Ashwagandha and Pregnancy: Is It Safe? What Every Expectant Mom Should Know
Stress is a normal part of pregnancy.
Between preparing for your baby's arrival, navigating changing relationships, balancing work and family responsibilities, and adjusting to the physical changes of pregnancy, it's understandable to look for ways to feel calmer and more rested.
In recent years, one herbal supplement has gained tremendous popularity for exactly those reasons: ashwagandha.
Often called an adaptogen, ashwagandha is widely promoted as a natural way to reduce stress, improve sleep, increase energy, and support overall well-being. It's featured in everything from capsules and powders to gummies, teas, and wellness drinks.
Because it's derived from a plant, many people assume it's a gentle, low-risk option.
But pregnancy changes the conversation.
When it comes to ashwagandha, the question isn't whether it may help reduce stress for some people. The more important question is whether researchers have enough evidence to know it's safe for a developing baby.
At this time, the answer is no.
While research on ashwagandha continues to grow, there aren't enough high-quality human studies to establish that taking ashwagandha supplements during pregnancy is safe. For that reason, most healthcare professionals recommend avoiding it unless specifically advised by your healthcare provider.
Let's look at what we know—and what we still don't know.
What Is Ashwagandha?
Ashwagandha (Withania somnifera) is an herb that has been used for centuries in traditional Ayurvedic medicine.
Today, it's commonly marketed as an adaptogen—a substance believed to help the body respond to physical and emotional stress.
People commonly take ashwagandha to:
Reduce stress and anxiety
Improve sleep quality
Increase energy
Support athletic performance
Improve concentration
Promote a sense of calm
Some research suggests it may help reduce stress in certain adults by lowering cortisol levels, but these studies have almost exclusively involved non-pregnant adults.
That distinction matters.
A supplement that appears safe or beneficial for the general population isn't automatically considered safe during pregnancy.
Why Is Ashwagandha So Popular?
Ashwagandha has become one of the fastest-growing herbal supplements in the wellness industry.
Social media influencers, podcasts, wellness blogs, and supplement companies frequently promote it as a natural solution for:
Burnout
Fatigue
High cortisol
Hormonal balance
Better sleep
Mood support
For someone who is pregnant and feeling overwhelmed, those claims can sound incredibly appealing.
Unfortunately, marketing claims often move much faster than scientific research.
Is Ashwagandha Safe During Pregnancy?
Based on current evidence, most healthcare providers recommend avoiding ashwagandha during pregnancy.
That recommendation isn't because researchers have proven it's harmful.
Instead, it's because we don't yet have enough high-quality research showing that it's safe.
Several factors contribute to this recommendation.
1. There Are Very Few Human Pregnancy Studies
One of the biggest challenges is the lack of clinical research involving pregnant women.
Because intentionally studying herbal supplements during pregnancy raises ethical concerns, researchers rely largely on:
Animal studies
Laboratory research
Observational reports
Traditional use
Case reports
While these sources provide helpful information, they can't answer every safety question.
Simply put, we don't have enough human data to confidently recommend routine use of ashwagandha during pregnancy.
2. Some Traditional Sources Recommend Avoiding It
Certain traditional medical references have historically suggested avoiding large doses of ashwagandha during pregnancy because of concerns that it may stimulate the uterus or increase the risk of pregnancy complications.
It's important to understand that these recommendations are largely based on historical use and theoretical concerns—not strong clinical trials.
Even so, because safer alternatives exist for many pregnancy-related concerns, healthcare providers generally recommend erring on the side of caution.
3. Animal Research Doesn't Give Us Clear Answers
Animal studies have produced mixed results.
Some studies have not identified major problems at commonly studied doses, while others have raised questions about reproductive effects at higher doses.
Animal studies are valuable because they help researchers identify possible concerns before human studies are performed.
However, animals do not always respond to supplements the same way humans do.
That's why animal studies alone cannot tell us whether a supplement is safe during pregnancy.
