Sprengel et al.

Nutrition & Metabolism (2025) 22:9 Nutrition & Metabolism

https://doi.org/10.1186/s12986-025-00902-7

REVIEW Open Access

Withania somnifera (Ashwagandha)

supplementation: a review of its mechanisms,
health benefits, and role in sports
performance
Mateusz Sprengel1, Radosław Laskowski2 and Zbigniew Jost3*

Abstract
In recent years Withania somnifera (Ashwagandha) gained a lot of interest as an adaptogen, aiding sleep, stress
management and presenting health and sports-related benefits. Although clinical effects have been previously
reviewed, the specific mechanism of Ashwagandha’s action and its impact on different aspects of physical
performance, body composition, as well as medical effects need more thorough analysis. Therefore, this narrative
review delves into the available research examining the effects of Ashwagandha supplementation on such qualities
as: strength, endurance, power, recovery, muscle mass, body fat, fertility, anxiety, metabolic health and aging, with
additional focus on potential mechanisms underlying these effects. Moreover, we propose future perspectives
based on the gaps observed in Ashwagandha research up to date.
Keywords Anxiety, Endurance, Fertility, Sleep, Strength, Stress

Introduction stress, seems to be a promising health-oriented strategy

In recent years, characterised by a fast pace of life, inten- [5]. Among those, Withania somnifera (also known as
sive mental work and prevailing stressors, the decrease Ashwagandha) has the potential to improve quality of life
in sleep duration [1], and increase in stress levels [2] are [6].
observed. Due to those factors, there’s a strong interest in Recent systematic reviews showed that supplementing
strategies aimed at improving cognitive function and psy- stressed adults with Ashwagandha can decrease morning
chological well-being [3, 4]. Supplementation with adap- cortisol levels, indicating stress-relieving properties [7].
togens, i.e. herbs that normalize physiological processes Several studies presented benefits of Ashwagandha e.g.
and help the body adapt to changes in times of increased in fertility problems [8], anxiety [9], metabolic disorders
such as dyslipidaemia, insulin resistance and diabetes
[10], cognitive function [11], and obsessive-compulsive
*Correspondence: disorders [12].
Zbigniew Jost Although some effects of Ashwagandha supplemen-
[email protected] tation are well researched, there is a paucity of data on
1
Faculty of Physical Culture, Gdansk University of Physical Education and
Sport, Gdansk, Poland benefits related to physical performance and mecha-
2
Department of Physiology, Gdansk University of Physical Education and nisms underlying its action. A review by Bonilla et al.
Sport, Gdansk, Poland showed improvements in strength, power, vertical jump,
3
Department of Biochemistry, Gdansk University of Physical Education
and Sport, Gdansk, Poland maximum oxygen uptake (VO2max) and reduced muscle

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Sprengel et al. Nutrition & Metabolism (2025) 22:9 Page 2 of 8

