1. Bonilla, Diego
A et al. “Effects of Ashwagandha (Withania somnifera) on Physical
Performance: Systematic Review and Bayesian Meta-Analysis.” Journal of
functional morphology and kinesiology vol. 6,1 20. 11 Feb. 2021,
doi:10.3390/jfmk6010020
The findings of this comprehensive systematic review and
Bayesian meta-analysis revealed that Ashwagandha supplementation was more
efficacious than placebo for improving variables related to strength/power,
cardiorespiratory fitness and fatigue/recovery in healthy men and female. In
fact, the probability of at least a small effect size on physical performance
favoring subjects supplemented with Ashwagandha is very high (>95%).
However, more comparable studies in exercisers/athletes are needed to derive a
more stable estimate of the true underlying effect of the consumption of this
aqueous herbal extract in trained individuals.
2. Pérez-Gómez,
Jorge et al. “Effects of Ashwagandha (Withania somnifera) on VO2max: A
Systematic Review and Meta-Analysis.” Nutrients vol. 12,4
1119. 17 Apr. 2020, doi:10.3390/nu12041119
Ashwagandha supplementation might improve the VO2max
in athlete and non-athlete people. The analyzed studies used oral administration
of Ashwagandha which varied between 2 and 12 weeks with intakes between 300 to
1000 mg/day.
3. Wankhede, Sachin et al.
“Examining the effect of Withania somnifera supplementation on muscle strength
and recovery: a randomized controlled trial.” Journal of the
International Society of Sports Nutrition vol. 12 43. 25 Nov. 2015,
doi:10.1186/s12970-015-0104-9
This study reports that Ashwagandha supplementation is
associated with significant increases in muscle mass and strength and suggests
that Ashwagandha supplementation may be useful in conjunction with a resistance
training program.
4. Tandon, Neeraj, and
Satyapal Singh Yadav. “Safety and clinical effectiveness of Withania Somnifera
(Linn.) Dunal root in human ailments.” Journal of ethnopharmacology vol.
255 (2020): 112768. doi:10.1016/j.jep.2020.112768
Root of the Ayurvedic drug W. somnifera
(Ashwagandha) appears a promising safe and effective traditional medicine for
management of schizophrenia, chronic stress, insomnia, anxiety,
memory/cognitive enhancement, obsessive-compulsive disorder, rheumatoid
arthritis, type-2 diabetes and male infertility, and bears fertility promotion
activity in females adaptogenic, growth promoter activity in children and as
adjuvant for reduction of fatigue and improvement in quality of life among
cancer patients undergoing chemotherapy.
5. Salve, Jaysing et
al. “Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy
Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study.” Cureus vol.
11,12 e6466. 25 Dec. 2019, doi:10.7759/cureus.6466
Ashwagandha is a medically important herb and has a proven
impact on human health. The findings from this study suggest that eight weeks
supplementation of aqueous Ashwagandha root extract was associated with a
significant reduction of stress levels in individuals and improved the overall
quality of life. Hence, the use of this herb as a supplement for stress and
anxiety management could be an excellent alternative option.
6. Lopresti,
Adrian L et al. “An investigation into the stress-relieving and pharmacological
actions of an ashwagandha (Withania somnifera) extract: A randomized,
double-blind, placebo-controlled study.” Medicine vol. 98,37
(2019): e17186. doi:10.1097/MD.0000000000017186
The findings from this study support the positive anxiolytic
effects of a novel Ashwagandha extract taken for 60 days at a dose of 240?mg
daily. Statistically significant, between-group differences were confirmed by 1
mood measure (HAM-A), while a strong positive trend was observed for the
DASS-21 measure. The Ashwagandha extract was well-tolerated with no reported
significant adverse effects. Supplementation was associated with a reduction in
cortisol and DHEA-S, and a positive, although nonsignificant trend of increased
testosterone in men.
7. Gannon, Jessica M et al.
“Effects of a standardized extract of Withania somnifera (Ashwagandha) on
depression and anxiety symptoms in persons with schizophrenia participating in
a randomized, placebo-controlled clinical trial.” Annals of clinical
psychiatry : official journal of the American Academy of Clinical Psychiatrists vol.
31,2 (2019): 123-129.
Research findings suggest that Withania somnifera
(WSE), or Ashwagandha, may hold promise in the treatment of depression and
anxiety symptoms in schizophrenia. While the mechanism of its clinical efficacy
requires more exploration, the data suggest.
8. Lopresti,
Adrian L et al. “A Randomized, Double-Blind, Placebo-Controlled, Crossover
Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania
somnifera) in Aging, Overweight Males.” American journal of men's
health vol. 13,2 (2019): 1557988319835985.
doi:10.1177/1557988319835985
Findings from this study demonstrated that 8 weeks of
supplementation with an Ashwagandha extract (Shoden beads, 600 mg daily
delivering 21-mg withanolide glycoside) was associated with significant
improvements in salivary DHEA-S and testosterone, but not cortisol and
estradiol, in healthy males aged between 40 and 70 years. Furthermore,
supplementation had no significant effect on symptoms of fatigue, vigor, or
sexual or psychological well-being.
9. Choudhary, Dnyanraj et al.
“Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root
Extract in Improving Memory and Cognitive Functions.” Journal of
dietary supplements vol. 14,6 (2017): 599-612.
doi:10.1080/19390211.2017.1284970
Ashwagandha may be effective in enhancing both immediate and
general memory in people with mild cognitive impairment (MCI), as
well as improving executive function, attention, and information processing
speed.
10. Cheah, Kae Ling
et al. “Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic
review and meta-analysis.” PloS one vol. 16,9 e0257843. 24
Sep. 2021, doi:10.1371/journal.pone.0257843
Ashwagandha extract appears to have a beneficial effect in
improving sleep, both subjectively and objectively, in adults. As it seems to
be a relatively safe intervention, it can be considered an option in improving
sleep until new evidence is available. Ashwagandha extract with a dosage =600
mg/day and treatment duration =8 weeks seem more effective.
