Can You Take Ashwagandha and Turmeric Together?

Ashwagandha and turmeric are two popular herbal supplements that have gained significant attention for their potential health benefits. 

Both have a deep history in traditional Ayurvedic medicine and are known for their powerful medicinal properties.  

If you’re curious about the compatibility and potential synergies of these two herbal supplements, join us as we explore the question – can you take ashwagandha and turmeric together?

What is Ashwagandha?

Ashwagandha (Withania somnifera) is an herb commonly seen in ancient medicinal practices. It’s an essential herb in Ayurveda, an alternative medicine based on Indian principles of natural healing. 

You’ll often hear it referred to as an “adaptogen,” that helps your body manage stress.

As a supplement, ashwagandha has garnered a lot of attention lately, especially due to its proposed effects on elevating testosterone and luteinizing hormone levels.

But, more on that in just a bit…

Benefits of Supplementing with Ashwagandha

Ashwagandha has been the focus of a good deal of scientific research, revealing a plethora of potential health benefits, so let’s take a closer look at what this powerful herb has to offer.

  • Manages cortisol levels: Ashwagandha is known for its ability to help manage cortisol levels. [1]
    As you know, stress kills, or in other words, an overabundance of cortisol can have detrimental effects on our health.
    Studies show that ashwagandha may reduce cortisol levels, which could lead to a more balanced stress response and better overall health.
  • Alleviates symptoms of anxiety and depression: Another significant benefit of ashwagandha is its potential to alleviate symptoms of anxiety and depression.
    Research suggests that ashwagandha may calm the nervous system, helping to reduce symptoms of anxiety (most likely due to its abovementioned effects on cortisol). [2]
    In addition, some studies have shown promise in ashwagandha’s ability to reduce symptoms of depression, although more research is needed in this area.
  • Improves brain function: Ashwagandha also shows potential in the realm of cognitive function. [3]
    Improved brain function, memory, and reaction times are all potential benefits of supplementing with ashwagandha.
    However, we still need more research on this topic before we can make any definitive claims.
  • Increases testosterone levels: Lastly, there’s some evidence that ashwagandha may help boost testosterone levels in men with low T. [4]
    How much it will benefit average men is still unknown, but most can agree that the effects probably won’t be notable.

What is Turmeric?

Turmeric is a spice. It’s sourced from the turmeric plant – a type of ginger plant. 

Most of us know it by its powerful flavor and as the main spice in curry, but turmeric is more than just a kitchen staple. It’s also been used medicinally for thousands of years thanks to its active ingredient, curcumin.

Lately, we’ve seen an increase in turmeric supplements, as most people can’t quite tolerate the flavor of this spice but still wish to reap the benefits that come from it.

Speaking of benefits…

Benefits of Supplementing with Turmeric

Curcumin, the active ingredient in turmeric, is indeed a powerhouse in health benefits. Let’s delve deeper into what makes this ingredient so special.

  • Reduces inflammation: Turmeric’s known for its potent anti-inflammatory effects. [5] Inflammation is your body’s response to injury or illness.
    Studies suggest that curcumin’s anti-inflammatory properties are so strong that they are nearly as effective as anti-inflammatory drugs, only without the side effects.  
  • Protects against free radicals: Curcumin is also a potent antioxidant that neutralizes free radicals – atoms that can damage cells, causing illness and aging. 
    But curcumin doesn’t stop at neutralizing free radicals – it also boosts your body’s own antioxidant enzymes, which makes it a powerful tool for maintaining overall health.
  • Upregulates mood: Turmeric has the potential to boost mood and help with symptoms of depression and anxiety. There’s growing evidence that inflammation and oxidative stress can contribute to depression, and as we know, curcumin is a strong player against both.
    Moreover, one study found that curcumin boosted the production of BDNF, a type of growth hormone that functions in your brain and whose low levels are linked to depression. [6]

Finally, it’s worth mentioning that curcumin has been studied for a vast array of other potential health benefits. 

These range from potential cancer prevention properties to improving skin health and helping with weight loss.

Research is ongoing in all these areas. The results are promising so far, but more studies are needed to fully understand just how beneficial curcumin is.

