Ashwagandha, sometimes called Indian Ginseng, is a well-known herb with many potential benefits. It comes from the roots and berries of the Withania somnifera plant, which grows in India and parts of Africa. If you’re curious about ashwagandha and breastfeeding, you’re not alone. Many new parents hear about this herb’s calming effects and wonder if it’s safe to use while nursing.
Is It Safe to Use Ashwagandha While Breastfeeding?
This herb is known for its calming, stress-reducing effects, which makes it appealing during the postpartum period.
But when it comes to ashwagandha and breastfeeding, the research just isn’t strong enough yet. There aren’t enough quality studies to confirm whether it’s truly safe or how much of it might pass into breast milk. Because of this, many health experts consider it “possibly unsafe” during breastfeeding—simply due to a lack of solid evidence.
Some lactation consultants do suggest ashwagandha in certain cases, especially if a parent is dealing with high stress or low energy. It’s been used in Ayurvedic medicine for centuries, even by nursing mothers. Still, that doesn’t replace clinical data, so caution is key.
If you’re thinking about trying it, make sure to check the label. Different brands add different ingredients, and not all of them are safe for breastfeeding. Always talk to your healthcare provider before adding any supplements to your routine.
The Potential Benefits
When talking about ashwagandha and breastfeeding, it’s important to look at the potential benefits—but always with care and medical guidance.
- Ashwagandha is most known for helping reduce stress and anxiety, which can feel intense during the postpartum period. Some breastfeeding parents also find it helpful for easing symptoms of postpartum depression.
- This herb may support the immune system, helping your body fight off illness while you care for your baby. It’s also believed to support hormone balance and may help regulate thyroid function—both of which can get thrown off after childbirth.
- Ashwagandha is often used to improve sleep, and we know how precious rest is with a newborn. It may also help with energy, strength, and stamina—giving your body a bit of a boost when you’re feeling worn down.
- Many people say it helps clear brain fog and reduce inflammation, which could ease aches or joint pain. Some studies suggest it helps balance blood sugar levels too, which can support steady energy throughout the day.
- It’s also known in traditional medicine for promoting youthfulness and longevity.
- On top of that, it may help address iron deficiency, which is common after giving birth.
- Finally, ashwagandha has sometimes been used with other herbs as a galactagogue—that means it might help support milk supply.
But again, research on ashwagandha and breastfeeding is limited, so it’s always best to speak with a lactation consultant before using it.
Are There Risks With Ashwagandha and Breastfeeding?
When it comes to ashwagandha and breastfeeding, it’s smart to weigh the risks as well as the benefits. While side effects aren’t very common, they can still happen.
- Some people may experience stomach discomfort, including nausea, diarrhea, or mild cramping. These symptoms are usually linked to the dose and may improve with a smaller amount.
- Clinical research has found that ashwagandha may naturally lower blood sugar while also helping to regulate blood pressure. That might sound helpful, but it can be risky—especially if you’re already taking medication for these issues.
When to Avoid Ashwagandha
- High or unstable blood pressure
- Diabetes
- Thyroid disorders
- Or if you’re taking medications that affect these systems
For breastfeeding moms, reported side effects are usually mild and short-lived. Still, because research on ashwagandha and breastfeeding is limited, it’s best to use caution. Always talk to your doctor or lactation consultant before starting any herbal supplement.
How Can You Take Ashwagandha While Breastfeeding?
If you’re thinking about trying ashwagandha and breastfeeding, it’s helpful to know the different ways you can take it. Each form has its pros and cons, and your choice might depend on how your body responds.
1. Brew it as a tea (decoction)
You can make a simple tea using the dried root. Add about one teaspoon to a cup of boiling water, then simmer it for 20 minutes. This tea can be taken twice a day, or split into smaller portions throughout the day. One teaspoon of root usually contains around 500–600 mg of the active compounds.
2. Mix the powder into food or drinks
Ashwagandha powder is popular in warm drinks, lattes, or smoothies. It has an earthy taste, but blends well with milk, honey, or cocoa. Just make sure the powder is from a reputable source.
3. Use a tincture
Tinctures are liquid extracts you can add to a small amount of water. They absorb quickly, making them one of the most effective ways to take ashwagandha. Start with a low dose and adjust as needed, based on how you feel and what your lactation consultant recommends.
4. Take capsules
Capsules are the most convenient option if you’re not a fan of the taste. They’re easy to dose and ideal for busy days. Just check the label for added ingredients, especially while breastfeeding.
No matter which form you choose, speak with your healthcare provider or lactation consultant first. They can help you decide what’s safe for your specific needs.
How Much Ashwagandha Can You Take While Breastfeeding?
When it comes to ashwagandha and breastfeeding, there’s no one-size-fits-all dosage. The right amount depends on your health goals and how your body responds. That’s why it’s best to work with a healthcare provider to find the right dose for you.
Here are some General Guidelines:
- Tincture: About 30 to 40 drops, up to three times a day.
- Capsules or powder: 400 – 500 mg, taken once or twice daily.
- Tea: One teaspoon of dried root (around 500–600 mg) simmered in water and sipped throughout the day.
If you’re breastfeeding, start with a small amount and monitor how your baby reacts. Some babies are more sensitive to herbs passed through breast milk, even in tiny amounts.
Always check with your doctor or lactation consultant before adding any new supplement. They can help you decide what’s safe for both you and your baby.
References and Resources
- NLM – Ashwagandha is sometimes used as a galactogogue in Ayurveda. Study from Sholapurkar M., “Lactare” (1986), where a group of 40 women with low milk supply took a herbal mix including ashwagandha. By day 4, no infants needed supplementary feeding, and milk intake was considered “adequate” for those infants. But the herbal mix had other herbs too, so it’s hard to know how much ashwagandha alone contributed.
- Expectful – They mention some breastfeeding parents report positive effects: increased milk supply, improved energy, and generally feeling better when using ashwagandha. These are self‑reports / anecdotal.
- Tribe Organics – Experienced mothers share that in their postpartum routines, using ashwagandha (often with other herbs or supplements) seemed to help reduce stress, improve energy, and generally support their recovery while breastfeeding.
- 2023 Literature Review, India – This review includes Withania somnifera among herbal galactagogues used in traditional Indian herbal medicine. It examines herbal plants commonly used to support lactation.
