Can I take Ashwagandha with Creatine?

Understanding the interactions, benefits, and safety of combining these two powerful supplements.

Ashwagandha
+
Creatine

Short answer

We found no documented interaction between Ashwagandha and Creatine in the sources below. That isn't proof the combination is right for you: check each one's cautions, and ask your pharmacist if you take medication.

Ashwagandha

What it is: A plant root used in traditional Ayurvedic and Unani medicine, often called an adaptogen.

What the research says: Several small trials of 6 to 8 weeks found people felt less stress and anxiety, with doses around 500 to 600 mg a day working better than lower ones. A few small studies suggest a modest sleep benefit. It has not been studied thoroughly.

Cautions

  • Well tolerated for up to about 3 months; long-term safety isn't known.
  • Mild side effects can include upset stomach, loose stools, nausea and drowsiness.
  • It has been linked to liver injury in some people.
  • Not for people who are pregnant or breastfeeding, or who have prostate cancer.

Medicines to check

  • Thyroid medicine (ashwagandha may affect how the thyroid works)
  • Diabetes and blood-pressure medicines
  • Sedatives
  • Medicines that suppress the immune system

In Holitro: Ashwagandha (500 mg per capsule)

Source: NIH Office of Dietary Supplements: Ashwagandha: Fact Sheet for Consumers (updated December 2023)

Creatine

What it is: A compound stored in muscle that supplies energy for short, intense effort. The body makes about 1 g a day.

What the research says: Creatine can increase strength and power for repeated short bursts like sprinting and lifting, but helps little with endurance exercise. Studies typically used 3 to 5 g a day after a loading phase; creatine monohydrate is the most studied form.

Cautions

  • Considered safe for healthy adults for weeks to months, and it seems safe for years.
  • It usually causes some weight gain from water retention; rarely cramps or stomach upset.

In Holitro: Creatine (750 mg per capsule)

Source: NIH Office of Dietary Supplements: Dietary Supplements for Exercise and Athletic Performance (updated March 2021)

Check with your doctor or pharmacist, especially if you take medication.

Check your stack — free

Educational information only, not medical advice. This reflects general ingredient overlap, not a personalized safety review. Always check with your doctor or pharmacist before combining supplements, especially if you take medication, are pregnant or nursing, or manage a health condition. These statements have not been evaluated by the FDA.

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