Ashwagandha: What Does Science Say?
Ashwagandha (Withania somnifera), also known as winter cherry or Indian ginseng, is one of the most renowned plants in Ayurvedic medicine. In recent years, modern science's interest in this plant has significantly increased – numerous studies have focused on its ingredients, especially the withanolides.
Important note: There are currently no approved health claims for Ashwagandha according to EU Regulation No. 1924/2006 (HCVO). The following information provides an overview of the current state of scientific research and does not constitute medical claims.
What is Ashwagandha?
Ashwagandha is a perennial plant from the nightshade family, originally native to India, North Africa, and the Mediterranean region. The root of the plant has been used in Ayurvedic tradition for over 3,000 years. The plant's characteristic complex of active ingredients are the so-called withanolides – steroidal lactones considered to be the main active compounds.
Overview of Selected Studies
Stress Research
Chandrasekhar et al. (2012) published a randomized, double-blind, placebo-controlled study with 64 participants in the Indian Journal of Psychological Medicine. Over a period of 60 days, subjects received either Ashwagandha extract or a placebo. The authors reported differences in measured stress markers (cortisol) between the groups. The study has a limited number of participants, and further independent research is required.
Athletic Performance
Wankhede et al. (2015) investigated the effects of Ashwagandha extract on muscle strength and recovery in 57 male subjects over 8 weeks in a study published in the Journal of the International Society of Sports Nutrition. The authors observed differences in the measured parameters between the Ashwagandha and placebo groups. Here, too, further studies with larger participant numbers are required.
Sleep Research
Langade et al. (2019) published a study in PLOS ONE involving 60 participants who took Ashwagandha root extract for 10 weeks. The researchers used standardized sleep quality measures and reported differences between the groups. Ashwagandha has no approved HCVO claim for sleep-related statements – the results are therefore purely scientific.
Ingredients: Withanolides
The standardization level of Ashwagandha extracts is often indicated by their withanolide content. A higher withanolide content (e.g., 10%) signifies a more concentrated form of the extract. The significance of different withanolide concentrations for the quality of the extract is a subject of ongoing research.
Classification of the Study Landscape
Scientific research on Ashwagandha is promising but still in its early stages:
- Many studies have small sample sizes.
- Study designs and extracts used vary widely.
- The EFSA has not yet approved any health claims for Ashwagandha.
- Further independent long-term studies are required.
Conclusion
Ashwagandha is one of the most intensively researched medicinal plants in Ayurvedic tradition. The available scientific studies provide interesting indications, which, however, need to be confirmed by further independent research. As a dietary supplement, Ashwagandha can be part of a balanced diet.
Our Ashwagandha Products
Would you like to try Ashwagandha yourself? We offer various forms:
This article is for informational purposes only and does not constitute medical advice. Dietary supplements are not a substitute for a balanced and varied diet and a healthy lifestyle.
