The Short Answer
Ashwagandha is not entirely risk-free. While it's widely marketed as a harmless stress-relief gummy, the clinical reality is much more complex.
It carries a caution verdict because of emerging data linking it to liver injury, emotional numbness, and hormonal disruption. In fact, Denmark completely banned the supplement in 2023 because researchers couldn't establish a safe baseline dose. If you choose to take it, you must treat it like a temporary medicine, not a daily vitamin. Do Adaptogens Work
Why This Matters
The supplement industry treats ashwagandha like candy. You can find it in everything from sleep gummies to trendy "focus" beverages. But ayurvedic medicine traditionally uses this herb for short-term, targeted treatments—not as a lifelong daily supplement.
Long-term suppression of cortisol isn't always a good thing. When cortisol drops too low, dopamine drops with it. This is why a growing number of daily users report experiencing anhedonia—a complete lack of emotion, pleasure, or motivation.
Quality control is also a massive issue in the herbal supplement space. In May 2024, ConsumerLab failed multiple top ashwagandha brands because they didn't contain the active ingredients claimed on the label. Cheap root powders are also notorious for heavy metal contamination. Heavy Metals Supplements
What's Actually In Ashwagandha Supplements
Not all ashwagandha is created equal. The active compounds and potential toxins vary wildly based on what part of the plant is used in your bottle.
- Withanolides — The primary active compounds that reduce stress. You want a standardized percentage of these.
- Withaferin A — A specific compound found highly concentrated in the leaves. It has been linked to liver toxicity and cellular damage.
- Heavy Metals — Because it's a root crop, ashwagandha absorbs toxins from the soil. Lead and cadmium are frequent contaminants in cheap powders. Is There Lead In Ashwagandha
What to Look For
Green Flags:
- Root-only extracts — The root has a much safer toxicity profile than the leaves of the plant.
- Third-party testing — You need hard proof (a COA) that the product is actually free of lead, cadmium, and arsenic. Third Party Tested Meaning
- Patented extracts — Look for names like KSM-66 or Sensoril, which have strict manufacturing standards. Ksm 66 Vs Sensoril
Red Flags:
- "Whole plant" or leaf extracts — These contain higher levels of withaferin A, increasing the risk of liver damage.
- Proprietary blends — If it just says "stress blend" with ashwagandha thrown in, you have no idea how much you are actually taking.
- Budget Amazon brands — Unverified herbal supplements on Amazon are frequently contaminated. Amazon Supplements Safe
The Best Options
If you are going to take ashwagandha, you must buy from brands that aggressively test for heavy metals and verify their withanolide content. For a full breakdown, check out our guide on the Best Ashwagandha Supplement.
| Brand | Product | Verdict | Why |
|---|---|---|---|
| Third-Party Tested KSM-66 | (Various) | ✅ | Root-only extract with extensive clinical safety data. |
| Third-Party Tested Sensoril | (Various) | ✅ | Standardized extract, though more sedating than KSM-66. |
| Unverified Root Powders | Budget Brands | 🚫 | High risk of heavy metals and inconsistent dosing. |
The Bottom Line
1. Cycle your doses. Do not take ashwagandha 365 days a year. Take it for a few weeks during high-stress periods, then stop.
2. Watch for emotional blunting. If you start feeling unmotivated, apathetic, or "numb," stop taking the supplement immediately.
3. Check your liver and thyroid. Avoid ashwagandha if you have a history of liver disease, thyroid dysfunction, or if you are pregnant. Does Ashwagandha Affect Thyroid
FAQ
Why did Denmark ban ashwagandha?
Denmark banned ashwagandha in 2023 after the Danish Technical University concluded that it has a possibly harmful effect on thyroid and sex hormones, and may induce miscarriages. Regulators decided it was impossible to establish a safe minimum dose for the general public.
Can ashwagandha cause liver damage?
Yes, but it's rare. The NIH classifies ashwagandha as a Grade B liver toxin, meaning it is a likely cause of clinically apparent liver injury. Cases typically involve jaundice and elevated liver enzymes, which usually resolve once the supplement is stopped.
What is ashwagandha anhedonia?
Anhedonia is the inability to feel pleasure. Because ashwagandha effectively lowers cortisol (your stress hormone), it can blunt your overall emotional spectrum if taken for too long. In Ayurvedic medicine, this emotional detachment was actually an intended effect for spiritual practice, but it's an unwelcome side effect for modern users.
Does ashwagandha contain heavy metals?
It can. As a root crop, ashwagandha absorbs heavy metals that are in the soil. Raw root powders are much more likely to contain lead and cadmium than purified extracts, so always buy products that are third-party tested. Are Supplements Fda Regulated
References (14)
- 1. oreateai.com
- 2. olemiss.edu
- 3. regask.com
- 4. mcgill.ca
- 5. cuanschutz.edu
- 6. reddit.com
- 7. medbase.fi
- 8. maximustribe.com
- 9. anshulguptamd.com
- 10. droracle.ai
- 11. reddit.com
- 12. mjfitness.au
- 13. consumerlab.com
- 14. lareb.nl