fatigue. However, the number of studies examined was Stress and cortisol
relatively small, especially in reference to trained sub- According to a systematic review of human trials,
jects and athletes [13]. Since sport-related strategies for amongst many different supplements, Ashwagandha has
improving sleep, stress adaptation, physical performance the most profound effect on hypothalamic-pituitary-
and body composition are extensively researched, with adrenal (HPA) axis. This effect on HPA axis, a main
Australian Institute of Sport classifying supplements regulator of stress response, is evident through lowered
such as polyphenols and antioxidants, multifaceted prop- morning cortisol levels (a biomarker of stress) following
erties of Ashwagandha are emerging. Hence, the aim of Ashwagandha supplementation [3].
this review is to gather current data on effects of Ashwa- Recent systematic review demonstrated that supple-
gandha supplementation, especially related to sports per- mentation with 250–500 mg of Ashwagandha extract,
formance, medical effects and mechanisms of its action, daily for 4 to 13 weeks, significantly decreased morning
and provide a comprehensive set of perspectives for cortisol levels in adults experiencing higher stress lev-
future health science research. els [7]. Secondly, improvement in this biomarker finds
a reflexion in perceived stress. Multiple studies showed
Potential mechanisms of action that supplementation with Ashwagandha improves sub-
Sleep and GABAergic activity jective stress measured via Perceived Stress Scale as well
Insomnia and other sleep disorders can have a profound as depression and anxiety [6, 11, 22, 24, 25]. However,
impact on health and quality of life [14]. Common drugs some studies didn’t find any difference between Ash-
for insomnia can cause side effects such as: nausea, diz- wagandha and placebo with both decreasing stress with
ziness, daytime fatigue, headache, nightmares and drug similar magnitude [26, 27]. It’s worth noting that par-
dependence [15], thus alternatives such as herbal supple- ticipants supplemented with Ashwagandha had higher
ments are being proposed [16]. Rodent study suggested scores of qualities of life [11, 25, 28]. It is hypothesised
that Ashwagandha can improve sleep duration compared that some compounds in Ashwagandha (mainly Witha-
to placebo and decrease sleep latency in caffeine-induced ferin A) can directly interact with glucocorticoid recep-
insomnia model. It also impacts sleep architecture, with tors in the brain, thus affecting cortisol and stress levels.
increased non-rapid eye movement and δ-wave sleep Other possible mechanisms are associated with GABAer-
time (known as ‘deep sleep phase’) [17]. Those effects gic activity of Ashwagandha and positive impact on sleep
seem to be associated with the increase in expression of quality, which reduce stress [7].
sleep-related gamma-aminobutyric acid (GABA) and
its receptors - GABAA, GABAB, 5-hydroxytryptamine Testosterone
receptor also known as serotonin receptor (5HT1A) and HPA axis hormones are not the only ones engaged in
increase in brain GABA content. Ashwagandha’s active Ashwagandha’s action, although their mediation in
compounds are directly binding to GABAA receptor, changes of testosterone levels is possible. Recent system-
because GABAA receptor antagonists attenuated Ashwa- atic review also concluded that Ashwagandha supple-
gandha’s sleep-promoting effects [17]. mentation can increase testosterone levels in adults with
Above mentioned mechanisms find reliable support no chronic disorders [29]. Significant increases in testos-
in latest scientific data. A recent meta-analysis included terone levels following Ashwagandha supplementation
5 randomized controlled trials, combining data of 400 were also evident in adults subjected to strength training
participants, examining effects of Ashwagandha on sleep [30].
quantity and quality. Ashwagandha effectively improved It cannot be excluded that sleep quality is another fac-
overall sleep, compared to placebo, and specific measure- tor known to influence cortisol and testosterone levels
ments of sleep such as Sleep Quality Scale, sleep onset [31], possibly mediating Ashwagandha’s impact on those
latency, total sleep time, wake time after sleep onset and hormones. Changes in above-mentioned hormones
sleep efficiency. There was no significant difference in might also be a consequence of other actions of Ashwa-
Pittsburgh Sleep Quality Index and total time in bed [18]. gandha such as HPA axis regulation [32] or downregula-
Analysed by participant background, those with insom- tion in inflammation and oxidative stress.
nia demonstrated larger improvements than those with-
out [16, 19–22]. Positive effect was also more profound Oxidative stress and inflammation
with larger doses (≥ 600 mg/d compared to < 600 mg/d) Oxidative stress, which is an accumulation of highly
and longer duration (≥ 8 weeks compared to < 8 weeks) reactive oxygen species is pointed as one of the under-
[18]. Three studies that examined mental alertness on ris- lying causes of neurodegenerative disorders [33]. It also
ing also showed a positive impact of Ashwagandha [16, contributes to other health problems such as cardiovas-
19, 21]. Sleep quality is also shown to be related to stress cular diseases, insulin resistance, diabetes or cancers
[23], another target of Ashwagandha supplementation. risk [34, 35]. Research conducted on glioblastoma and
Sprengel et al. Nutrition & Metabolism (2025) 22:9 Page 3 of 8

