Ashwagandha (also known as sleeping berry) is a traditional medicinal plant from Ayurvedic medicine. It has been used for centuries to reduce stress, strengthen the immune system and improve performance. Modern research is now specifically investigating how ashwagandha works in the body and whether the traditional experiences can be scientifically confirmed.
The review shows that ashwagandha has a wide range of possible effects:
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Stress and sleep: Reduction of the stress hormone cortisol, better sleep and increased stress resistance.
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Brain and nerves: Indications of support for memory performance and protection of nerve cells.
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Physical performance: Positive effects on muscle strength, endurance and recovery.
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Metabolism: Improvements in blood sugar, blood lipids and weight control.
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Immune system and inflammation: Anti-inflammatory and immune-boosting properties.
Ashwagandha is usually well tolerated, side effects are rare and mostly mild (e.g. gastrointestinal complaints). However, large, independent long-term studies are still lacking to reliably prove the optimal dose and all effects.
Conclusion: Ashwagandha is regarded as a promising natural remedy with a wide range of uses – from stress reduction and fitness enhancement to support for metabolic disorders.
Background
Withania somnifera (ashwagandha) is one of the best-studied plants in Ayurvedic medicine. It is traditionally used as a “rasayana”, i.e. as a tonic to promote vitality, stress resistance and longevity. The aim of this narrative review is to summarize the current state of research on its health-promoting activities.
Pharmacology and ingredients
Ashwagandha contains a large number of bioactive substances, in particular withanolides (steroid lactones), alkaloids and saponins. These substances have effects on various signaling pathways:
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Stress axis (HPA axis): Regulation of cortisol and stress response.
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Neuroprotection: inhibition of oxidative stress, promotion of neurogenesis.
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Immunomodulation: regulation of inflammatory cytokines, activation of defense cells.
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Endocrinology: influence on thyroid hormones and sex hormones.
Health effects
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Stress, anxiety, sleep: Several randomized studies show reduced cortisol levels, less anxiety and improved sleep quality when taking standardized extracts.
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Cognition and neurological health: Improved memory, attention and mood; preclinical evidence of benefit in neurodegenerative diseases (e.g. Alzheimer’s, Parkinson’s).
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Physical performance: Significant increase in muscle strength, VO₂max and recovery ability in athlete studies.
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Metabolic profile: Improvements in blood glucose, insulin resistance, blood lipids and body composition.
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Reproductive health: Men showed an increase in sperm quality and testosterone levels.
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Immunity and inflammation: Ashwagandha modulates immune responses, reduces inflammatory markers and improves antioxidant potential.
Security
Ashwagandha is predominantly considered safe in clinical studies. Side effects are rare (mild gastrointestinal complaints, drowsiness). Caution is advised when taking certain medications at the same time (e.g. immunosuppressants, thyroid hormones, sedatives). Long-term data on the safety of long-term use is still lacking.
Discussion
The range of reported positive effects makes ashwagandha an attractive candidate for use as a complementary therapy in various areas: stress and sleep management, support for metabolic disorders, sports medicine and the promotion of neurological health. However, the study situation is heterogeneous: Many studies have small samples, short durations or are influenced by manufacturers.
Conclusion
Ashwagandha is a traditional remedy with modern scientific relevance. Preclinical and clinical data indicate stress-reducing, neuroprotective, immunomodulatory and metabolic effects. The plant is well tolerated and could play an important role as a natural complementary therapy in the future. However, large, independent and long-term studies are needed to clarify dosage, standardization and safety to enable broad clinical application.