Author: Stephanie Morcinek
The name Ashwagandha sounds mysterious, mystical and exciting. It’s no wonder that many social media accounts specialising in health and wellbeing promote these supplements without any scientific basis. The ashwagandha plant is best known from the Asian healing tradition of Ayurveda and is said to help with stress and sleep problems. It is usually marketed in dietary supplements in powder, drop or capsule form. The Federal Institute for Risk Assessment (BfR) warns against taking it without consulting a doctor.
Ashwagandha – also known by its scientific name, Withania somnifera – is widely found in Africa, the Arabian Peninsula and Asia, as well as in Spain and Greece. It is a plant belonging to the nightshade family. In German, it is also known as ‘Schlafbeere’, ‘Indian ginseng’ or ‘winter cherry’.
Ashwagandha is one of the natural adaptogens. This term refers to bioactive compounds that are thought to help the body adapt to increased physical, emotional or environmental stress. However, no one knows exactly how this adaptogenic effect – which is also attributed to ginseng and taiga root – comes about. “As well as the root, which is traditionally used, other parts of the plant, such as the leaves, can also be used. This can influence the composition of the active ingredients and, consequently, the effect,” says Anja Schwengel-Exner, a nutrition expert at the Bavarian Consumer Advice Centre, in a statement.
Ashwagandha contains substances known as withanolides and alkaloids. Alkaloids are nitrogen-containing compounds produced by many plants. Atropine, found in belladonna, is an example of an alkaloid, as are cocaine and morphine. Alkaloids have extremely diverse chemical structures and, consequently, very different effects on the body. They primarily affect the central nervous system, the cardiovascular system or the muscles. In cell culture experiments, the active constituents of ashwagandha have been shown to be effective against tumour cells of all kinds; however, there is not a single study involving patients that even suggests any efficacy in treating tumours.
Ashwagandha is used as a medicinal plant in traditional Ayurveda. A few small studies suggest that extracts of the plant may help to reduce stress and anxiety. Insomnia and fatigue may also be alleviated by taking it.
However, it is difficult to compare studies on ashwagandha because they involve different products, dosages, groups of people and durations of use. Side effects were often not consistently recorded. Furthermore, ashwagandha is frequently found in combination preparations, which is why it has not been conclusively established whether any potential effects are actually due to ashwagandha alone or to another active ingredient.
As early as 2024, the Federal Institute for Risk Assessment (BfR) issued a warning against the use of ashwagandha supplements. In particular, children, pregnant and breastfeeding women, and people with a condition affecting the Liver The BfR advised that people should avoid the powders, capsules, drops or teas available in shops and online.
According to the Federal Institute, there are reports of acute consequences such as Nausea, vomiting and Diarrhoea as well as light-headedness, headaches, dizziness, drowsiness and skin rashes. “There is also evidence to suggest that these preparations may affect the immune system and the endocrine system – with effects on cortisol and blood sugar levels, as well as thyroid and sex hormones.”
“There is also evidence that ashwagandha supplements may interact with other medicines, such as those that affect blood sugar levels (antidiabetics), blood pressure (antihypertensives) and the Immune system "immunosuppressants", warned the Federal Institute. As the US National Institutes of Health (NIH) states on its website, ashwagandha may also not be safe for people with prostate cancer.
The NRW Consumer Advice Centre also warns that people should not, above all, be blinded by the many promises made by the marketing industry. “It is difficult for consumers to determine which ingredients the products contain and whether these dietary supplements might even be unsuitable for them,” criticises Angela Clausen of the Consumer Advice Centre in a statement. In a market survey, the Consumer Advice Centre found that only ten per cent of the products tested included a warning about interactions with medication or advised against combining ashwagandha with sleeping pills or tranquillisers.
Based on the risk assessments published to date and the case reports recorded internationally, the BfR and other European authorities recommend that people should not take preparations containing ashwagandha.
If you are taking ashwagandha, the Australian Health Authority advises that you should be aware of the following warnings and stop taking it and consult a doctor:
- Yellowing of the eyes or skin
- Nausea and vomiting
- Unusual tiredness
- Weakness
- Stomach ache or abdominal pain
- Loss of appetite
Important: If you are suffering from sleep problems or severe stress, speak to your GP about possible remedies. Never take ashwagandha supplements without consulting your doctor and simply on a hunch!