neuroblastoma cells shows that Ashwagandha extract Later systematic review took a wider look at sports per-
protects those cells from damage induced by oxidative formance, including clinical trials examining changes in
stress. Withanone, one of withanolides which are con- muscle strength, VO2max, muscle fatigue, tiredness and
sidered the main active constituents of Ashwagandha physical recovery [13]. 12 studies with participation of
extract, emerged as a compound profoundly responsible 615 young adults (17–45 years of age) with mixed sexes
for this effect [36]. Similarly, systematic review and meta- and various fitness levels inclusion, dosage range from
analysis that included 28 rodent studies concluded that 120 mg to 1250 mg daily, lasting from 2 to 12 weeks dem-
Ashwagandha prevents the decrease or augments the onstrated diverse conclusions. Supplementation with
restoration of the key cellular antioxidants such as super- Ashwagandha improved strength and power, measured
oxide dismutase, catalase and glutathione peroxidase in via one repetition maximum in bench press, squat and
brains of rats subjected to oxidative stress-induced inter- leg extension [30, 45], maximum velocity and relative
ventions [37]. power in vertical jump [46], and testosterone levels [30].
Human research on Ashwagandha and oxidative stress Positive impact of Ashwagandha on cardiorespiratory
is not extensive. Recent systematic review identified 3 fitness was also demonstrated with increases in VO2max
studies on this topic. Ashwagandha supplementation [40]. Compared to placebo, Ashwagandha was also signif-
in healthy adults improved antioxidant status with two icantly better at decreasing muscle fatigue measured via
studies, in which reduced malondialdehyde levels were Perceived Recovery Scores [45]. Authors also performed
observed. Additionally, one study reported an increased a Bayesian meta-analysis and concluded that future stud-
superoxide dismutase levels and one study showed an ies will also bring positive effects [13]. Current litera-
increase in total antioxidant capacity [29]. ture on Ashwagandha and sports performance has some
There is some evidence showing benefits from Ashwa- shortcomings. Total number of studies is very low, with
gandha supplementation in inflammatory-driven chronic even fewer performed on trained subjects.
diseases [38]. Indeed, human studies showed decreases
in some inflammation markers like Nuclear Factor Body composition
Kappa B after Ashwagandha supplementation, suggest- Body composition i.e. the percentage of fat tissue and
ing anti-inflammatory properties [29]. The exact meta- muscle mass is an important element for both health
bolic pathway(s) underlying this anti-inflammatory effect and sports performance. Ashwagandha supplementation
are not yet well understood, however, inflammatory/ augments desirable body composition changes resulting
oxidative stress factors ↔ hormones crosstalk cannot be from strength training [30]. It is known that sleep quality
excluded. The clear hierarchy of mechanisms responsible and quantity affect the proportion of fat mass reduction
for Ashwagandha’s effects is unclear and demands fur- during weight loss and muscle mass gain with strength
ther exploration. Potential mechanisms and their linkage training [48]. Positive impact on body composition can
are presented on Fig. 1. also be potentially explained by the changes in cortisol
and testosterone levels. Direct impact on body composi-
Sports performance and body composition effects tion could involve both sides of energy balance – energy
Sports performance intake and expenditure. In rodents fed a high-fat diet,
Ashwagandha is suggested to have beneficial effects addition of Ashwagandha increased energy expenditure
on athletic performance, through both indirect ways via enhanced mitochondrial activity, thus suppressing
(improvement in sleep, regulation of stress and hormone obesity [49]. However, this data cannot be extrapolated
levels) and direct actions such as anti-oxidative, anti- on humans, pointing out a need for further exploration.
inflammatory properties [13], and possibly promotion of Interestingly, randomized controlled trials demonstrated
muscle cell differentiation [39]. First meta-analysis that a positive impact of supplementation with Ashwagandha
examined effects of Ashwagandha on physical perfor- on food cravings under chronic stress in adults [24], and
mance included 4 randomized trials with a total number college students [50], shedding light on other possible
of 142 participants and focused on VO2max [40]. Par- mechanisms of action.
ticipants were given Ashwagandha (total dose of 330 to
1000 mg/d) or placebo, for 2 to 12 weeks. Results showed Clinical and medical effects
that Ashwagandha was significantly better than placebo Fertility
in improving aerobic capacity and aerobic performance The largest number of research examining clinical ben-
in healthy adults [41, 42], hockey players [43], and elite efits of Ashwagandha supplementation was conducted
cyclists [44]. Despite a multiplicity of valuable informa- on fertility and reproductive system. It’s not surprising,
tion and excellent direction of research, a limitation of having considered Ashwagandha’s impact on sleep, tes-
this meta-analysis is a small number of studies and their tosterone, cortisol and stress levels (see previous chap-
high heterogeneity [40]. ters). Evidence for beneficial influence of Ashwagandha
Sprengel et al. Nutrition & Metabolism (2025) 22:9 Page 4 of 8

