Abstract Summary
Objective
To assess what ashwagandha (Withania somnifera) is scientifically supported to be good for, with a focus on stress reduction, cortisol regulation, sleep quality, and overall well-being.
Context
Ashwagandha is an adaptogenic herb used in Ayurvedic medicine to support the body’s stress response. Its primary bioactive compounds, withanolides, influence the hypothalamic-pituitary-adrenal (HPA) axis and cortisol regulation. Through these mechanisms, ashwagandha may promote calmer mood states, improved sleep, and greater stress resilience.
Methods Used
Approach
This review draws from systematic reviews, meta-analyses, and randomized controlled trials evaluating ashwagandha supplementation in humans, with emphasis on stress, anxiety, cortisol, and sleep-related outcomes.
Data Collection
Data included validated stress and anxiety scales, cortisol measurements, sleep quality assessments, and reported safety outcomes following ashwagandha supplementation.
Researchers’ Summary of Findings
Impact on Health
Clinical evidence consistently shows that ashwagandha reduces perceived stress and anxiety, often alongside measurable reductions in cortisol levels. Benefits are most apparent in individuals experiencing chronic stress. Improvements in sleep quality are also reported, particularly in those with stress-related sleep disturbances. Evidence for cognitive enhancement and physical performance benefits exists but is less consistent and likely secondary to stress and sleep improvements.
Health Implications
Ashwagandha is best supported as a supplement for stress management and sleep support. It is generally well tolerated, though mild gastrointestinal side effects may occur, and rare cases of liver injury highlight the importance of quality sourcing and appropriate use.
Sustainability
Ethically sourced, root-only ashwagandha grown through sustainable farming practices supports product quality while minimizing environmental impact.
DOI
https://www.mdpi.com/2072-6643/17/13/2143
