Abstract Summary
Objective
To examine the effects of daily ashwagandha supplementation on stress levels, cortisol regulation, sleep quality, cognitive clarity, and overall safety.
Context
Ashwagandha (Withania somnifera) is an adaptogenic herb used in Ayurvedic medicine to support stress regulation. Its active compounds, withanolides, influence the hypothalamic-pituitary-adrenal axis and neurotransmitter balance, contributing to reduced stress, improved mood, and better sleep. Effects vary depending on extract quality, dosage, and individual response.
Methods Used
Approach
This summary is based on systematic reviews and randomized controlled trials evaluating daily ashwagandha use over periods of six to twelve weeks.
Data Collection
Outcomes assessed included perceived stress and anxiety scores, cortisol levels, sleep quality measures, cognitive performance, and reported adverse effects.
Researchers’ Summary of Findings
Impact on Health
Daily ashwagandha supplementation is associated with significant reductions in stress and anxiety and modest decreases in cortisol levels, particularly in chronically stressed individuals. Improvements in sleep quality are commonly reported, while cognitive benefits are present but less consistent.
Health Implications
Ashwagandha appears to support emotional balance and sleep when used daily and is generally well-tolerated in the short term. However, long-term safety data are limited, and rare liver-related adverse effects have been reported. Medical guidance is recommended for individuals with thyroid conditions, liver disease, or during pregnancy.
Sustainability
Sustainably sourced, root-only ashwagandha extracts help ensure potency while reducing environmental impact.
DOI
https://www.mdpi.com/2072-6643/17/13/2143
