A wooden tray of Ashwagandha powder, capsules, and roots.

Ashwagandha: Current Research on Its Health Benefits and Effects

Written by: Dr James Pendleton

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Published

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Time to read 7 min

Note From Dr. Pendleton


This article is my attempt at a simplified summary of a scientific paper I found interesting. I’m passionate about sharing scientific knowledge in a way that’s accessible to everyone. However, it's important to remember that many scientific studies, including this one, may not directly apply to you, let alone all people. For example, some studies are conducted on animals or involve small sample sizes, which limits the generalizability of the results. My goal is to present the information responsibly and in layman’s terms, so please keep in mind that the findings should be interpreted with care.


Medical Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this website. The information in this article is based on a scientific review and should not be used as the sole basis for treatment decisions. Always consult with a healthcare professional before starting any new treatment or therapy.

Overview

The scientific paper by Mikulska et al., titled Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities: A Narrative Review, explores the growing body of evidence supporting the health benefits of Ashwagandha, a traditional herb used in Ayurvedic medicine. The review highlights its historical use as a natural remedy and summarizes recent findings on its neuroprotective, adaptogenic, anti-inflammatory, antimicrobial, reproductive, and metabolic effects. By examining a wide range of preclinical and clinical studies, the authors provide an in-depth look at Ashwagandha’s active compounds—such as withanolides—and their potential mechanisms of action, while also addressing safety and the need for further research to validate its therapeutic use.

The Healing Power of Ashwagandha: Background and Context

Ashwagandha, also known as Withania somnifera or Indian ginseng, is a plant that has been used in Ayurvedic medicine for over 3,000 years. People have used it to boost energy, lower stress, improve sleep, and support the immune system. Its name comes from two Sanskrit words—ashwa (meaning horse) and gandha (meaning smell)—which hint at its strong scent and traditional belief to give the strength of a horse.


Today, Ashwagandha is gaining attention in scientific communities worldwide. Researchers are studying its effects on the brain, heart, hormones, and more. Many are especially interested in how it may help with stress, memory problems, sleep issues, and inflammation. This scientific paper reviewed current research on Ashwagandha to help us better understand how it works and how safe it is to use.

Ashwagandha plant.

Methodology

This was a narrative review, meaning the researchers looked at many previous studies (both in animals and humans) and summarized the results. They focused on Ashwagandha's main active compounds, its effects on different body systems, and any possible side effects or risks. The paper includes clinical trials (in people) and preclinical studies (in animals and cells).

Main Findings

Neuroprotective Effects: Helping the Brain Stay Healthy

Ashwagandha shows promise in helping the brain fight diseases like Alzheimer’s, Parkinson’s, and Huntington’s. One reason is its ability to protect brain cells from damage. The plant’s compound withaferin A may lower harmful proteins like beta-amyloid, which is linked to Alzheimer’s.


The paper says, “Withaferin A extracted from Ashwagandha appears to be a promising ingredient in terms of Alzheimer’s disease treatment,” and it may reduce inflammation and help clean up damaged cells in the brain.


In animal studies, Ashwagandha improved memory and learning. It helped rats with brain damage caused by chemicals and also reduced stress and damage in brain cells after strokes. It also crossed the blood–brain barrier, meaning it can reach the brain effectively when taken.

Stress and Anxiety Relief: Nature’s Calm Pill

Ashwagandha is best known for its calming effects. Many studies show that it helps reduce anxiety, stress, and even symptoms of depression. In people with generalized anxiety disorder, it helped reduce feelings of worry and boosted mood when taken alongside regular medications.


One study mentioned in the paper says, “Ashwagandha supplementation statistically and significantly reduced HAM-A (Hamilton Anxiety Rating Scale) scores.” It also lowered stress hormone levels like cortisol and improved sleep and mental clarity in college students and adults.


Researchers believe Ashwagandha calms the brain by affecting the body’s stress system, known as the HPA axis, and by balancing brain chemicals like GABA.

Boosting Sleep and Fighting Fatigue

Ashwagandha may help people who have trouble sleeping or always feel tired. In a 10-week study, people who took 300 mg of Ashwagandha root extract twice a day had better sleep quality and fell asleep faster.


The paper reports, “Significant improvements in sleep quality, mental alertness upon awakening, and general well-being were observed.” Even older adults (ages 65–80) saw benefits.


One compound, triethylene glycol, was found to help trigger non-REM sleep in mice, pointing to why Ashwagandha may work as a sleep aid.

Silhouette of a man.

Natural Anti-Inflammatory and Immune Support

Ashwagandha may help reduce inflammation and improve immune function. It lowers harmful molecules like TNF-α and IL-6, which are linked to inflammation and disease. In skin and nerve cell studies, it blocked pathways that cause inflammation and increased the body’s own antioxidants.


A clinical trial found that Ashwagandha “significantly increased natural killer cell activity and cytokine levels”—which help the body fight infections and illness. It may also help with autoimmune conditions like lupus and arthritis.

Fighting Germs and Infections

Ashwagandha has shown strong antibacterial and antifungal effects. It may work against tough bacteria like Staphylococcus aureus and E. coli and even reduce biofilm (a slimy layer of bacteria that is hard to treat).