Fig. 1 Potential mechanisms of action and their linkage following Ashwagandha supplementation; GABA - gamma-aminobutyric acid; GABAA/B - gam-
ma-aminobutyric acid receptors A/B; 5HT1A- 5-hydroxytryptamine receptor 1 A

supplementation on male fertility is rather promising sperm-related indices [51]. Research on fertility in
with significant increase in sperm concentration, semen females is scarcer, but there seems to be a potential for
volume, sperm motility, testosterone and luteinizing Ashwagandha to increase sexual function, decrease sex-
hormone levels [8]. Ashwagandha decreased infertil- ual distress [52, 53], and enhance sexual behaviours [51]
ity in males through enhanced spermatogenesis and in females.
Sprengel et al. Nutrition & Metabolism (2025) 22:9 Page 5 of 8

Anxiety [63]. Moreover, it seems that even acute Ashwagandha

Another psychological area potentially affected by Ash- supplementation (400 mg) could present some benefits
wagandha is anxiety. It’s the most common mental disor- in improving executive function, short-term memory and
der, causing a disruption in health and quality of life [54]. sustaining attention [64], however, human studies explor-
Early systematic review identified 4 randomized con- ing Ashwagandha supplementation on cognition during
trolled trials comparing the impact of Ashwagandha sup- aging are still required.
plementation on Hamilton Anxiety Scale or Beck Anxiety
Inventory. Compared to placebo Ashwagandha signifi- Safety
cantly decreased anxiety scores in 3 out of 4 experiments, One of the biggest concerns of Ashwagandha supple-
although all studies had uncleared or high risk of bias mentation is its safety, especially with long-term and/or
[9]. Effective doses ranged from 125 mg/d to 1000 mg/d high dosing protocols. Several randomized controlled
[55–57]. In a more recent systematic review, all 3 studies trials examined the safety of dosing 300–600 mg of Ash-
examining the impact of Ashwagandha on anxiety levels wagandha extract daily, for 8 to 12 weeks, in both males
(Hamilton Anxiety Scale) showed significantly positive and females. No changes in haematological and thyroid
results [18]. Further randomized trials confirmed the function parameters were observed [65]. Similarly, no
anxiolytic effect of Ashwagandha in both healthy partici- adverse events were reported [11, 53, 65]. Recent sys-
pants [25], and in adults with Generalized Anxiety Disor- tematic review included 30 clinical trials documenting
der [58]. safety of a wide range of Ashwagandha supplementation
protocols. None of those studies reported any serious
Metabolic health adverse events or changes in vital signs, haematological
Due to its anti-oxidative and anti-inflammatory quali- and biochemical parameters. Most of them reported no
ties, Ashwagandha has a potential to benefit metabolic adverse events at all in both adults and children, while
health. Systematic review and meta-analysis showed others reported transient adverse events of mild to mod-
that a supplementation with Ashwagandha can improve erate severity with somnolence, giddiness, drowsiness,
weight loss, blood glucose and glycosylated haemoglo- epigastric pain/discomfort and vertigo as the most com-
bin, presenting a utility in managing insulin resistance mon. What is worth noting, above mentioned side effects
or diabetes. Similarly beneficial results were reported for occurred frequently also in placebo groups [66].
lipid profile i.e. decrease in total cholesterol and LDL- Six cases of liver injury attributed to Ashwagandha
cholesterol [10]. Positive impact of Ashwagandha on total supplementation have been documented. All cases had a
