Is Ashwagandha Safe for Breastfeeding Moms? Benefits, Risks, and Alternatives

An Overview of Ashwagandha

Ashwagandha (Withania somnifera) is an herb that has been used in Ayurvedic medicine for over 3,000 years. The name Ashwagandha translates to “smell of horse” due to the unique smell of its root powder. It’s also known as Indian ginseng or winter cherry.

This ancient herb is commonly used as an adaptogen, meaning it helps the body manage stress and balance hormone levels. Some of the potential benefits of ashwagandha include improved focus and memory, lower cortisol levels, and relief from anxiety and depression.

The active compounds in ashwagandha, known as withanolides, are believed to be responsible for its wide range of therapeutic effects. These plant compounds have antioxidant, anti-inflammatory, and immune-boosting properties.

How Ashwagandha Works

Ashwagandha works primarily by supporting the body’s adrenal function and regulating the release of the stress hormone cortisol. Excess cortisol, released during times of stress, can wreak havoc on our health and hormonal balance.

Research shows that ashwagandha can reduce symptoms linked to stress such as anxiety, fatigue, lack of focus, low libido, and irritability. The herbs’s calming properties not only improve mental health, but enhance overall well-being.

By supporting adrenal function, ashwagandha also helps balance reproductive hormones like progesterone and estrogen. These are key hormones that effect a woman’s menstrual cycle and prepare the body for conception and pregnancy.

The Potential Benefits of Taking Ashwagandha

Here are some of the top ashwagandha benefits seen in research studies:

Improves Underactive Thyroid Function

Ashwagandha has been shown to support a sluggish or underactive thyroid (hypothyroidism). In a randomized study, 50 adults with thyroid disorders were given ashwagandha root extract or placebo pills for 8 weeks. The ashwagandha group increased their T4 thyroid hormone levels by nearly 41%.

Supports Healthy Blood Sugar Levels

Several studies indicate the ability of ashwagandha to help balance blood sugar levels. A randomized controlled trial found it lowered fasting blood sugar in people with and without diabetes. Another study showed the herb improved insulin sensitivity and lowered blood sugar in patients with schizophrenia who took antipsychotic medications.

Boosts Immune Function

Ashwagandha has antimicrobial, anti-inflammatory and immune-modulating properties that may strengthen the immune system. An eight-week study had healthy adults take 300 mg per day. At the end, the ashwagandha group had greater natural killer cell activity compared to placebo.

Increases Muscle Strength and Performance

Research suggests that ashwagandha, along with strength training, can improve body composition and muscle strength. A study had healthy men undergo resistance training for eight weeks along with taking ashwagandha root extract or placebo. The ashwagandha group gained significantly more muscle strength on the bench press and leg extension exercises.

May Reduce Anxiety and Depression

Several human studies indicate the anti-anxiety and antidepressant effects of ashwagandha. A 60-day randomized study administered a high concentration ashwagandha root extract to adults with chronic stress. The study found it substantially reduced cortisol levels and symptoms of anxiety and depression.

Enhances Memory, Focus and Cognitive Function

Ashwagandha may support better cognitive function, especially in those with memory loss or impairment. An eight-week study had 50 adults with mild cognitive impairment take 300 mg of ashwagandha root extract twice daily. Significant improvements were seen in attention, information processing, memory and executive function.

Is Ashwagandha Safe for Breastfeeding Mothers?

Ashwagandha supplements haven’t been proven completely safe for breastfeeding mothers according to most medical professionals. Since ashwagandha may affect hormone levels, there is a potential risk of adverse effects in breastfed infants if the mother is taking a supplement containing this herb.

However, ashwagandha has been used safely for many years in Ayurvedic medicine during pregnancy and breastfeeding. Many lactation consultants and naturopathic doctors feel comfortable recommending ashwagandha as long as the dose is within the recommended range.

Dosage Recommendations for Breastfeeding

Health authorities like the Natural Medicines Database have found there’s insufficient evidence to provide a specific safe dosage recommendation for breastfeeding mothers. They advise caution when using ashwagandha.

With the approval of your healthcare provider, it’s suggested to start with a low dose of ashwagandha at around 300 to 500 mg once or twice daily with food. Pay close attention to any potential side effects you or your baby may experience.