4. Supplements Aren't All the Same
Even if researchers determined that one specific preparation of ashwagandha appeared safe, that wouldn't necessarily apply to every product on the market.
Different manufacturers use:
Different parts of the plant
Different extraction methods
Different concentrations
Different added ingredients
Some products also combine ashwagandha with other herbs, making it even harder to know exactly what you're taking.
Because dietary supplements are not approved by the U.S. Food and Drug Administration (FDA) before they're marketed, product quality and ingredient amounts can vary between brands.
Why "Natural" Doesn't Automatically Mean Safe
One of the most common myths surrounding herbal supplements is that plant-based products are automatically gentle or harmless.
In reality, many herbs contain biologically active compounds that can affect:
Hormones
Blood pressure
Blood sugar
Liver enzymes
Blood clotting
Medication metabolism
Pregnancy changes how your body processes many substances, and your developing baby may also be exposed to compounds that cross the placenta.
This doesn't mean herbs are inherently dangerous.
It simply means they deserve the same thoughtful evaluation as prescription and over-the-counter medications.
Could Ashwagandha Help With Pregnancy Stress?
Stress during pregnancy is real.
Whether you're preparing for birth, juggling work, caring for older children, or navigating uncertainty, it's understandable to want relief.
However, because ashwagandha hasn't been adequately studied during pregnancy, researchers can't confidently say that its potential benefits outweigh its unknown risks.
Fortunately, there are many evidence-based ways to support emotional well-being during pregnancy that have much stronger safety data.
What If I Already Took Ashwagandha?
If you're reading this after taking ashwagandha, take a deep breath.
It's common for women to take herbal supplements before realizing they're pregnant or to continue taking a supplement they've used for months without knowing it may not be recommended during pregnancy.
At this time, there is no strong human evidence showing that taking a few doses of ashwagandha causes birth defects or pregnancy loss. However, because high-quality safety studies in pregnant women are lacking—and because of theoretical concerns raised by traditional medical texts and some laboratory and animal research—healthcare providers generally recommend discontinuing ashwagandha once pregnancy is recognized unless it's specifically recommended by your provider.
If you've already taken it:
Don't panic.
Stop taking the supplement until you've spoken with your healthcare provider.
Tell your obstetrician, midwife, or other prenatal provider what product you took, the dose, and how long you used it.
Continue attending your routine prenatal appointments.
In most cases, your provider will simply document the exposure and continue routine prenatal care unless there are other concerns.
Remember: many pregnancies involve exposures to products that are later discontinued, and the vast majority go on to result in healthy babies.
Safer Ways to Manage Stress During Pregnancy
One of the reasons people consider ashwagandha is because stress can feel overwhelming during pregnancy.
While some stress is a normal part of life, chronic or severe stress deserves attention. The good news is that there are several approaches with a stronger safety profile during pregnancy.
Prioritize Rest
Growing a baby requires tremendous physical and emotional energy.
If possible, build periods of rest into your day—even if it's just 20 minutes to lie down, read a book, or sit quietly without distractions.
Rest isn't a luxury during pregnancy; it's part of caring for yourself and your baby.
Stay Physically Active
If your healthcare provider says it's safe for your pregnancy, regular movement can support both your physical and emotional well-being.
Activities such as walking, swimming, running, weight lifting, or gentle stretching may help reduce stress, improve sleep, and boost mood.
Practice Mindfulness
Mindfulness doesn't have to be complicated.
Simple practices like:
Deep breathing
Prayer
Journaling
Gratitude exercises
Progressive muscle relaxation
may help calm your nervous system and create moments of peace throughout your day.
Build Your Support System
Pregnancy isn't meant to be navigated alone.
Whether it's your partner, family, friends, healthcare provider, counselor, or doula, having trusted people to lean on can make a tremendous difference.
Sometimes simply talking through your concerns with someone who listens without judgment can reduce anxiety more than any supplement.
Don't Ignore Persistent Anxiety or Depression
It's normal to have occasional worries during pregnancy.
