Does Ashwagandha Cause Fluid Retention? A Look at the Evidence

November 27, 2025 •

4 min read

Scientific evidence suggests ashwagandha does not typically cause fluid retention, and in some cases, its anti-inflammatory effects may even help reduce swelling. However, some users have reported bloating, raising questions about whether ashwagandha causes fluid retention or if other factors are at play.

Quick Summary

Studies indicate ashwagandha is not a direct cause of water retention, with its adaptogenic properties helping to regulate stress hormones that can influence fluid balance. Occasional gastrointestinal upset and bloating have been reported, often linked to higher doses, but this is distinct from systemic fluid retention.

Key Points

Not a Direct Cause: There is no scientific evidence to suggest ashwagandha directly causes fluid retention.
Stress-Related Regulation: Ashwagandha's adaptogenic properties help lower cortisol, a stress hormone linked to fluid imbalances, potentially reducing retention rather than causing it.
Anti-inflammatory Effects: The herb has anti-inflammatory properties that may actually help reduce swelling and puffiness associated with inflammation.
Bloating is Different: Reports of bloating are distinct from fluid retention and are usually caused by mild gastrointestinal upset, especially with high doses.
Consult a Doctor: Individuals with autoimmune diseases, thyroid issues, or those who are pregnant should avoid ashwagandha, and anyone with concerns should consult a healthcare provider.

The Truth Behind Ashwagandha and Fluid Balance

Ashwagandha (Withania somnifera), an ancient medicinal herb used in Ayurvedic medicine, is celebrated for its adaptogenic properties that help the body manage stress. This mechanism is key to understanding its potential, or lack thereof, to cause fluid retention. Chronic stress can lead to increased cortisol levels, which in turn can influence aldosterone and other hormones that regulate fluid and electrolyte balance, sometimes leading to water retention. By helping to lower cortisol, ashwagandha theoretically has a balancing effect that could actually mitigate stress-induced fluid imbalances, rather than causing them.

The Role of Inflammation

One of the proposed mechanisms for ashwagandha's therapeutic effects is its potent anti-inflammatory action, attributed to compounds called withanolides. Inflammation can trigger swelling and localized fluid accumulation in the body. By reducing this inflammatory response, ashwagandha may help alleviate some forms of puffiness or fluid buildup, such as those associated with conditions like arthritis. For individuals experiencing inflammation-related swelling, ashwagandha may actually offer a supportive role rather than contributing to the problem.

Deciphering the Bloating vs. Water Retention Myth

It is important to distinguish between generalized water retention (edema) and temporary gastrointestinal issues like bloating. While true, systemic fluid retention is not a known side effect of ashwagandha, some users, particularly those taking higher doses, have reported gastrointestinal upset, nausea, and bloating. This type of bloating is typically caused by gas buildup in the digestive tract and is different from the swelling in the extremities seen with true fluid retention. Starting with a lower dose and taking the supplement with food can often minimize these gastrointestinal side effects.

Potential Causes of Perceived Fluid Retention

If a person experiences water retention while taking ashwagandha, it is highly likely the cause lies elsewhere. Several other factors are common culprits:

High Sodium Diet: Excessive sodium intake forces the body to hold onto more water to maintain the proper salt-to-water ratio.
Lifestyle Changes: Changes in diet, exercise, or sleep patterns—all factors that ashwagandha is often taken to address—could be influencing fluid balance.
Medication Interactions: Ashwagandha can interact with various medications, including diuretics, which could affect fluid levels.
Underlying Health Conditions: Fluid retention is a symptom of many serious medical issues, such as kidney, liver, or heart problems. Anyone with pre-existing conditions should consult a doctor before starting a new supplement.

Ashwagandha vs. Other Herbal Diuretics: A Comparison

To understand ashwagandha's place among natural remedies, it helps to compare it to herbs known for diuretic properties.


Feature	Ashwagandha (Withania somnifera)	Dandelion Leaf (Taraxacum officinale)	Parsley (Petroselinum crispum)
Primary Function	Adaptogenic, stress reduction	Diuretic, kidney support	Diuretic, vitamin source
Effect on Fluid	Indirectly regulates fluid by managing stress hormones (cortisol) and inflammation. May have a mild diuretic effect.	Directly increases urine output, flushing excess fluid from the body.	Contains compounds that promote urine flow and reduce water retention.
Mechanism	Modulates HPA axis, lowers cortisol. Contains withanolides with anti-inflammatory properties.	Contains potassium, which helps balance electrolyte levels disrupted by excess fluid loss.	Apigenin and other compounds stimulate sodium excretion and increase urine volume.
Best Used For	Stress-related anxiety, adrenal support, overall wellness.	Detoxification, mild fluid retention, liver support.	Culinary use, mild fluid retention.
Typical Side Effects	Drowsiness, stomach upset (higher doses).	Stomach upset, heartburn, mild allergic reactions.	Allergic reactions, skin sensitivity.

Important Precautions and Contraindications

While generally safe for most healthy adults in the short term, ashwagandha is not for everyone. The long-term safety of ashwagandha has not been well studied, and certain individuals should be particularly cautious or avoid it entirely.

Pregnancy and Breastfeeding: Ashwagandha is not recommended for pregnant or breastfeeding women.
Autoimmune Diseases: Because ashwagandha can stimulate immune activity, people with autoimmune diseases such as rheumatoid arthritis, lupus, or multiple sclerosis should avoid it.
Thyroid Disorders: Ashwagandha may increase thyroid hormone levels, so those with thyroid conditions should use it cautiously and under medical supervision.
Pre-existing Medical Conditions: Individuals with liver or kidney disease should consult a doctor before use, as rare but serious complications have been reported. Organ transplant recipients are also advised against it.

Conclusion: So, Does Ashwagandha Cause Fluid Retention?

Based on available scientific evidence, ashwagandha does not cause fluid retention. The occasional reports of bloating are more likely linked to temporary gastrointestinal issues, especially at high doses. The herb's primary effects on regulating stress hormones and reducing inflammation are more likely to support healthy fluid balance rather than disrupt it. If you experience persistent bloating or swelling, it's crucial to look at other lifestyle factors, medication interactions, or consult a healthcare professional to rule out underlying medical conditions. As with any new supplement, start with a low dose and listen to your body to ensure it's the right fit for your wellness journey.

For more in-depth research on ashwagandha's effects on human health, consult reputable sources such as the National Institutes of Health.

Frequently Asked Questions

Ashwagandha itself does not directly cause weight gain. Any weight changes are typically indirect, such as building muscle mass in combination with exercise, or regulating hormones that influence eating habits.

Mild gastrointestinal upset, including nausea, gas, or diarrhea, is a potential side effect, particularly when taking high doses. This is different from water retention.

Some traditional sources suggest ashwagandha has mild diuretic properties, but this is not its primary function. Its main role is as an adaptogen that helps regulate the body's response to stress.

Pregnant and breastfeeding women, individuals with autoimmune diseases, thyroid disorders, and those with liver or kidney problems should avoid ashwagandha or use it only under a doctor's supervision.

Yes, ashwagandha can interact with medications for diabetes, high blood pressure, and autoimmune conditions. It is important to consult a healthcare provider before use if you are on any medication.

Most side effects like gastrointestinal discomfort are mild and temporary. They can often be managed by reducing the dose or taking the supplement with food. If side effects persist, discontinue use and consult a professional.

Yes, chronic stress can lead to elevated cortisol levels, which can disrupt hormonal balance and contribute to fluid and electrolyte imbalances, potentially causing water retention.