Can You Take Ashwagandha and Turmeric Together?

Yes, you can take ashwagandha and turmeric together. There’s no known interaction between the two that would suggest otherwise.

In fact, many are firm believers that taking the two together can boost the properties of both.

However, that’s nothing more than speculation. There are no studies examining the combined effects of these two supplements, and the data we have doesn’t suggest there should be any synergistic effects between the two.

Does Taking Ashwagandha and Turmeric Together Lead to Additional Benefits?

While there aren’t any known synergistic effects of taking ashwagandha and turmeric together, stacking these two supposedly yields more benefits than only taking one of them.

So, yes, taking ashwagandha and turmeric together might lead to additional benefits. 

Given their individual properties, combining them could potentially give you a more robust response to stress and inflammation, with each of these working on its own.

However, this is just an educated guess. There isn’t enough research to make any definitive statements.

What is the Proper Dosage When Taking Ashwagandha and Turmeric Together?

The proper dosage for both of these will vary by individual and the specific supplements’ formulation.  

That said, for ashwagandha, a typical dose is between 250-600 mg per day, with the latter usually being the optimal dose 

For turmeric, a typical dose is anywhere between 0-3 mg per kg of body weight (1.3 mg per pound, on average). [7]

But this can be highly variable due to the low bioavailability of curcumin, and we can often see people taking around 500-2500 mg of curcumin, even in conjunction with piperine, a black pepper extract, which enhances curcumin’s bioavailability.

Can You Take a Combo of Ashwagandha and Turmeric Every Day?

It’s generally safe to take a combination of ashwagandha and turmeric every day, as long as you stick to the recommended doses and your doctor agrees it’s a good fit for you.

Other than that, there isn’t much to worry about.

Potential Side Effects of Taking Ashwagandha and Turmeric Together

While generally considered safe, both ashwagandha and turmeric may cause some mild side effects. 

Ashwagandha might cause drowsiness, but more commonly, an upset stomach. Turmeric can cause gastrointestinal issues like nausea and diarrhea.

However, its worth noting that these side effects are rare, short-lived, and often the result of a high dose rather than intolerance to a supplement.

Is it Safe to Take Ashwagandha and Turmeric Long-Term?

We don’t really have any relevant studies examining the long-term effects of ashwagandha or turmeric supplementation, so it may be wise to cycle these in order to minimize potential side effects that may occur due to long-term daily supplementation.

We don’t know whether there are any, but it’s always better to be safe.

Is it Worth it to Take Ashwagandha and Turmeric Together?

It’s not easy to say whether taking ashwagandha and turmeric together is worth it or not.

While both seem to be very effective at what they do, whether that’s worth it or not depends purely on why you wish to take them.

For example, if you are looking to regulate your mood and possibly alleviate some anxiety and depression symptoms, then yes, taking ashwagandha and turmeric together is probably worth it.

Otherwise, if you’re taking the two in order to boost your testosterone and athletic performance – there’s a good chance you’re betting on the wrong horse.

How We Rate Ashwagandha as a Supplement: 3.5/5

We rate ashwagandha supplements a 3.5 out of 5.

While they’re undoubtedly promising and rather effective in some instances, there’s still a lot to uncover about this seemingly wondrous plant.

There have been some reports on ashwagandha’s effects on the liver, and we still don’t really know anything about its long-term effects on our body, and until we do, we can’t score it higher.

How We Rate Turmeric as a Supplement: 4/5

We’d give turmeric a 4 out of 5 as a supplement.

While turmeric definitely isn’t something you’d picture in a supplement stack, its effects on mood, inflammation, and overall health are just too great to be ignored.

And sure, not everything you read about turmeric is true, but there is a good amount of research backing it. And for that, turmeric gets a very good rating.


All in all, there’s nothing stopping you from taking ashwagandha and turmeric together. For all we know, you might just feel better than you ever felt before.

Just make sure you don’t overdo it.

Stick to the optimal doses, don’t use it for too long, and don’t think of this as the dynamic duo that’s going to transform your life.

Proper diet, training, and lifestyle should still be your number one priority.

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