Ashwagandha Explained Simply

1. What Is Ashwagandha?

Ashwagandha is a plant from the nightshade family. It is also called winter cherry. In India it has been part of Ayurvedic medicine for centuries. The most important ingredients are called withanolides.

2. Where Is It Found, and What Is It Made From?

The plant grows in dry regions of India, the Middle East and Africa. It is cultivated mainly in India. Mostly the roots are used, less often leaves and berries. Commercially available are dried root powder and extracts produced with water or a water-alcohol mixture.

3. What Does Ashwagandha Do? What Research Shows

Stress and Anxiety

Many studies have examined ashwagandha for stress and anxiety. Perceived stress decreased more than with a sham treatment in several studies 24272842. Anxiety also improved more than with a sham treatment in several studies 2331404244. The studies are often small and short, and the extracts were different.

Hormones and Fertility

In men, sperm parameters improved more under a root extract than with a sham treatment 293763. Sexual function also improved in men in several studies 293759. Testosterone levels rose more in men than with a sham treatment in several studies 42465961. In menopausal women, a root extract relieved symptoms more than a sham treatment 3041. The results apply only to the form studied in each case.

Sleep

In sleep problems, root extracts showed better sleep quality in several studies 223643. Falling asleep was also faster and sleep duration was longer 223643. Daytime sleepiness decreased more in older people than with a sham treatment 48. Some of the studies examined mixtures with other substances 212526. The studies are often small and short, and the extracts were different.

Memory and Concentration

In several studies, extracts improved memory more than a sham treatment 27455055. Attention was also better in several studies 45505664. Working memory improved in several studies 54555664. A review evaluates the studies as early indications 18. It remains open which ingredients and dosages are decisive.

Physical Performance and Muscle Strength

With strength training, maximum strength increased more under ashwagandha than with a sham treatment in several studies 32334662. Endurance also improved more in several studies 3233515760. Muscle circumference increased more 3346. A review considers an additional benefit to strength training possible, but rates the certainty of evidence as low 12. Many studies are small and short.

Metabolism, Blood Sugar and Weight

In overweight and chronic stress, root extracts improved body weight and body mass index in several studies 2847. Body composition also improved in some studies 4662. A review found no influence on body weight and body fat percentage 5. Ashwagandha slightly lowered fasting blood glucose in a review, with very low certainty of evidence 7.

Thyroid

For the thyroid, the studies show no uniform picture. A study with root extract found an improvement in hormone values in adults with mild hypothyroidism 49. A review reports more favorable values than with a sham treatment in hypothyroidism 11. Other studies found no difference in healthy adults 3553. The findings are based predominantly on small studies.

Skin and Hair

In hair loss, a study with a serum applied to the skin showed higher hair density and less hair loss 39. A study on a lotion found a better skin assessment, more moisture and higher elasticity 58. The studies are small, and the results apply only to the form studied.

Other Outcomes

Mood and psychological well-being improved more than with a sham treatment in several studies 23242731. Quality of life improved more in several studies 2829324851. In women, a root extract improved sexual function more than a sham treatment in several studies 343852. A review reports liver injuries in connection with ashwagandha-containing products 13.

4. How Was Ashwagandha Taken in the Studies?

In the studies, standardized root extracts were used predominantly, some with names such as KSM-66, Shoden, AshwaSR, Prolanza or Witholytin. In addition, root powder and extracts of root and leaf were used, such as Sensoril. For skin and hair, a serum and a lotion were tested. Some of the studies examined combination preparations whose other constituents are named in each case.

5. Is Ashwagandha Safe? Side Effects in the Studies

In controlled studies (with a comparison group), there were no differences in liver, kidney and blood values as well as in serious adverse events 21517192035. Mild and temporary complaints such as gastrointestinal complaints, headache, drowsiness or soft stool were frequently mentioned 2171920. However, a review reports liver injuries in connection with ashwagandha-containing products, including combination preparations 13. The results apply in each case only to the form and preparation studied.

All details with tables and sources: full expert page on Ashwagandha