Monitor for Adverse Reactions

Look for any unusual symptoms in your breastfed baby when you begin taking an ashwagandha supplement. Contact your pediatrician if you notice increased fussiness, changes in sleep patterns, altered feeding habits, diarrhea or constipation, or changes in weight gain patterns.

Stop taking ashwagandha right away if you suspect any adverse reactions and notify your doctor. They may advise you to temporarily stop breastfeeding until the supplement completely clears your system.

Avoid Extracts Standardized for Withanolides

Try to avoid ashwagandha extracts like KSM-66 or Sensoril that are standardized to a certain percentage of withanolides. These concentrated extracts may be more likely to cause hormonal changes. Opt for plain ashwagandha root powder in capsules or tincture instead.

Don’t Combine with Herbs that Increase Milk Supply

It's not recommended to combine ashwagandha with other herbal supplements often used to boost breast milk production like fenugreek, fennel, blessed thistle, goat’s rue or milk thistle. Taking these herbs together may enhance ashwagandha’s effects on reproductive hormones.

Ashwagandha Alternatives for Breastfeeding Moms

If you want to avoid potential interactions with ashwagandha, consider trying one of these natural alternatives to gain similar benefits:

Rhodiola rosea

Rhodiola is an adaptogenic herb that helps the body manage stress and fatigue. It works in a similar way to ashwagandha by supporting adrenal gland function and cortisol balance. Rhodiola has a long history of traditional use in Scandinavia and Russia to enhance vitality.

Rhodiola seems to be safe for breastfeeding mothers according to most sources, but clinical studies are still limited. Stick to the recommended dosage of 200 to 600 mg daily and monitor your baby for any possible side effects.

Brahmi

Brahmi (Bacopa monnieri) is a traditional Ayurvedic herb used to boost brain function and lower stress. Animal studies show Brahmi has antioxidant, anti-inflammatory and anti-anxiety effects. It’s considered safe for breastfeeding mothers in typical culinary amounts.

As a supplement, Brahmi is likely safe when used short term at recommended dosages up to 400 mg per day. But monitor your baby for potential digestive upset or drowsiness.

Ginseng

Ginseng is another adaptogenic herb that can help combat fatigue and boost energy levels. Research shows it may also enhance cognition and memory. American ginseng and Asian ginseng are two commonly used species.

Moderate, short-term use of ginseng at recommended doses appears relatively safe for nursing mothers. But monitor for colic, rash or drowsiness in your baby to be safe.

Lemon Balm

Lemon balm is a calming herb in the mint family that has traditionally been used to ease anxiety and sleep issues. Studies confirm using lemon balm for stress relief, especially in combination with other herbs like valerian. It has cognitive benefits as well.

Lemon balm is considered generally recognized as safe (GRAS) by the FDA and likely safe for breastfeeding mothers when used in food amounts. Stick to the recommended supplemental doses of 300 to 600 mg lemon balm extract per day.

Other Tips for Prenatal Wellness

Here are some additional tips to support your own health and your nursing baby during the postpartum period:

Prioritize Rest and Recovery

Focus on getting enough high quality sleep and practice relaxation techniques like deep breathing, yoga, meditation or mindfulness. Let others help out with chores and errands so you can rest.

Eat a Nutrient-Dense Diet

Emphasize whole foods like fruits, vegetables, healthy fats, lean protein, nuts/seeds and legumes. Stay hydrated by drinking plenty of water. Take a prenatal vitamin with essential nutrients like vitamin D, omega-3s and B vitamins.

Seek Support If Needed

Don’t be afraid to ask for help from family, friends or professionals if you feel overwhelmed, anxious or depressed. joining a support group can also help connect you with other new moms.

Exercise in Moderation

Gentle exercise like walking, prenatal yoga and stretching helps boost mood and energy levels. But take it slow, listen to your body and don’t overdo it. Always talk to your doctor before starting any exercise routine.

The Bottom Line

Ashwagandha is an impressive Ayurvedic herb with a wide range of health benefits and therapeutic uses. But more research is still needed regarding its safety for breastfeeding mothers and potential effects on infants.

It’s best to exercise caution with ashwagandha until larger, more definitive studies prove it to be completely safe while nursing. Always consult your doctor before taking any new supplement, especially when breastfeeding.

Focus on taking care of your own health needs so you have the energy to care for your new baby. Consider safer herbals alternatives like rhodiola, Brahmi, ginseng or lemon balm to help relieve stress and enhance well-being during the postpartum period.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.