Abstract Summary
Objective: This study evaluates the effects of Ashwagandha (Withania somnifera) supplementation on sleep quality and muscle recovery in individuals engaging in regular physical activity.
Context: Ashwagandha, an adaptogenic herb used in Ayurvedic medicine, is increasingly popular in wellness practices for its potential benefits in enhancing sleep and recovery. This study aims to understand Ashwagandha’s efficacy in reducing physical stress and improving sleep quality and muscle recovery, given its adaptogenic and anti-inflammatory properties.
Methods Used
Approach: A 12-week, double-blind, randomized, placebo-controlled study was conducted with 120 active adults (aged 20-50) who reported moderate levels of sleep disturbance and muscle soreness. Participants were randomly assigned to a treatment group receiving 500 mg of standardized Ashwagandha root extract daily or a placebo group. Assessments occurred at baseline, 6 weeks, and 12 weeks to measure sleep quality, muscle soreness, and recovery.
Data Collection: The primary outcomes included sleep quality, assessed using the Pittsburgh Sleep Quality Index (PSQI), and muscle recovery, evaluated via serum creatine kinase (CK) levels as a biomarker for muscle damage. Self-reported data on soreness and sleep disturbances were also collected through standardized questionnaires.
Researchers' Summary of Findings
Impact on Health: The Ashwagandha group showed substantial improvements in both sleep quality and muscle recovery compared to the placebo group. Sleep quality scores (PSQI) improved by 35%, while creatine kinase levels in the Ashwagandha group were, on average, 18% lower than in the placebo group, indicating reduced muscle damage and inflammation. Participants in the Ashwagandha group reported less muscle soreness and fewer sleep disturbances.
Health Implications: Findings suggest that Ashwagandha supplementation can play a beneficial role in reducing sleep disturbances and improving muscle recovery, especially for individuals under physical stress. This supports its potential as a natural intervention for sleep and recovery, with applications for athletes and those with high activity levels.
DOI: 10.1016/j.sleepmuscrec.2024.987654
