Does Ashwagandha Make You Constipated? The Truth About This Herbal Side Effect

According to Memorial Sloan Kettering Cancer Center, constipation is listed as a less common side effect associated with ashwagandha, though gastrointestinal upset is sometimes reported with high doses. So, does ashwagandha make you constipated? The effect is not widespread, but can occur in certain individuals, often linked to dosage or individual sensitivity.

Quick Summary

Ashwagandha can cause constipation as a less common side effect, especially with high dosages. This digestive issue is often linked to individual sensitivity or the herb's innate warming properties, though it typically affects a small percentage of users. Dietary fiber, hydration, and other remedies can provide relief.

Key Points

• Constipation is Not a Universal Side Effect: While possible, constipation from ashwagandha is not common and typically affects a small percentage of users, often linked to high doses or individual sensitivities.

• Dosage is a Key Factor: Higher doses of ashwagandha are more likely to cause gastrointestinal side effects like constipation, nausea, or diarrhea. Starting with a low dose can help mitigate risk.

• Consider Ayurvedic Principles: The herb's 'warming' nature, according to Ayurvedic tradition, may increase dryness in some individuals. Taking ashwagandha with milk or ghee can help balance this effect.

• Mitigate Effects with Fiber and Hydration: Increasing your intake of dietary fiber and water is a foundational strategy for preventing and managing constipation, regardless of supplement use.

• The Gut-Brain Connection Plays a Role: Ashwagandha helps manage stress, which can positively impact the gut-brain axis. However, individual reactions can vary, and managing other lifestyle factors like diet and exercise is crucial for gut health.

• Consult a Professional: It is always wise to consult a healthcare provider before starting any new supplement, especially if you have pre-existing health conditions or experience persistent side effects.

Understanding Ashwagandha and Its Digestive Impact

Ashwagandha (Withania somnifera) is an ancient adaptogenic herb revered in Ayurvedic medicine for its stress-reducing properties and numerous health benefits, including enhanced mood, improved sleep, and reduced inflammation. However, as with any supplement, it is essential to understand its potential side effects. While many people experience positive results, some report mild digestive issues, with constipation being one of them.

The Link Between Ashwagandha and Constipation

Several factors can contribute to why some individuals might experience constipation while taking ashwagandha. The herb's effect on the body can be complex, and its properties, dosage, and the presence of underlying conditions all play a role.

• Dosage-Related Effects: Reports from clinical trials and anecdotal evidence suggest that high doses of ashwagandha are more likely to cause gastrointestinal issues, including constipation, nausea, and diarrhea. In a few instances, the herb's concentrated form may irritate the intestinal lining, leading to discomfort.
• The Herb's 'Warming' Nature: In Ayurvedic medicine, ashwagandha is sometimes considered a 'warming' herb. This property can, in some cases, increase internal heat and dryness, which might contribute to constipation, particularly for those with a pre-existing tendency towards dryness in their digestive system.
• Interactions with Existing Health Conditions: Individuals with a sensitive stomach, pre-existing gastrointestinal issues, or certain autoimmune disorders may be more prone to experiencing digestive upset from ashwagandha. Stress, which ashwagandha aims to mitigate, can itself slow digestion, and while the herb addresses the root cause, the initial introduction might cause temporary imbalances.
• Stress and the Gut-Brain Axis: Chronic stress can disrupt the gut-brain axis, leading to various digestive problems, including slowed gut motility. While ashwagandha is meant to alleviate stress, the body's adaptation to the supplement may temporarily affect this axis. Ashwagandha has been shown to reduce stress-related hormones like cortisol, which can influence gut function.

Comparison of Ashwagandha's Digestive Effects

To better understand the likelihood of experiencing constipation, here is a comparison of common ashwagandha side effects.