The study explains that Ashwagandha “acts by damaging the cell membrane of P. aeruginosa,” a common infection-causing germ. It has also been effective in reducing malaria symptoms and shows promise in treating cavities by stopping the growth of harmful oral bacteria.

Support for Fertility and Hormones

For men, Ashwagandha has been linked to better sperm health, including higher count, improved motility, and better hormone levels. The study noted that “testosterone and luteinizing hormone levels increased, while prolactin and FSH levels were reduced.”


In women, Ashwagandha improved sexual function, including arousal, lubrication, and satisfaction. No major side effects were reported in these trials.

Potential Cancer-Fighting Power

Compounds in Ashwagandha, especially withaferin A, may help slow or stop the growth of cancer cells. The study highlights its effects on breast, prostate, lung, colon, and brain cancers.


It works by stopping cancer cells from dividing and encouraging them to self-destruct (apoptosis). It also reduces inflammation and improves how other cancer treatments, like chemotherapy, work. Some studies even show it helps protect healthy organs during radiation therapy.

Blood Sugar and Heart Health Benefits

Although more human studies are needed, Ashwagandha may help lower blood sugar and improve insulin sensitivity. It also improves cholesterol and triglyceride levels and may protect the heart from damage caused by stress or low blood flow.


In rats, it lowered markers of heart injury and increased levels of antioxidant enzymes. Withaferin A was shown to activate AMPK, an important enzyme that protects the heart and supports energy balance in the body.

Boosting Muscle Strength and Endurance

People taking Ashwagandha while doing resistance training gained more muscle and strength compared to those taking a placebo. In one study, men took 300 mg twice daily for 8 weeks and showed better muscle growth, lower body fat, and higher testosterone.


It also helped athletes recover faster, improved their endurance, and reduced stress after workouts, making it a good natural performance booster.

A natural skincare and health store.

Ashwagandha’s Science-Backed Health Benefits and Future Potential

This scientific paper makes it clear that Ashwagandha is more than just a traditional herb—it has many potential health benefits backed by research. From helping with stress, anxiety, and sleep to improving brain health, muscle strength, and fertility, it offers a wide range of support for the mind and body.


The review highlights Ashwagandha’s powerful compounds, like withaferin A and withanolide A, which help fight inflammation, protect brain cells, and regulate hormones. While many findings are based on animal and cell studies, human trials show promising results with few side effects.


Still, more high-quality clinical research is needed to confirm these effects and find the best doses for different health needs. As the demand for natural health solutions grows, Ashwagandha stands out as a safe, well-tolerated, and potentially powerful herbal supplement worth exploring further.

Meet the Author

Dr. James Pendleton

Dr. James Pendleton is a primary care physician specializing in a naturopathic approach to family medicine. He has nurtured a family practice in Seattle, directed a VIP medical center in Abu Dhabi, published several books and scientific articles, and designed innovative nutritional supplements for manufacturers worldwide.

REFERENCES

  1. Cheah, K. L., Norhayati, M. N., Husniati Yaacob, L., & Abdul Rahman, R. (2021). Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PloS one, 16(9), e0257843. https://doi.org/10.1371/journal.pone.0257843
  2. Mikulska, P., Malinowska, M., Ignacyk, M., Szustowski, P., Nowak, J., Pesta, K., Szeląg, M., Szklanny, D., Judasz, E., Kaczmarek, G., Ejiohuo, O. P., Paczkowska-Walendowska, M., Gościniak, A., & Cielecka-Piontek, J. (2023). Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics, 15(4), 1057. https://doi.org/10.3390/pharmaceutics15041057
  3. Sengupta, P., Agarwal, A., Pogrebetskaya, M., Roychoudhury, S., Durairajanayagam, D., & Henkel, R. (2018). Role of Withania somnifera (Ashwagandha) in the management of male infertility. Reproductive biomedicine online, 36(3), 311–326. https://doi.org/10.1016/j.rbmo.2017.11.007
  4. Singh, G., & Kumar, P. (2011). Evaluation of antimicrobial efficacy of flavonoids of withania somnifera L. Indian journal of pharmaceutical sciences, 73(4), 473–478. https://doi.org/10.4103/0250-474X.95656
  5. Speers, A. B., Cabey, K. A., Soumyanath, A., & Wright, K. M. (2021). Effects of Withania somnifera (Ashwagandha) on Stress and the Stress- Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia. Current neuropharmacology, 19(9), 1468–1495. https://doi.org/10.2174/1570159X19666210712151556
  6. Wiciński, M., Fajkiel-Madajczyk, A., Kurant, Z., Liss, S., Szyperski, P., Szambelan, M., Gromadzki, B., Rupniak, I., Słupski, M., & Sadowska-Krawczenko, I. (2024). Ashwagandha's Multifaceted Effects on Human Health: Impact on Vascular Endothelium, Inflammation, Lipid Metabolism, and Cardiovascular Outcomes-A Review. Nutrients, 16(15), 2481. https://doi.org/10.3390/nu16152481