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Known as “Indian ginseng,” Ashwagandha is an herbal supplement that has grown in popularity, with millions of people using it to manage stress, improve sleep, and support overall well-being.
For teens and children, interest in Ashwagandha is rising as families look for natural ways to support stress and anxiety management. Research in adults suggests it may help reduce mild to moderate anxiety, promote relaxation, and improve sleep quality. However, studies in this age group are limited, so its safety and effectiveness in younger populations are not fully established [1].
Experts recommend consulting a healthcare provider before use, using it as a complement to evidence-based treatments, and monitoring for potential side effects.
What Is Ashwagandha?
Ashwagandha is an herb used for centuries in Ayurvedic medicine. It’s known as an adaptogen, a natural substance that helps the body adapt to stress. In adults, it’s often used to lower overall stress load, promote more restful sleep, sharpen focus, improve immune function, and balance emotions.
Research does show that Ashwagandha can help reduce mild to moderate anxiety and stress in adults. Some studies also show it can improve sleep quality and support general wellness. However, most of this research has been conducted in adults, and there are not enough studies in teens to label it as an effective or proven anxiety treatment [1].
However, many providers report using it for youth to support relaxation and stress management as part of a broader treatment plan, often alongside therapy, mindfulness practices, and healthy lifestyle routines. It should be considered a complementary approach rather than a replacement for evidence-based treatment, and always under the guidance of a healthcare professional.
Is Ashwagandha Safe for Children and Teens?
Ashwagandha is generally considered safe for most adults when used as recommended, but research on its use in children and teens is still limited. Because the adolescent brain is still developing, the effects and safety of Ashwagandha are not fully understood for this age group.
It should only be used under the guidance of a healthcare provider, ideally as part of a broader wellness plan. While it may offer mild support for stress or anxiety, it should never replace evidence-based mental health care.
A few things parents should consider about Ashwagandha and teens include [2]:
- Age-Appropriate Dose: Start with a low dose (100 to 250 mg) and increase only under medical supervision to avoid potential side effects.
- Monitor Side Effects: Look for signs of daytime drowsiness or stomach upset that could indicate a need for a lower dose or change in administration (splitting doses, taking before or after meals).
- Check Supplement: Not all Ashwagandha products are made the same, and purity/potency/quality matter. Ask your medical provider about what brand they recommend for kids, or make sure you’re buying from a certified retailer at a pharmacy, health food store, or regulated herbal shop.
- Speak with a Professional: Check with your child’s doctor before giving them Ashwagandha, as it is not recommended for teens with autoimmune conditions, thyroid issues, or those taking certain medications.
Side Effects of Ashwagandha
Ashwagandha is generally well-tolerated in adults, although its effects in teens are less studied, so monitor for side effects and be on the side of caution. Some possible side effects include [3]:
- Nausea
- Diarrhea
- Headaches
- Drowsiness
- In rare cases, it can affect thyroid or hormone levels.
Potential Benefits of Ashwagandha for Teens
While the clinical research is limited in teens, many healthcare providers report positive effects, and practitioners suggest it can be used effectively under guidance. A few benefits of Ashwagandha may include [2][3]:
- Emotional Regulation: Can support a stable mood and emotions by regulating stress hormones and calming an overactive nervous system.
- Sleep Quality: May help teens build a more consistent sleep routine by helping them wind down in the evenings and promote deeper sleep by increasing REM.
- Immune Health: Chronic stress weakens the immune system and increases the risk of infections and viruses, which Ashwagandha may indirectly mitigate.
- Focus and Attention: The calming effect on the nervous system may benefit teens with anxiety, ADHD, and symptoms of restlessness that make it hard to sit still or pay attention.
How to Safely Use Ashwagandha with Kids and Teens
Always speak with your child’s pediatrician or a qualified medical professional before starting them on any new supplement or medication. The clinician can help decide if Ashwagandha is appropriate and help tailor the dose based on age, height, weight, and their current health needs.
It’s more common for teens to take Ashwagandha in the evenings, as part of an evening routine to help with nighttime stress and sleep problems. For anxiety, doses may be split between morning and night to help your teen tolerate it better and avoid any unwanted side effects during the day, such as drowsiness.
The typical starting doses for Ashwagandha in children and teens are:
- Ages 6 to 12: 100 to 250 mg daily
- Ages 13 and Up: 300 to 500 mg daily
Clearfork Academy Insights for Parents
Clearfork Academy is a network of behavioral health facilities in Texas committed to helping teens recover from substance abuse and mental health disorders. We also provide education and insights to parents and teens to become leaders of safety and wellness in their communities.
Some families explore alternative approaches to managing teen anxiety, such as mindfulness practices, exercise, and natural supplements like Ashwagandha. While these can support overall wellness, they work best alongside professional guidance and evidence-based treatment.
Contact our admissions team today to see how we can support your family.
Sources
[1] National Institute of Health. 2025. Ashwagandha: Is it helpful for stress, anxiety, or sleep?
[2] National Center for Complementary and Integrative Health. 2022. Ashwagandha.
[3] WebMD. 2025. Ashwagandha – Uses, Side Effects, and More.
Danielle Tucker, LMSW
Danielle Tucker, LMSW, is the Director of Clinical Services at Clearfork Academy. She brings several years of behavioral health leadership experience, including clinical leadership roles at Perimeter Behavioral Hospital of Arlington, where she served as Director of Clinical Services and Clinical Lead. Danielle holds a Master of Social Work from Tarleton State University, graduating summa cum laude, and is based in the Dallas–Fort Worth Metroplex.
