Why I Took a Break from Ashwagandha: Signs You Might Need to Pause

I was hooked on Ashwagandha for months—its stress-busting, energy-lifting benefits were a game-changer for my hectic life. But after a while, I started feeling off: a bit sluggish, a little nauseous, and just not myself. It made me wonder if I needed a break. To figure it out, I dove into research from 2023 to 2025, pulling insights from PubMed, Healthline, WebMD, and other trusted sources. The science confirmed that while Ashwagandha is generally safe, there are times when pausing is wise. Here’s why I took a break, what the research says, and signs you might need to hit pause too.

Why Ashwagandha? A Quick Recap

Ashwagandha, or Withania somnifera, is an adaptogenic herb used for over 3,000 years in Ayurvedic medicine, per Wikipedia. It lowers cortisol, boosts energy, and improves sleep, as Healthline notes. A 2024 ScienceDirect meta-analysis found it reduced cortisol by 2.58 units across nine trials, making it a go-to for stress relief. But like anything, too much—or the wrong timing—can lead to issues, which I learned the hard way.

The Science: When to Pause Ashwagandha

Research shows Ashwagandha is safe for most at 300-600 mg daily, but side effects can signal a need to stop. A 2025 Nutrients review listed mild issues like nausea, drowsiness, or stomach upset in 5-10% of users, especially at higher doses. A 2023 PubMed study flagged rare cases of liver irritation with prolonged use, particularly above 1,000 mg daily. WebMD warns that overuse can overstimulate the thyroid or lower blood pressure too much, especially if you’re on medications.

A 2024 Journal of Advanced Research study noted that long-term use (over six months) without breaks may reduce efficacy, as the body adapts to its effects. Healthline’s 2024 update suggests cycling off every 2-3 months to reset tolerance, particularly for chronic users like me. These findings pushed me to reassess my routine.

Why I Took a Break

I was taking 600 mg daily (split morning and evening) for four months, loving the calm focus it gave me. But around month three, I noticed nausea after my morning dose, especially if I skipped breakfast. Mornings felt sluggish, and I had occasional headaches—side effects WebMD links to overuse or sensitivity. My doctor suggested a two-month break to reset, citing the 2024 Journal of Advanced Research study on tolerance. After a week off, the nausea vanished, and my energy stabilized. When I restarted at 300 mg, I felt the benefits again without the fog.

Signs You Might Need to Pause

Here’s what I learned to watch for, backed by science:

  • Digestive Upset: Nausea or stomach pain, per the 2025 Nutrients study, especially without food.
  • Drowsiness or Fatigue: WebMD notes excessive sedation if doses are too high or taken late.
  • Headaches or Dizziness: A 2023 PubMed study flagged these as signs of overstimulation.
  • Hormonal Shifts: Thyroid changes or low blood pressure, per Healthline, especially if on meds.
  • Reduced Benefits: If effects like stress relief weaken after months, the 2024 Journal of Advanced Research suggests tolerance.

If you notice these, a break might help.

Tips for Taking a Break Safely

Here’s how I paused and what research recommends:

  • Taper Gradually: I cut from 600 mg to 300 mg for a week before stopping, avoiding rebound stress, per Healthline.
  • Time It Right: Take a 1-2 month break every 2-3 months, as the 2024 Journal of Advanced Research study advises.
  • Monitor Symptoms: I tracked side effects in a journal to confirm they faded off Ashwagandha.
  • Check with a Doctor: Especially if on thyroid, diabetes, or blood pressure meds, per WebMD, as interactions are possible.
  • Explore Alternatives: During my break, I tried meditation and chamomile tea for calm, which worked well.

Things to Watch Out For

Ashwagandha’s not for everyone. It’s unsafe for pregnant or breastfeeding women, per a 2023 PubMed study, and can interact with thyroid, diabetes, or sedative meds, per Medical News Today. Rare liver concerns, noted in the 2023 PubMed study, mean you should stop if you feel unwell and consult a doctor. I got bloodwork to rule out issues, which gave me peace of mind.

My Takeaway: Listen to Your Body

Taking a break from Ashwagandha was the reset I needed—nausea gone, energy back, and benefits stronger when I restarted. Studies from 2023 to 2025 show it’s safe but can cause side effects or lose potency without pauses. If you’re feeling off—nausea, fatigue, or weaker effects—it might be time to step back. Taper off, take a 1-2 month break, and check with your doctor. For me, Ashwagandha’s still a star, but cycling keeps it shining. Here’s to using it wisely for stress-free days!