However, if anxiety, panic attacks, sadness, or feelings of hopelessness begin interfering with your daily life, it's important to tell your healthcare provider.
Perinatal anxiety and depression are common, treatable medical conditions—not personal failures.
Early support can make a meaningful difference for both you and your baby.
Frequently Asked Questions
Can ashwagandha cause a miscarriage?
Researchers have not established that ashwagandha causes miscarriage in humans. However, because there aren't enough well-designed studies in pregnant women and some traditional references have raised concerns about possible uterine stimulation, healthcare providers generally recommend avoiding ashwagandha during pregnancy until more safety data are available.
Is ashwagandha safe during the first trimester?
The first trimester is a critical time for fetal development.
Because there isn't enough human research evaluating ashwagandha during early pregnancy, most experts recommend avoiding routine use unless specifically directed by your healthcare provider.
Is drinking ashwagandha tea safer than taking capsules?
Not necessarily.
The amount of ashwagandha in teas, powders, capsules, tinctures, and gummies can vary considerably.
Regardless of the form, there isn't enough evidence to recommend routine use during pregnancy.
What if my prenatal vitamin contains ashwagandha?
Most prenatal vitamins do not contain ashwagandha.
However, some wellness blends or stress-support products marketed to women may include it.
Always read ingredient labels carefully and discuss any concerns with your healthcare provider.
Is ashwagandha safe while breastfeeding?
At this time, there is also limited research on ashwagandha during breastfeeding.
Because we don't know how much passes into breast milk or how it may affect a nursing infant, discuss its use with your healthcare provider before taking it while breastfeeding.
The Bottom Line
Ashwagandha has become a popular supplement for stress, sleep, and overall wellness, but pregnancy requires a different standard of evidence than everyday health.
Right now, researchers simply don't have enough high-quality human studies to determine whether ashwagandha supplements are safe during pregnancy. Because of that uncertainty—and because some traditional medical sources and animal research raise theoretical concerns—most healthcare providers recommend avoiding routine use during pregnancy unless there's a specific medical reason and your healthcare provider advises otherwise.
If you've already taken ashwagandha, don't assume you've harmed your baby. Instead, stop taking it, discuss it with your prenatal care provider, and continue your regular prenatal care.
When it comes to pregnancy, making informed decisions doesn't mean avoiding every product out of fear. It means understanding what the evidence tells us, recognizing where uncertainties remain, and partnering with your healthcare team to choose the safest path for you and your baby.
How Intercessory Birth Can Help
Pregnancy is filled with questions, and it's not always easy to know which advice to trust. At Intercessory Birth, my goal is to provide evidence-based education that helps you feel informed, supported, and confident as you navigate pregnancy, birth, and postpartum.
Whether you're exploring natural remedies, preparing for labor, planning a VBAC, or simply looking for reliable information, you don't have to sort through conflicting advice on your own. Together, we can focus on what the evidence shows so you can make decisions that align with your values and your family's needs.
Medical Disclaimer
This article is intended for educational purposes only and should not be considered medical advice. It is not a substitute for individualized care from your obstetrician, midwife, family physician, or another qualified healthcare professional. Always consult your healthcare provider before starting, stopping, or changing any medication, vitamin, herbal supplement, or treatment during pregnancy.
References
American College of Obstetricians and Gynecologists. (2023). Nutrition During Pregnancy. https://www.acog.org
National Center for Complementary and Integrative Health. (2024). Ashwagandha: Usefulness and Safety. https://www.nccih.nih.gov/health/ashwagandha
National Institutes of Health Office of Dietary Supplements. Dietary Supplements: What You Need to Know. https://ods.od.nih.gov
MotherToBaby. (2024). Herbal Products During Pregnancy and Breastfeeding. https://mothertobaby.org
World Health Organization. (WHO). WHO Monographs on Selected Medicinal Plants.
U.S. Food and Drug Administration. Dietary Supplements. https://www.fda.gov/food/dietary-supplements