cholesterol and triglycerides was also confirmed [59]. similar pattern with jaundice and other symptoms which
Number of studies is still relatively low, with most of the occurred 2 to 12 weeks into supplementing Ashwagandha
data coming from mechanistic and pre-clinical research, or Ashwagandha-containing supplements, with daily
thus this area needs further exploration. doses ranging from 450 mg to 1350 mg. All cases were
reversible, with liver tests normalizing after 1–9 months
Aging and cognition after cessation of supplementation [67]. Contrary, other
Aging is associated with decreased vitality and increased clinical studies didn’t notice any changes in hepatotoxic-
general fatigue [60]. Also, sarcopenia which is a contin- ity markers after Ashwagandha supplementation [65, 66].
ued loss of muscle mass and strength inherently con- Although most research data indicates that Ashwa-
nected with aging poses a health threat. Randomized gandha supplementation is safe and tolerable, more data
crossover study on aged, overweight males showed that is needed to evaluate safety of higher doses and lon-
compared to placebo, Ashwagandha supplementation ger periods of supplementation, especially regarding its
was associated with 18% and 14.7% increase in dehydro- impact on hepatotoxicity.
epiandrosterone sulfate and testosterone levels, respec-
tively. However, subjective measures of fatigue, vigor Future perspectives
and sexual well-being didn’t differ significantly between A wide range of gaps in the current literature on Ashwa-
groups [61]. gandha is emerging. The effectiveness of Ashwagandha
Optimising cognitive function is important not only for supplementation is rather clear, but specific mechanisms
athletes but also for people occupied with mentally task- of its action need further exploration. Potential mecha-
ing jobs or in aging [62]. Chronic supplementation with nisms worth looking into are sleep-promoting GABAer-
Ashwagandha significantly improved cognitive functions gic activity, augmenting antioxidant capacity, hormones
such as recall memory, total error rate in recalling pat- such as cortisol and testosterone. Another interesting
terns [11], cognitive flexibility, visual memory, reaction subject is potential crosstalk between those mechanisms
time, psychomotor speed, and executive functioning [26], and their hierarchy.
sustained attention and information-processing speed
Sprengel et al. Nutrition & Metabolism (2025) 22:9 Page 6 of 8

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MS prepared the initial draft of the manuscript and participated in all 14. Chaput J-P, Dutil C, Featherstone R, Ross R, Giangregorio L, Saunders TJ, et al.
discussions and revisions. RL made a funding acquisition as well as critical Sleep duration and health in adults: an overview of systematic reviews. Appl
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Funding long-term management of insomnia disorder in adults: a systematic review
This work was supported by the National Ministry of Science Grant No: and network meta-analysis. Lancet. 2022;400:170–84.
NdS-II/SP/0077/2024/0. 16. Langade D, Thakare V, Kanchi S, Kelgane S. Clinical evaluation of the pharma-
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Ethics approval and consent to participate 18. Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of
Not applicable. Ashwagandha (Withania somnifera) extract on sleep: a systematic review and
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Not applicable. safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and
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Ashwagandha-induced liver injury: a case series from Iceland and the US Publisher’s note
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