As an expert in traditional Indian medicine (Ayurveda), I have seen the rise in popularity of ashwagandha as a supplement for its numerous benefits. However, with its increasing use, many people are wondering about the long-term safety of this herb. As with any supplement, it is important to understand the potential risks and benefits before incorporating it into your daily routine. First and foremost, it is important to note that the long-term safety of ashwagandha is still unknown. While it has been used for centuries in Ayurvedic medicine, there is limited research on its effects when taken over a prolonged period of time.
As with any supplement, it is always best to consult with your healthcare provider before starting a new regimen. One of the main concerns with ashwagandha is the potential for side effects. High doses of ashwagandha can cause stomach upset, diarrhea, and vomiting. In rare cases, it has been linked to liver problems such as severe liver failure and the need for a liver transplant. This is why it is crucial to never exceed the recommended doses or take it for extended periods of time. Another concern with ashwagandha is the possibility of contamination.
As with any plant-based supplement, there is a risk of contaminants such as soil and heavy metals. To ensure its purity, ashwagandha needs to be processed properly. This is why it is important to choose supplements that have been independently tested and verified by reputable companies such as ConsumerLab, United States Pharmacopeia (USP), or National Sanitation Foundation International (NSF International).
Ashwagandha
comes in various forms including gummies, capsules, liquid drops, and powders. So how much should you take per day? According to Dr.Lin, a dosage of 500 mg twice a day is typically recommended regardless of the form you choose. However, the quality of the supplement is crucial. It is always best to opt for high-quality supplements that have been tested and verified by third-party companies. If you have any pre-existing conditions, it is important to exercise caution when taking ashwagandha. This is especially true if you have thyroid problems, are pregnant or nursing, or have an autoimmune disease.
In these cases, it is best to consult with your healthcare provider before incorporating ashwagandha into your routine. It is also worth noting that ashwagandha should not be taken by pregnant women as it can cause complications. This is why it is crucial to always consult with your healthcare provider before taking any supplements during pregnancy. Despite these potential risks, there is some evidence that ashwagandha can be beneficial when taken in moderation. A randomized, double-blind, placebo-controlled drug safety trial conducted in India involving 80 healthy people who took 300 mg of ashwagandha or a placebo twice a day showed that taking ashwagandha as a supplement for eight weeks appeared to be safe for healthy adults. So when should you take ashwagandha? It can be taken at any time of the day depending on your personal preferences. However, taking it on an empty stomach may cause stomach discomfort.
If this is the case for you, try taking it with food instead.
