Ashwagandha: Current Research on Its Health Benefits and Effects

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.

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.

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).

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.