Ashwagandha
This entry is being reviewed. We could not yet check its doses and interactions against independent sources, so read it as a record of what was said, not as guidance.
What Huberman said
Huberman says ashwagandha is known to lower anxiety and cortisol, citing a reported 14.5 to 27.9 reduction in cortisol across six studies of healthy but stressed people, and that it has also been shown to increase testosterone, probably indirectly. He says he uses it from time to time, typically before sleep, when chronically stressed or not sleeping well, but not year round. He says not to take it for more than two weeks at a time at high dosages, and points to examine.com for dosages.
Cautions he mentions
- Don't take it for more than two weeks at a time at high dosages; see examine.com for how to cycle it.[3]
- It has other effects related to hormone augmentation in the testosterone and estrogen and maybe even the thyroid pathways.[3]
- He won't take it year round; only when he feels he isn't managing his short- and medium-term stress well.[2]
- It lowers total cholesterol up to 10%, which may or may not be good or bad for you; you don't want cholesterol so low that there are negative effects.[2]
- He doesn't know about kids; most of the research is in adults, so check carefully.[2]
- Some people say taking it chronically may not be good; dosages vary tremendously, so go by what's on the bottle from a reputable brand, and check its safety margins for you.[1]
Safety notes from independent sources
- Rare cases of serious liver injury have been linked to ashwagandha. LiverTox: Ashwagandha
- NCCIH advises avoiding it in pregnancy and while breastfeeding, and says it is not recommended before surgery or for people with autoimmune or thyroid disorders. It may interact with diabetes, blood pressure, immunosuppressant, sedative, anti-seizure and thyroid medicines. NCCIH: Ashwagandha
Where he said it
- 1
“I will take ashwagandha from time to time if I'm chronically stressed or if I'm not sleeping as well as I ought to.”
Using Cortisol & Adrenaline to Boost Our Energy & Immune System
Episode · 01:18:05 · 2021
- 2
“So, Ashwagandha is something I use from time to time. ... I would only do this if I was feeling like I wasn't managing my short- and medium-term stress well.”
Tools for Managing Stress & Anxiety
Episode · 01:23:30 · 2021
- 3
“with certain hormones like ashwagandha, that you don't take them for more than two weeks at a time at high dosages.”
Developing a Rational Approach to Supplementation for Health & Performance
Episode · 01:08:59 · 2023
Related
This page reports what Andrew Huberman has said. It isn’t medical advice and NSDR.co isn’t affiliated with Huberman Lab. Talk to a doctor or pharmacist first if you take medication, are pregnant or have a health condition. Safety information