Can Ashwagandha Increase Height? Myth or Truth Explained

Posted by

Kamacharcha

–

August 7, 2025

Height plays a major role in you overall appearance and It’s a common question, especially among teens and young adults: Can Ashwagandha increase height? Whether it’s advice passed around gyms, family remedies, or trending reels claiming miracle growth, Ashwagandha often gets credited with boosting height. But how much of it is true? Can an herb really affect how tall you become? And if so, how does that work scientifically? Let’s break it down.

What exactly is Ashwagandha (Aka Indian Ginseng)?

Ashwagandha (Indian Ginseng) is a popular medicinal herb rooted in Ayurvedic tradition. It is being used in ayurveda since ages. Its detailed description is present in Charak Samhita. Ashwagandha is a natural adaptogen, it helps the body to manage stress and supports overall wellness. Originally, it’s been used for supporting immunity, increasing strength, enhancing sleep, and for balancing hormones.

Ashwagandha has proven benefits for many problems but now, let’s talk how it came into the picture for increasing height

Understanding Height: Decoding the Real Factors that affect bone length and height

Before exploring how Ashwagandha might impact your height, let’s understand what determines your height in the first place:

Genetics: The most dominant factor. Your height mainly depends on your parent’s genetics and their height.
Hormones: During your growth years, growth spurts are largely dependent on Growth Hormone (GH), which is generated and released by the pituitary gland.
Nutrition: One of the main factors influencing hormone production and general growth and development is nutrition, but deprivation of vital nutrients during your formative years can cause your bone length and height to be stunted.
Sleep: Hey, your growth hormone is released during sleep, particularly in children and adolescents, sleep and growth are related.
Physical Activity: Exercises that promote improved posture and bone health include swimming, yoga, stretching, and strength training can support better posture and bone health.

Long bones contain growth plates at their end and once these growth plates (epiphyseal plates) fuse, which majorly occur by the end of your puberty it generally stops your bones from growing taller.

So, can Ashwagandha really work within this complex biological system to increase height naturally?

How Can Ashwagandha Increase Height?

Theory Behind: Let’s break it down

Ashwagandha helps to support growth hormone production. It reduces cortisol (a stress hormone), improves your sleep quality, and boosts overall vitality and all of these factors are indirectly linked to height growth, particularly in adolescents and teens who are still in their growth phase.

Here’s how:

Supports Growth Hormone Activity
Some studies suggest that Ashwagandha may help to regulate hormonal balance, including growth hormone. A well-balanced endocrine system is important during puberty as it is the peak time of body growth.
Improves your Sleep Quality
seep is super essential for the release of growth hormone. Ashwagandha promotes restful sleep by reducing anxiety and cortisol levels.
Help to Reduce Stress and Cortisol
High levels of cortisol can interfere with growth. Ashwagandha’s adaptogenic nature helps maintain hormonal balance, which may indirectly support growth processes.
Boosts Bone Density and Strength
Ashwagandha contains withanolides (steroidal lactones) that may support bone health and strength. While this doesn’t elongate bones in adults, it can be helpful during developmental years.

Scientific Evidence: What Do Studies Suggest?

While there is no direct clinical evidence that confirms Ashwagandha increases height, some studies do hint at indirect benefits:

A 2015 study in the Journal of the International Society of Sports Nutrition found that Ashwagandha supplementation led to increased testosterone and muscle mass in men. Higher testosterone and better overall vitality might influence growth in adolescents.
One more study published in Ayurveda journals suggests that Ashwagandha helps improve bone mineral density and strength, especially when combined with proper diet.

However, one thing you really need to keep in your mind that these studies does not focus on increasing height but it supports overall growth and well-being.

Is Ashwagandha Effective for Height Increase in Adults?

Although your growth plates close (usually by age 18–21), but it might differ for different people and different gender, growth plates of girls fuse earlier as compared to boys and once they are fused there is no natural way to increase your height. At this point Ashwagandha cannot increase height, but it may still help with:

Improved body posture (might make you look taller)
Reducing spinal compression
Boosting your energy levels and confidence

So one thing out of 100 is, adults may not experience a literal increase in inches, they might still benefit in appearance and posture.

Best way to consume Ashwagandha:

Powder: mix 5 grams of ashwagandha powder to warm milk or water or as directed by the physician.
Capsule: 300–600 mg/day (standardized extract), under guidance.
With Milk and Ghee: Traditional Ayurvedic combination to support strength and bone nourishment.

Important: Always consult a healthcare provider before starting any supplement, especially in children.

Common Myths About Ashwagandha and Height

Myth 1: Ashwagandha will make anyone taller, no matter their age.
Truth: It may support natural growth in teens, but not once growth plates have fused.

Myth 2: Ashwagandha works alone.
Truth: It needs to be combined with proper nutrition, sleep, and exercise.

Myth 3: It works instantly.
Truth: Any effects would be gradual and only noticeable over months, if at all.

Who Should Avoid Ashwagandha?

While it’s generally safe, Ashwagandha is not for everyone. Avoid if:

You’re on thyroid medication
You’re pregnant or breastfeeding
You have autoimmune disorders
You’re taking sedatives or blood pressure medication

Final Thoughts: Is Ashwagandha Increase Height a Fact or Fiction?

So, can ashwagandha really make you taller? Well, Your age and expectations will determine the answer.

• Ashwagandha may not be involved directly to increase height but it will support your body’s natural processes that result in height gain if you’re a teenager or young adult still going through the growth phase.

• It probably won’t make you taller if you’ve passed the growth phase, but it can improve your posture, energy, sleep, and bone strength.

FAQs: Height and Ashwagandha

Q1. Can we consume Ashwagandha daily to grow taller?
Yes, being a natural herb it can be consumed daily but do seek a medical advice before you incorporate it in your diet.

Q2. Is there a specific age limit for Ashwagandha to work for height?
It’s most effective before age 21, during the natural growth years.

Q3. Does Ashwagandha impacts height growth in adults?
Ashwagandha won’t help adults to grow taller, but it may help improve bone health and general well-being.

Q4. How much time it takes to show visible results?
If at all, noticeable results may take 3–6 months, and only when combined with sleep, exercise, and diet.

Q5. Are there any side effects of taking Ashwagandha for height gain?
Ashwagandha is completely a natural product and generally safe for most of the people but some people might experience nausea, stomach related problems and taste related issues since it is bitter in taste but otherwise it is safe to be consumed.

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