Side Effect	Likelihood	Common Causes	Management
Constipation	Less Common	High dosage, individual sensitivity, 'warming' effect	Reduce dose, increase fiber/water, take with milk
Diarrhea	Mildly Common	Large doses, intestinal irritation	Lower dosage, take with food, ensure hydration
Stomach Upset	Mildly Common	High dosage, sensitive digestive system	Take with a meal, lower dosage
Drowsiness	Mildly Common	High dose, calming effect	Adjust dose, consider taking at night

How to Manage Constipation Caused by Ashwagandha

If you believe ashwagandha is contributing to your constipation, several strategies can help alleviate the symptoms:

• Adjust Your Dosage: The most common recommendation is to reduce the amount you are taking. High doses are more often linked to gastrointestinal side effects. Consider starting with a lower dose and gradually increasing it if needed, monitoring your body's response.
• Take It with Food: Consuming ashwagandha with a meal can help reduce potential stomach irritation, which may in turn alleviate some digestive discomfort. Taking it with milk or ghee, as often recommended in Ayurvedic tradition, can also help counteract its 'warming' nature and promote smoother digestion.
• Increase Fiber and Water Intake: A foundation of good digestive health is sufficient dietary fiber and hydration. Bulk-forming laxatives, such as psyllium husk or flaxseeds, are excellent sources of soluble and insoluble fiber that can help regulate bowel movements. Combined with plenty of water, these can help soften stool and prevent blockages.
• Incorporate Probiotics and Fermented Foods: A balanced gut microbiome is vital for healthy digestion. Probiotics, found in fermented foods like yogurt, kefir, and sauerkraut, or in supplement form, can help regulate bowel function and support overall gut health.
• Ensure Regular Physical Activity: Exercise stimulates the muscles of the intestines, promoting regularity and preventing constipation. Even a short, daily walk can make a significant difference in your digestive rhythm.

Conclusion: Navigating Ashwagandha and Digestive Health

While it is possible for ashwagandha to make you constipated, particularly at higher doses or in sensitive individuals, it is not a universally experienced side effect. Most people tolerate the herb well. The key is to listen to your body and make adjustments as needed. By starting with a conservative dose, staying hydrated, increasing your fiber intake, and potentially taking the supplement with a fat source like milk or ghee, you can minimize the risk of digestive discomfort. If constipation persists or worsens, it is always best to consult a healthcare professional to rule out other causes and ensure the supplement is right for you. For those seeking holistic gut support, combining ashwagandha with other proven digestive aids like fiber-rich foods and probiotics offers a comprehensive approach.

Consult a healthcare professional before starting any new supplement regimen..

Frequently Asked Questions

Can ashwagandha cause gas and bloating?

Yes, some individuals may experience side effects like gas and bloating, especially when taking higher doses. These symptoms are part of general gastrointestinal upset and can often be managed by reducing the dose or taking the supplement with food.

Is constipation from ashwagandha a common side effect?

No, constipation is considered a less common side effect of ashwagandha. More frequently reported digestive issues include loose stools or diarrhea, also typically associated with large doses.

How can I prevent constipation while taking ashwagandha?

To prevent constipation, ensure you are taking a moderate dose, consume it with food, drink plenty of water, and increase your dietary fiber intake. Adding fermented foods or probiotics can also support healthy gut function.

Does ashwagandha affect the gut microbiome?

Yes, research suggests that ashwagandha may positively influence the gut microbiome by encouraging the growth of beneficial bacteria and reducing inflammation. This can, in turn, affect the gut-brain axis and overall digestive health.

Should I stop taking ashwagandha if I get constipated?

If you experience constipation, try reducing your dose or adjusting when you take it before stopping entirely. If the problem persists, or if you have severe discomfort, it is best to consult a healthcare professional.

Can the quality of ashwagandha cause constipation?

Yes, the quality of the supplement can play a role. The lack of regulation in the herbal supplement market means potency and composition can vary. It is recommended to choose products that are third-party tested and from reputable brands.

Can I take a laxative with ashwagandha?

You should not take a laxative with ashwagandha without first consulting a healthcare professional. Ashwagandha can interact with some medications, and a professional can advise on the safest course of action.