stools
- Nausea, especially on an empty stomach
- Drowsiness or sleepiness
- Headache
Serious side effects are rare but can include liver problems in very rare cases. Stop taking ashwagandha and contact your doctor if you experience yellowing of skin or eyes, severe stomach pain, unusual fatigue, or dark urine. Ashwagandha may lower blood sugar and blood pressure, so monitor these if you have related conditions. The supplement may increase thyroid hormone levels, which could be problematic for people with hyperthyroidism.
Drug interactions
- Thyroid hormone medications like levothyroxine may have enhanced effects when combined with ashwagandha
- Sedatives and sleep medications may cause excessive drowsiness when taken with ashwagandha
- Blood pressure medications may have enhanced effects, potentially causing blood pressure to drop too low
- Diabetes medications may cause blood sugar to drop too low when combined with ashwagandha
- Immunosuppressant drugs may have reduced effectiveness due to ashwagandha's immune-stimulating properties
- Alcohol may increase sedative effects and should be limited
- Other sedating herbs like valerian or kava may cause excessive drowsiness
Blood test monitoring
If you take ashwagandha regularly, consider monitoring your cortisol and thyroid hormone levels through blood testing. Ashwagandha can lower cortisol levels, which is helpful for stress but should be tracked to ensure levels stay in a healthy range. The supplement may also increase thyroid hormones T3 and T4, which is beneficial for some people but could be problematic for others. Testing these biomarkers before starting ashwagandha and again after 8 to 12 weeks helps you understand how the supplement affects your body. Rite Aid offers blood testing that measures over 200 biomarkers including cortisol and thyroid hormones. Regular monitoring ensures ashwagandha continues to support your health goals safely.
Taking Ashwagandha? Monitor your levels.
- Track how your body responds
- Catch side effects early with blood work
- Share results with your doctor
Frequently asked questions
Yes, ashwagandha is an over-the-counter supplement available without a prescription. You can find it at Rite Aid in various forms including capsules, tablets, and powders. Look for products standardized to contain specific percentages of withanolides for consistent quality.
Most people begin noticing effects after 2 to 4 weeks of daily use. Stress and anxiety reduction may appear within the first few weeks, while effects on energy and physical performance may take 4 to 8 weeks. Consistency matters more than immediate results, so take ashwagandha daily as directed for best outcomes.
You can take ashwagandha in the morning, evening, or split between both times. Some people prefer morning doses for energy support, while others take it at night for better sleep. Taking it with food improves absorption and reduces stomach upset. Choose a time that fits your routine and stick with it for consistency.
Ashwagandha may increase thyroid hormone levels, which can be helpful for hypothyroidism but problematic for hyperthyroidism. Talk to your doctor before taking ashwagandha if you have any thyroid condition or take thyroid medication. Regular blood testing of thyroid hormones helps ensure safe use if you decide to try it.
Ashwagandha should not cause a positive result on standard drug tests. It does not contain controlled substances or compounds that trigger typical drug screenings. However, quality varies between brands, so choose reputable manufacturers that test their products for purity and contaminants.
Yes, daily use is generally safe for most adults at recommended doses. Studies lasting 8 to 12 weeks show good safety profiles with daily use. Some practitioners recommend taking periodic breaks, such as 1 week off every 8 to 12 weeks. Monitor how you feel and consider blood testing to track cortisol and thyroid levels with long-term use.
Research suggests ashwagandha may help reduce mild to moderate anxiety symptoms by lowering cortisol levels. However, it should not replace prescription anxiety medication without medical guidance. If you currently take anxiety medication, talk to your doctor before adding ashwagandha. It may work well for general stress management in people without diagnosed anxiety disorders.
Choose products standardized to contain at least 5% withanolides, the active compounds. Look for third-party testing certifications like USP or NSF to ensure quality and purity. KSM-66 and Sensoril are two well-researched extracts with clinical backing. Avoid products with unnecessary fillers or additives.
Ashwagandha works partly by lowering cortisol, your main stress hormone. While reducing high cortisol is beneficial, you want to ensure levels stay in a healthy range. Testing cortisol before starting and after 8 to 12 weeks shows how ashwagandha affects your stress response. Rite Aid blood testing includes cortisol measurement along with over 200 other biomarkers.
No, avoid ashwagandha during pregnancy as it may cause complications or miscarriage. There is not enough research to confirm safety during breastfeeding, so it is best to avoid it then too. If you are planning pregnancy, pregnant, or nursing, talk to your healthcare provider about safe stress management alternatives.