Does Ashwagandha Increase Height?

Ashwagandha is one of the most critical herbs in Ayurveda, a traditional alternative medicine based on Indian principles of natural healing. It has been used for thousands of years to boost energy levels, reduce stress, and promote concentration. But recently, many spread rumors that this herb can help improve stature as it is infused in some growth supplements for teens. Is it truly effective? Let’s find out the answer in the post below!

First, learn the truth about height

A person’s height is mainly determined by many factors, from genes to nutrition, hormones, medical conditions, etc.

  • DNA affects different aspects of an individual’s body, including weight, height, body shape, hair color, eye color, and intelligence. It is believed that DNA accounts for about 60 to 80% of the influence of human height.
  • Hormones are essential in promoting human growth, including growth hormones, thyroid hormones, and sex hormones. Among them, growth hormones are the most important ones for height growth.
  • Nutrition, including essential vitamins, minerals, and protein, helps support optimal bone health and growth plate function. If children do not get enough to eat, they might not grow compared to their well-nourished peers. Also, kids born to parents who did not eat properly during pregnancy might face up to growth issues.
  • Physical activities are necessary for growth, especially during the early stages of life. Simply said, engaging in a particular exercise might help build muscle and bone mass. Also, research points out that the mean human height is higher in industrialized countries where sports are widely practiced.
  • Sleep is vital in stimulating growth hormone production because the body effectively releases these hormones in a deep sleep state. Hence, getting enough sleep is a must to enhance healthy growth.
  • Environmental factors, such as social, emotional, physical, and economic ones, are also important in affecting human height. Studies revealed that children raised in poor conditions are much less likely to grow in height [1].
A wooden bowl filled with dried cinnamon sticks

Back to the question – Does ashwagandha increase height?

It is easy to find out that using ashwagandha delivers many health benefits. But until now, no scientific evidence supports the claim that Indian ginseng directly increases height.

So, why is it used in some supplements and advertised as a component in supporting height growth? We tried to delve into the different benefits of ashwagandha and recognized some interesting information.

  • Ashwagandha is an adaptogen, a natural substance, that helps the body control stress by controlling cortisol levels and supporting adrenal function. By lessening chronic stress, which might hinder the growth process in children and teens, this herb indirectly encourages a helpful environment for optimal growth.
  • Next, taking ashwagandha helps enhance relaxation and reduce insomnia symptoms, supporting restorative sleep patterns needed for growth hormone production. As mentioned above, getting enough sleep is necessary during growing years.
  • Ashwagandha contains adaptogenic properties that might promote resilience to physiological and psychological stressors. One way or another, this ancient herb indirectly aids in making an optimal environment for growth and development during childhood and adolescence.

What to consider when using ashwagandha

Ashwagandha is likely safe for most when taken up to 3 months, though its long-term effects are unknown. For those using ashwagandha supplements, there are some adverse effects reported, including drowsiness, vomiting, upper gastrointestinal discomfort, and diarrhea [2]. Also, you should be cautious if you are pregnant, breastfeeding, taking certain medications, about to have surgery, have hormone-sensitive prostate cancer, have liver issues, or have a thyroid or autoimmune disorder. Always discuss with your doctor to ensure using it is safe for you.

What is the suitable dosing recommendation?

It is indeed very different. Doses ranging from 250 to 1,250 mg per day are known to be effective for various conditions. For instance, taking 250 to 600 mg of ashwagandha daily can lessen stress [3]. But always consult a healthcare professional if you are wondering about its dosing.

Taking ashwagandha is convenient, in either a single or multiple doses daily. And it is easy to take it with meals or on an empty stomach.

What are the different forms of ashwagandha?

Capsules and tablets

These are the common forms on the market because they are easy to take and deliver an accurate dosage. They are available in standardized extracts or a whole root powder. Standardized extracts are more powerful and offer a consistent amount of active ingredients. Meanwhile, the whole root powder is less strong; however, it includes a wider spectrum of helpful compounds.

Liquid drops

This form is made by extracting the active compound of the herb’s root and diluting it in a liquid carrier, like glycerin or alcohol. Using liquid drops gives faster absorption and higher bioavailability compared to capsules and tablets. It even allows you to change the number of drops. However, the taste might be unpleasant.

Powders and teas

Both forms are made by grinding the dried root into a fine powder or steeping it in hot water to make tea. They are known as the most powerful and natural forms, but again, they might be challenging to use because of their strong taste and texture.

Increasing height – Alternative strategies you should not miss

Eat a wholesome and well-balanced diet

Aside from genetics, nutrition is vital in maintaining good health and growth. During growing years, it is necessary to focus on a variety of foods from various food groups, including:

  • Fruits and vegetables are important sources of vitamins, minerals, antioxidants, and fiber.
  • Whole grains (whole-grain bread, cereal over refined grains, and pasta) allow you to receive enough carbohydrates for energy, as well as vitamins, minerals, and fiber.
  • Lean protein (lean meat, fish, lentils, and beans) is necessary to build and repair tissues in the body.
  • Healthy fat (avocados, nuts, seeds, and fatty fish) delivers vital nutrients for brain function and hormone regulation.
  • Low-fat dairy (milk, yogurt, and cheese) gives the optimal amount of vitamin D, calcium, and protein.

Also, you need to avoid or limit foods containing high amounts of trans fat, sugar, and saturated fats.

Anything else?

Remember to balance the portions of each food group to get enough nutrients the body needs. A registered dietitian might help create a balanced meal plan that fits your particular demands and preferences.

Get the right amount of sleep

Sleeping is important to restore and repair the body for optimal growth and health. Aim for a suitable amount of sleep per day for each age group. For instance, toddlers should get from 11 to 14 hours daily; meanwhile, teenagers need to sleep between 8 to 10 hours. Also, a relaxed sleep environment should be created, and healthy sleep habits should be set up to improve sleep quality.

A wooden bowl filled with dried sticks next to a jar of spices

Exercise regularly

Participating in a certain physical activity or simply keeping your body active is vital for a healthy lifestyle. Children should get at least 60 minutes of exercise a day by performing flexibility exercises (yoga or stretching), strength-building exercises, or aerobic activities.

Maintain good posture

You might look shorter than you are if you often slump or slouch. Because this makes your natural curves change to accommodate your new posture, affecting your posture and even causing pain in your back and neck. That’s why you need to be mindful of how you sit, stand, and sleep.


Genetics is the main factor affecting height growth. However, there is growing interest in looking into treatments that might support your height potential. Taking ashwagandha might be helpful, but you should not consider it as the sole solution. The best way to increase height is to combine all the factors mentioned above.


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