The short answer: it's best to avoid ashwagandha while pregnant. There is no reliable evidence that it's safe in pregnancy, and it has traditionally been avoided over concerns it could affect the pregnancy. Health authorities like the NHS and FDA don't verify herbal supplements for safety, so leading guidance is to steer clear unless your provider says otherwise.
Ashwagandha (Withania somnifera) is a herb used in Ayurvedic tradition, now sold widely as a supplement for stress, sleep, and energy. It's marketed as an "adaptogen," but that's a wellness term, not a verified medical claim. The FDA regulates it as a dietary supplement, which means it is not reviewed for safety or effectiveness before sale, and doses and purity can vary between products.
There is no good-quality human research showing ashwagandha is safe during pregnancy, and safety guidance generally treats "no data" as a reason for caution, not reassurance. It has long been avoided in pregnancy because it is thought to have effects that could disturb a pregnancy at higher doses. The NHS advises being cautious with herbal remedies while pregnant and checking with a professional first, and the FDA does not confirm supplement safety. Given the lack of evidence and the stakes, the cautious choice is to skip it.
If you're taking ashwagandha for stress or sleep, talk to your midwife, doctor, or pharmacist before continuing or stopping anything. For pregnancy-safe support, providers often point to non-supplement options first, such as sleep routines, gentle activity, and counseling, and can advise on any supplements that do have pregnancy data. Any prenatal vitamin or supplement is best chosen with your provider rather than self-selected from the shelf.