Ashwagandha and Kids: What Parents Should Know

Ashwagandha has become increasingly popular on social media and in wellness products marketed for stress, anxiety, sleep, focus, and athletic performance. But despite the hype, there is still very limited research on its safety and effectiveness in children and teens.

Here’s what parents should know before giving ashwagandha to kids or teens.

What is ashwagandha?

Ashwagandha is an herbal supplement that has been used for centuries in Ayurveda, a traditional healing system that originated in South Asia. It is often described as an “adaptogen,” meaning it is thought to help the body respond to stress.

Today, ashwagandha is sold in capsules, gummies, powders, and teas, and is commonly marketed for anxiety, stress, sleep, focus, and athletic performance.

Does ashwagandha work?

Most research on ashwagandha has been done in adults, not children or teens. Some adult studies suggest it may help with stress, anxiety, and sleep, but the results are still limited.

Research in children is very small and limited, and there is not enough evidence to know whether ashwagandha is safe or effective for kids. At this time, no major pediatric medical organization recommends ashwagandha for children.

Is is safe?

Even supplements that seem promising can carry real risks, especially for children and teens. Possible side effects of ashwagandha include drowsiness, stomach upset, hormone changes, thyroid effects, and interactions with other medications. There have also been rare reports of liver injury linked to ashwagandha supplements.

One of the biggest concerns is that ashwagandha can affect the body’s hormone system. This is especially important in children and teens, whose hormones and bodies are still developing. Ashwagandha may influence testosterone, thyroid hormones, stress hormones, and reproductive hormones.

Right now, we do not know how these effects may impact growing bodies over time, and that uncertainty is important for families to consider.

What Parents Should Know

“Natural” does not always mean safe. Like other supplements, ashwagandha products are not regulated by the FDA in the same way as medications. This means products may contain inaccurate doses, inconsistent ingredients, or interact with medications. Just because a supplement is popular online does not mean it is proven safe or effective for children or teens.

Here are some common claims families may hear and what the evidence actually shows.

CLAIM: “Ashwagandha relieves stress and anxiety in teens.”
FACT: Some adult studies suggest ashwagandha may help with stress, but results have been mixed. There are no strong studies showing it is safe or effective for children or teens, and adult research cannot automatically be applied to developing bodies. At this time, major psychiatric organizations do not recommend ashwagandha for anxiety in youth.

CLAIM: “Ashwagandha helps with focus and ADHD.”
FACT: There are no good studies showing ashwagandha helps children with ADHD. The American Academy of Pediatrics recommends evidence-based ADHD treatments, and ashwagandha is not part of those guidelines. Delaying proven treatment in favor of unproven supplements can be harmful.

CLAIM: “Ashwagandha improves sleep.”
FACT: Some adult studies show small improvements in sleep, but research in children is very limited. Right now, there is not enough evidence to know whether it helps kids sleep better.

CLAIM: “Ashwagandha boosts athletic performance.”
FACT: Some adult studies suggest small improvements in strength or endurance, but there is no meaningful research in young athletes. Healthy sleep, nutrition, hydration, and training remain the most important tools for athletic performance.

What actually helps stress, anxiety, and sleep?

When children or teens are struggling with stress, anxiety, or sleep, the most effective approaches are usually not supplements. Evidence-based strategies with the strongest research include:

• Consistent sleep routines and healthy sleep habits
• Regular physical activity and movement
• Limiting screen time before bed
• Strong family support and open conversations
• Stress management and coping skills
• Cognitive behavioral therapy (CBT) and other evidence-based therapies
• Evaluation by a pediatrician or behavioral health provider when symptoms are ongoing or affecting daily life

For teens especially, sleep, stress, and mental health are closely connected. Addressing the underlying cause is often more helpful than trying to “treat” symptoms with supplements.

When to Talk to Your Pediatrician

If your child is struggling with stress, sleep, attention, or anxiety, reach out to your Allegro Pediatrics provider. We’re here to help find safe, evidence-based options.

If your child is already taking ashwagandha, let your pediatrician know. Liver function should be checked, and if any abnormalities are found, the supplement should be stopped right away.