Ashwagandha Extract Improves Sleep Quality: Systematic Review and Meta-Analysis

Does Ashwagandha Actually Improve Sleep Quality According to Research?

Ashwagandha (Withania somnifera) extract significantly improves sleep quality, reduces sleep onset time, and increases total sleep time, according to this systematic review and meta-analysis of clinical trials. The analysis of multiple randomized controlled trials found that ashwagandha supplementation improved sleep quality scores by an average of 72% compared to placebo, reduced time to fall asleep by approximately 29%, and increased total sleep time by an average of 15%. The benefits were most pronounced in adults with insomnia or sleep difficulties, with effects typically observed within 6-8 weeks of consistent supplementation. The herb appears to work through multiple mechanisms including stress reduction, cortisol regulation, and GABAergic activity.

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Ashwagandha-Induced Liver Injury: Case Series and Safety Concerns

Can Ashwagandha Cause Liver Damage? Case Series Evidence

This case series from India documents multiple instances of ashwagandha-induced liver injury, demonstrating that this popular herbal supplement can cause serious hepatotoxicity in some individuals. The series reports 12 cases of liver injury associated with ashwagandha supplementation, with patients presenting with elevated liver enzymes, jaundice, and in severe cases, acute liver failure requiring hospitalization. Most patients recovered after discontinuing ashwagandha, but recovery times ranged from weeks to months. The cases highlight the importance of quality control in herbal supplements and the need for healthcare provider supervision when using ashwagandha, particularly for individuals with existing liver conditions or those taking other medications.

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Ashwagandha Enhances Strength, Muscle Size, and Recovery in Young Men

Dr. Kumar’s Take

This study is one of the clearest demonstrations that ashwagandha can do more than just reduce stress. In resistance-trained men, daily supplementation led to greater increases in strength, muscle size, and recovery. Importantly, testosterone levels also rose, showing a clear anabolic effect. For men focused on training gains, this trial gives ashwagandha real credibility.

Key Takeaways

✔ Ashwagandha supplementation improved bench press and leg extension strength significantly more than placebo.
✔ Muscle size increased, with greater gains in arm and chest circumference.
✔ Serum testosterone levels rose in the ashwagandha group.
✔ Markers of recovery improved, including lower exercise-induced muscle damage.

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Ashwagandha Improves Hormones and Vitality in Aging Men

Dr. Kumar’s Take

This study adds scientific support to a traditional herb. Ashwagandha root extract increased testosterone and DHEA-S in aging, overweight men while also improving measures of vitality. For men struggling with low energy and declining hormones, this offers an evidence-based natural option worth considering.

Key Takeaways

✔ Ashwagandha raised testosterone and DHEA-S levels in aging men.
✔ Markers of vitality and well-being improved with supplementation.
✔ The extract was safe and well tolerated, with no major side effects.
✔ Suggests a role for ashwagandha in supporting hormonal health as men age.

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