Myth or fact: ashwagandha is a safe, natural stress remedy

• Ashwagandha studies are small, short and often funded by manufacturers.
• Stress scores may improve, but evidence quality is low.
• Cases of drug-induced liver injury after ashwagandha have been reported.
• Ashwagandha may interact with thyroid medications, sedatives and immunosuppressants.

Myth: ashwagandha is a natural, safe antidote to stress

Ashwagandha (Withania somnifera) is marketed as an “adaptogen” that lowers cortisol and anxiety and improves sleep, and it is one of the fastest-growing supplements in the U.S.

Fact: the evidence is limited and risks have been reported

Effectiveness. A systematic review and meta-analysis of 12 randomized trials found lower anxiety and stress scores in people taking ashwagandha. But the trials were small, short and used different doses and products, so the authors urged caution (Akhgarjand et al., 2022).

Safety. Researchers from Iceland and the U.S. Drug-Induced Liver Injury Network described a case series of liver injury linked to ashwagandha supplements, including jaundice and prolonged recovery in some patients (Björnsson et al., 2020).

What to do

If you want to try it, talk to your doctor first, especially if you take other medications. And remember: supplements do not address the causes of chronic stress.