Ashwagandha Nutrition Facts: Dosage, Benefits & Safety Guide

Fresh ashwagandha roots and powder on rustic wooden table - adaptogen herb supplement

Quick Nutrition Facts

Serving Size: 100g (root powder)

Nutrient	Amount	% Daily Value
Calories	245 kcal	12.3%
Carbohydrates	49.9g	16.6%
Fiber	32.3g	129%
Protein	3.7g	7.4%
Fat	0.3g	0.5%
Iron	3.5 mg	19.4%
Calcium	23 mg	2.3%
Withanolides	1.5-5g	-

Typical Supplement Dose: 300-600mg extract (5% withanolides) = 15-30mg withanolides

Macronutrient Breakdown

NUTRITIONIST INSIGHT

Ashwagandha is an adaptogen herb traditionally used in Ayurveda for stress management. Studies show 300-600mg daily reduces cortisol and anxiety. However, liver injury cases have been reported, including rare fatal cases. Always start with the lowest effective dose (300mg) and monitor for symptoms like jaundice or dark urine. Consult a doctor if you have liver conditions or take medications.

Myth Busters

MYTH #1: Ashwagandha is safe for everyone because it's a natural herb

TRUTH: Natural doesn't mean safe. Ashwagandha can cause liver injury, with documented cases ranging from mild-to-moderate to fatal. A 2023 case report documented cholestatic liver damage with severe jaundice. Risk factors include high doses (>1,000mg/day), long-term use (>3 months), pre-existing liver conditions, and combining with other supplements or medications. Always consult a doctor before use, especially if you have liver disease, are pregnant/breastfeeding, or take medications.

MYTH #2: You need 1,000-2,000mg of ashwagandha for it to work

TRUTH: Clinical studies show 300-600mg of standardized extract (5% withanolides) is effective for stress, anxiety, and cortisol reduction. Higher doses (>1,000mg) increase side effect risks without significantly better benefits. Start with 300mg once daily and increase to 600mg only if needed after 2-4 weeks. Studies using 600mg/day found reduced serum cortisol without serious adverse effects in 8-12 week trials.

MYTH #3: All ashwagandha supplements are the same

TRUTH: Potency varies wildly. Key differences include:

Withanolide content: 1.5-10% (standardized extracts are 5% minimum)
Root vs. leaf: Roots have more withanolides; leaves may have different active compounds
Extraction method: Water, alcohol, or dual extracts affect bioavailability
Purity: Heavy metals, adulterants, or contamination risks

Look for supplements tested for safety (300-600mg extract, 5% withanolides) and third-party verified (USP, NSF, ConsumerLab). Avoid proprietary blends with undisclosed dosing.

MYTH #4: Ashwagandha works immediately for stress and anxiety

TRUTH: Benefits require consistent use for 2-4 weeks minimum. Studies show stress and anxiety reductions after 8-12 weeks of daily supplementation. Timeline:

Stress/anxiety relief: 2-4 weeks
Sleep improvements: 4-6 weeks
Cortisol reduction: 6-8 weeks
Athletic performance: 8-12 weeks

Ashwagandha is not a fast-acting anxiolytic (like benzodiazepines). It's a long-term adaptogen that supports stress resilience through hormonal and neurological changes.

MYTH #5: Ashwagandha boosts testosterone in everyone

TRUTH: Testosterone benefits are modest and primarily seen in men with fertility issues or high stress. Studies show testosterone increases in infertile men (10-15% increase), but healthy men see minimal changes (0-5%). Women may experience hormonal effects but shouldn't expect significant testosterone boosts. Ashwagandha's primary mechanism is cortisol reduction, which indirectly supports testosterone by lowering stress hormones—not direct hormone stimulation.

MYTH #6: You can take ashwagandha indefinitely without breaks

TRUTH: Long-term safety beyond 3 months is unclear. Most studies last 8-12 weeks. Cycling is recommended: Use 8-12 weeks, then take a 2-4 week break to prevent tolerance or liver stress. Monitor for side effects (digestive issues, drowsiness, jaundice). If taking longer than 3 months, consult a doctor and consider liver function tests (ALT, AST, bilirubin).

