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Botanical

Ashwagandha

Ashwagandha, Withania somnifera, is a shrub from the nightshade family used in Ayurvedic medicine. Supplements usually contain root extract.

Also listed as Withania Somnifera, Indian Ginseng, Smell of Horse, Winter Cherry

Stress & MoodFertilityMen's HormonesSleepFitness

Does it ease stress or anxiety?

A 2022 review of 12 trials involving 1,002 adults found lower stress and anxiety scores than with placebo. Results varied greatly between studies, and the authors rated certainty as low for both outcomes. 1 2

StressMixed

The average result favored ashwagandha, but confidence in the size and consistency of benefit is limited. 1 2

AnxietyMixed

Positive pooled results come with low certainty; NCCIH describes the anxiety evidence as unclear. 1 2

Can it improve sleep?

A 2021 review of five trials with 400 adults found a small improvement in overall sleep. Benefits were more apparent in people with insomnia and in studies lasting at least eight weeks; the commonly used Pittsburgh Sleep Quality Index did not show a significant pooled improvement. 3

Sleep qualityMixed

Some sleep measures improved, while others did not; the trials were small and short. 3

What about testosterone, fertility and focus?

NCCIH describes limited evidence for increases in testosterone and sperm quality over two to four months. It considers evidence insufficient for cognitive function, athletic performance and female infertility. 2

Effects by health goal

Open an effect to see the studies behind its rating. Bars show the size of the effect; the letter grades the evidence.

Stress & Mood5 effects

Mood SupportStress & MoodStrongA3 studies
Acute and Repeated Ashwagandha Supplementation Improves Markers of Cognitive Function and Mood2024Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta‐analysis of randomized controlled trials2022Effects of Withania somnifera (Ashwagandha) on Stress and the Stress-Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia2021

Rated by SuppCo · high confidenceEvidence record

StressStress & MoodStrongA3 studies
Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysis.2024Effects of Withania somnifera (Ashwagandha) on Stress and the Stress-Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia2021An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract2019

Rated by SuppCo · high confidenceEvidence record

Chronic StressStress & MoodStrongA3 studies
Effects of Withania somnifera Extract in Chronically Stressed Adults: A Randomized Controlled Trial2024Effects of Withania somnifera (Ashwagandha) on Stress and the Stress-Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia2021Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study2019

Rated by SuppCo · high confidenceEvidence record

Cortisol stressStress & MoodStrongA3 studies
Ashwagandha as an Adaptogen: Its Influence on Sleep Patterns, Stress Response, and Anxiety in Modern Life2024Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysis.2024Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study2019

Rated by SuppCo · high confidenceEvidence record

AnxietyStress & MoodModerateA3 studies
Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysis.2024Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta‐analysis of randomized controlled trials2022Efficacy of Withania somnifera supplementation on adult’s cognition and mood2021

Rated by SuppCo · high confidenceEvidence record

Fitness1 effect

Muscle RecoveryFitnessModerateBNo linked study

No study is linked to this rating.

Rated by SuppCo · medium confidenceEvidence record

Cognition1 effect

Brain FogCognitionModerateBNo linked study

No study is linked to this rating.

Rated by SuppCo · medium confidenceEvidence record

All studies

17 publications are linked to Ashwagandha, newest first.

Nature to Nurture: Herbal Approaches to Addressing Female Infertility2025Acute and Repeated Ashwagandha Supplementation Improves Markers of Cognitive Function and Mood2024Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysis.2024Effects of Withania somnifera Extract in Chronically Stressed Adults: A Randomized Controlled Trial2024Ashwagandha as an Adaptogen: Its Influence on Sleep Patterns, Stress Response, and Anxiety in Modern Life2024Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta‐analysis of randomized controlled trials2022Effects of Withania somnifera (Ashwagandha) on Stress and the Stress-Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia2021Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis2021Efficacy of Withania somnifera supplementation on adult’s cognition and mood2021Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review.2020Efficacy and Tolerability of Ashwagandha Root Extract in the Elderly for Improvement of General Well-being and Sleep: A Prospective, Randomized, Double-blind, Placebo-controlled Study2020An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract2019Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study2019Role of Withania somnifera (Ashwagandha) in the management of male infertility.2017Withania somnifera (Ashwagandha) in the management of male infertility2017Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial2015Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study2013

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