Abstract Summary
Objective
To determine whether ashwagandha (Withania somnifera) offers clinically relevant health benefits that justify its routine use, with emphasis on stress regulation, hormonal effects, sleep quality, and physical performance.
Context
Ashwagandha is a key herb in Ayurvedic medicine, traditionally used to improve stress resilience and vitality. Its growing popularity in modern supplement use has prompted scientific evaluation of its effectiveness beyond traditional claims. Current research primarily focuses on its adaptogenic properties and its potential role in stress-related physiological and hormonal dysfunction.
Methods Used
Approach
A focused review of randomized controlled trials, systematic reviews, and pharmacological studies was conducted to assess the health effects of ashwagandha supplementation in humans.
Data Collection
Data included measures of cortisol, validated stress and anxiety scales, sleep quality assessments, testosterone and thyroid hormone levels, physical performance outcomes, and reported adverse events. Studies were sourced from peer-reviewed databases including PubMed and ScienceDirect.
Researchers' Summary of Findings
Impact on Health
Evidence consistently supports ashwagandha’s ability to reduce stress and cortisol levels in chronically stressed individuals. Improvements in sleep quality and sleep onset have been reported, likely as secondary effects of stress reduction. Moderate evidence suggests benefits for testosterone levels and physical performance in stressed or subfertile men, particularly when combined with resistance training. Findings for cognitive enhancement and general wellness in healthy individuals remain inconsistent.
Health Implications
Ashwagandha appears most effective for individuals experiencing elevated stress, sleep disturbances, or stress-related hormonal imbalance. It is generally well tolerated, with mild gastrointestinal discomfort and drowsiness being the most commonly reported side effects. Rare liver-related adverse events have been documented, though causality remains unclear. Use during pregnancy is not recommended due to insufficient safety evidence.
Sustainability
Ashwagandha is a drought-tolerant crop with low environmental impact when cultivated responsibly. Sustainable sourcing and standardized processing are necessary to ensure long-term availability and product quality.
DOI
10.1016/j.jep.2021.113859
