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To summarize the existing evidence on the root extract of ashwagandha, also called Withania somnifera, focusing on its effects on physical performance, cognitive function, mental health and safety, while recognizing areas for future research and clinical use.
Ashwagandha is a safe, natural option to improve overall well-being, particularly when combined with resistance exercise, without the risk of adverse side effects.
To summarize the existing evidence on the root extract of ashwagandha, also called Withania somnifera, focusing on its effects on physical performance, cognitive function, mental health and safety, while recognizing areas for future research and clinical use.
Validated metrics and biomarkers were utilized to evaluate the impact of ashwagandha on adults, looking at aspects such as physical performance, cognitive abilities, mood, sleep quality, and hormonal equilibrium.
When used along with resistance training, ashwagandha usage boosted endurance, strength, and muscle growth. It also enhanced memory, focus, and mental well-being by reducing anxiety and depression, promoted better sleep quality, helped regulate hormones around menopause, increased testosterone levels in men, and supported recovery from COVID-19. No unfavorable effects were documented with its use.
These results emphasize ashwagandha's wide-ranging advantages for physical fitness, brain health, and psychological well-being. Additional large-scale, long-term studies are required to optimize dosing strategies and widen its clinical use in diverse populations.
Quality in Sport
The Multifaceted Effects of Ashwagandha (Withania somnifera) Root Extract on Physical Performance, Cognitive Function, Mental Health, and Safety in Adults
Natalia Zakrzewska et al.
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