In recent years, ashwagandha has become one of the most popular natural supplements thanks to its adaptogenic properties and its potential to improve physical and mental well-being. But what about its relationship with the digestive system?
In this article, we analyse whether ashwagandha can help alleviate or worsen constipation, how stress influences gut health, and what studies say about its side effects.
What is ashwagandha and how does it work in the body?
Ashwagandha (Withania somnifera) is a plant that has been used for centuries in Ayurvedic medicine for its ability to help the body adapt to stress. It is classified as an adaptogen, i.e. a natural substance that helps restore physiological balance in situations of physical or emotional stress.
Its effects are related to the regulation of the hypothalamic-pituitary-adrenal (HPA) axis, which directly influences the production of cortisol, the stress hormone. By reducing levels of this hormone, ashwagandha promotes a state of general calm, improves sleep and contributes to immune function. But in addition, its impact on the autonomic nervous system can have implications for the digestive system, making it a potential ally for those suffering from disorders such as functional constipation.
Constipation and stress: a more common connection than it seems
Chronic constipation is not always due to physical or dietary causes. In many cases, the origin lies in excessive stress or prolonged anxiety. The digestive system is extremely sensitive to signals from the nervous system, and sustained states of tension can slow down intestinal transit, affect colon motility and even alter the composition of the microbiota.
This explains why many people with high stress levels also experience digestive symptoms such as bloating, gas, or difficulty passing stool. In this context, adaptogens such as ashwagandha could offer a double benefit: reducing stress and, as an indirect consequence, improving bowel function.
Does ashwagandha cause or relieve constipation? Evidence and nuances
One of the most frequently asked questions about the use of ashwagandha is whether it can cause constipation. Although some people report this mild side effect in the first few days of use, most studies and clinical experiences suggest otherwise.
Several studies have shown that ashwagandha, by reducing anxiety levels and promoting hormonal regulation, can contribute to more balanced digestive function. However, its effect on the gut may vary depending on the formulation, dosage, the user's health status, and whether it is consumed with or without food.
In some cases, an increase in dosage or prolonged use may trigger gastrointestinal effects such as dryness, which could affect bowel movement frequency. Therefore, it is advisable to start with low doses and increase gradually under professional supervision.
How to take ashwagandha to support digestive health
If you wish to incorporate ashwagandha into your routine with the aim of improving your digestive wellbeing, keep these tips in mind:
Start with low doses
Between 250 and 300 mg per day is an adequate amount for most sensitive individuals.
Choose formulations with high bioavailability
Standardised extracts guarantee a more stable and effective profile.
Take it with food.
This helps reduce potential adverse digestive effects such as stomach irritation.
Be consistent but prudent.
Benefits usually appear after several weeks of regular use.
Stay well hydrated
Maintaining adequate water consumption promotes intestinal transit and enhances the positive effects of adaptogens.
Accompany it with healthy habits
A diet rich in fibre, moderate physical activity, and adequate rest are essential for digestive balance.
Other digestive benefits of ashwagandha you should know about
In addition to its potential impact on constipation, ashwagandha may offer other benefits relevant to the digestive system. For example, by reducing systemic inflammation and oxidative stress, it could also help alleviate discomfort such as abdominal bloating or heavy digestion.
Some research suggests that ashwagandha has a positive effect on gut microbiota, promoting a balance between beneficial and harmful bacteria. Although studies are still limited, this probiotic potential could have implications for the prevention of disorders such as irritable bowel syndrome (IBS).
Finally, it has been observed that ashwagandha can improve appetite and digestive regularity in people with chronic fatigue or persistent stress, two factors that often alter eating habits. In summary, its action is not limited to treating a specific symptom, but acts holistically on the gut-brain axis.
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