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Stress/Anxiety		600mg/day reduces serum cortisol and stress scores. Effective adaptogen for chronic stress. Start 300mg, increase to 600mg if needed.
Sleep Quality		May improve sleep latency and quality via cortisol reduction. Take 300mg 1-2 hours before bed. Effects noticeable after 4-6 weeks.
PCOS Management		May reduce cortisol and androgen levels in PCOS. Limited research; dosing unclear. Use cautiously with medical supervision.
Athletic Performance		Modest improvements in VO2 max, strength, and recovery. Effects seen after 8-12 weeks at 300-600mg daily. Best paired with training.
Weight Loss		May reduce stress eating via cortisol reduction. No direct fat-burning effect. Useful for stress-related overeating but not a weight loss supplement.
Diabetes Management		Limited evidence for blood sugar benefits. May indirectly help via stress reduction (chronic stress raises blood sugar). Not a diabetes treatment.

PERSONALIZED NUTRITION

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Cultural Significance

Ashwagandha (Withania somnifera), also known as "Indian ginseng" or "winter cherry," has been a cornerstone of Ayurvedic medicine for over 3,000 years, traditionally used as a "rasayana" (rejuvenative tonic) to promote longevity, vitality, and mental clarity.

In Ayurvedic Medicine:

Dosha balance: Used to pacify Vata and Kapha doshas (anxiety, fatigue, inflammation)
Traditional preparations: Root powder mixed with ghee, honey, or milk as a morning or evening tonic
Sanskrit meaning: "Ashwa" (horse) + "gandha" (smell)—roots smell like horse sweat, symbolizing vitality and strength
Rasayana therapy: Prescribed for chronic stress, insomnia, weak immunity, and premature aging

Modern Global Perspective:

Market explosion: Global ashwagandha market valued at $600 million (2023), projected to reach $1.5 billion by 2030
Western adoption: Widely used as a nootropic and adaptogen in stress management, fitness, and cognitive enhancement
Clinical research: 500+ PubMed studies on ashwagandha, with growing evidence for stress, anxiety, and cortisol reduction
Sustainability: Cultivated in India (Rajasthan, Gujarat), with organic farming gaining traction to meet global demand

Compare & Substitute

Ashwagandha vs Similar Adaptogen Herbs (Per 300mg Extract)

Nutrient/Benefit	🌿 Ashwagandha	🌸 Rhodiola	🌱 Holy Basil	🌾 Ginseng
Active Compounds	Withanolides (15-30mg)	Rosavins, salidroside	Eugenol, ursolic acid	Ginsenosides
Primary Benefit	Stress, cortisol reduction	Fatigue, mental performance	Anxiety, inflammation	Energy, cognitive function
Onset Time	2-4 weeks	1-2 weeks	1-2 weeks	2-4 weeks
Dosage	300-600mg	200-600mg	300-600mg	200-400mg
Side Effects	Liver risk, drowsiness	Minimal (jitteriness rare)	Minimal (nausea rare)	Insomnia, blood pressure
Best For	Chronic stress, sleep, anxiety	Acute fatigue, mental fog	Anxiety, respiratory health	Energy, focus, libido

Frequently Asked Questions

What is the correct dosage of ashwagandha?

Clinical evidence supports 300-600mg of standardized extract (5% withanolides) daily.

Dosing Guidelines:

Beginners: Start with 300mg once daily (morning or evening with meals)
Standard dose: 300-600mg daily (split into 1-2 doses)
High dose: Up to 1,000mg daily (only under medical supervision; increases side effect risk)

Studies using 300-600mg for 8-12 weeks show safety and efficacy. Higher doses don't necessarily provide better results and may cause digestive upset or liver stress. Choose supplements with 5% withanolides for standardized potency.

When to take:

Stress/anxiety: Morning or mid-day
Sleep: 1-2 hours before bed
Athletic performance: Pre-workout or post-workout

Can ashwagandha damage the liver?

Yes, liver injury is a documented risk. The NIH LiverTox database reports cases of ashwagandha-induced liver injury, ranging from mild-to-moderate elevations in liver enzymes to severe cholestatic hepatitis with jaundice. A 2023 case report documented a patient with acute liver injury requiring hospitalization.

Risk Factors:

High doses (>1,000mg/day)
Long-term use (>3 months)
Pre-existing liver conditions
Combining with other supplements (turmeric, green tea extract, etc.) or medications

Warning Signs:

Jaundice (yellowing of skin/eyes)
Dark urine
Severe fatigue
Abdominal pain
Nausea/vomiting

If you experience these symptoms, stop ashwagandha immediately and consult a doctor. Consider liver function tests (ALT, AST, bilirubin) before starting and after 8-12 weeks of use if taking long-term.

How long does it take for ashwagandha to work?

Benefits depend on the goal and require consistent daily use:

Stress/Anxiety Relief: 2-4 weeks

Studies show stress scores reduce after 8 weeks
Cortisol reduction: 6-8 weeks

Sleep Quality: 4-6 weeks

Improvements in sleep latency and quality

Athletic Performance: 8-12 weeks

Gains in VO2 max, strength, and recovery

Testosterone (in men): 8-12 weeks

Modest increases primarily in infertile or high-stress men

Important: Ashwagandha is not a fast-acting drug. It works by gradually modulating stress hormones (cortisol) and neurotransmitters (GABA, serotonin). Patience and consistency are key.

Is ashwagandha safe to take every day?

Ashwagandha may be safe when taken short-term (up to 3 months) at recommended doses (300-600mg daily). However, long-term safety beyond 3 months is unclear.

Recommendations:

8-12 week cycles: Use for 2-3 months, then take a 2-4 week break
Monitor symptoms: Watch for digestive issues, drowsiness, or liver symptoms (jaundice, dark urine)
Medical supervision: If using >3 months, consult a doctor and consider liver function tests

Who Should Avoid Daily Use:

Pregnant or breastfeeding women (insufficient safety data)
People with autoimmune diseases (may stimulate immune system)
Those with thyroid disorders (may increase thyroid hormone levels)
Anyone with liver conditions

Does ashwagandha interact with medications?

Yes, ashwagandha can interact with several medications:

Sedatives/CNS Depressants:

Benzodiazepines (Xanax, Valium), sleep aids (Ambien), alcohol
Risk: Excessive drowsiness, impaired coordination
Action: Avoid combining or use under medical supervision

Thyroid Medications:

Levothyroxine (Synthroid), liothyronine
Risk: Ashwagandha may increase thyroid hormone levels, leading to hyperthyroidism
Action: Monitor thyroid function (TSH, T3, T4) regularly

Immunosuppressants:

Corticosteroids, cyclosporine, azathioprine
Risk: Ashwagandha may stimulate immune system, counteracting immunosuppressants
Action: Avoid use or consult a doctor

Blood Sugar Medications:

Metformin, insulin, sulfonylureas
Risk: Potential additive blood sugar-lowering effect (hypoglycemia)
Action: Monitor blood sugar closely

Blood Pressure Medications:

ACE inhibitors, beta-blockers
Risk: Ashwagandha may lower blood pressure, causing excessive drops
Action: Monitor blood pressure regularly

Can I take ashwagandha with other adaptogens?

Yes, but with caution. Many people "stack" adaptogens (ashwagandha + rhodiola + holy basil), but there's limited research on safety and efficacy of combinations.

Safe Combinations:

Ashwagandha + Rhodiola: May enhance energy and stress resilience (start with 300mg each)
Ashwagandha + Holy Basil: May reduce anxiety and inflammation (300mg each)
Ashwagandha + Lion's Mane: May support cognitive function (300mg ashwagandha + 500mg lion's mane)

Risks of Stacking:

Additive liver stress: Multiple supplements increase liver burden
Unknown interactions: Limited research on herb-herb interactions
Excessive sedation: Combining calming adaptogens may cause drowsiness

Best Practice:

Start with one adaptogen at a time for 4-6 weeks to assess individual response
Add a second adaptogen only after confirming tolerance to the first
Avoid stacking >3 adaptogens simultaneously
Consider liver function tests if using multiple supplements long-term

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Ashwagandha Nutrition Facts: Dosage, Benefits & Safety Guide ​

Quick Nutrition Facts ​

Macronutrient Breakdown ​

Myth Busters ​

NutriScore by Health Goals ​

Cultural Significance ​

Compare & Substitute ​

Frequently Asked Questions ​

What is the correct dosage of ashwagandha? ​

Can ashwagandha damage the liver? ​

How long does it take for ashwagandha to work? ​

Is ashwagandha safe to take every day? ​

Does ashwagandha interact with medications? ​

Can I take ashwagandha with other adaptogens? ​

Download NutriScan for FREE ​

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