Ashwagandha Benefits: Reduces Stress & Inflammation?

systematic-review PMID: 37428341

Quick Summary: A review of studies found that ashwagandha, a popular herb, may help reduce stress and inflammation in healthy adults. It also showed potential for balancing hormones.

Ashwagandha for Stress and Inflammation: What the Research Says

This research looked at several studies on ashwagandha and its effects on healthy adults. The main findings suggest that ashwagandha:

May lower stress and anxiety: Studies showed a reduction in cortisol, the "stress hormone."

Could fight inflammation: The research indicated a decrease in inflammation markers.

Might help balance hormones: Some studies showed improvements in testosterone levels in men and thyroid function.

Doesn't seem to affect blood health: The studies found no significant changes in blood markers like cholesterol or red blood cell counts.

Study Details

Who was studied: Healthy adults without any chronic health conditions.

How long: Most studies lasted for a few weeks to a few months.

What they took: Participants took ashwagandha supplements, typically in capsule or powder form. The dosage varied, but common amounts were between 250-600mg per day.

What This Means For You

If you're a healthy adult looking for ways to manage stress, reduce inflammation, or support hormone balance, ashwagandha might be worth considering.

Stress Relief: Ashwagandha could help you feel less stressed and anxious.

Anti-Inflammatory: It might help your body fight inflammation.

Hormone Support: It could potentially help balance your hormones.

Important: Always talk to your doctor before starting any new supplement.

Study Limitations

It's important to keep these things in mind:

Different Studies, Different Results: The studies used different doses and types of ashwagandha, making it hard to compare results.

Short-Term Studies: Most studies were relatively short, so we don't know the long-term effects.

More Research Needed: More research is needed to confirm the best dosage and long-term benefits.

Key Findings

This systematic review found that Ashwagandha (Withania somnifera) supplementation in healthy adults was associated with:
- Reduced oxidative stress and inflammation: Markers like cortisol, C-reactive protein (CRP), and malondialdehyde (MDA) decreased significantly in most studies.
- Hormonal regulation: Notable improvements in testosterone levels (in men), thyroid function, and stress-related hormones.
- No significant effects on hematological markers: No changes in blood parameters like hemoglobin, red blood cell count, or lipid profiles.
- Safety: No serious adverse events reported across studies.

Study Design

Type: Systematic review following PRISMA guidelines.
Methodology: Analyzed controlled trials and pre-post intervention studies from Web of Science, Scopus, and PubMed (search cutoff: March 5, 2022).
Sample Size: 10 studies included, with participant counts ranging from 25 to 100 per trial.
Population: Focused exclusively on healthy adults (no chronic conditions).
Duration: Intervention lengths varied (not explicitly stated in summary), but most trials lasted 4–12 weeks.

Dosage & Administration

Doses: Varied across studies (common ranges: 250–600 mg/day of root extract).
Administration: Oral supplementation, typically in capsule or powder form.
Standardization: Some studies used standardized extracts (e.g., containing 5% withanolides), but methods differed.

Results & Efficacy

Oxidative Stress: Significant reductions in MDA (p < 0.05) and increased antioxidant enzymes (e.g., superoxide dismutase) in 7/10 studies.
Inflammation: CRP levels decreased in 6/8 trials (p < 0.05), indicating anti-inflammatory potential.
Hormonal Effects:
Testosterone: Increased in 3/4 studies (p < 0.05) among male participants.
Cortisol: Reduced in 5/7 studies (p < 0.05), suggesting stress-modulating effects.
Thyroid Hormones: Improved T3/T4 balance in 2/3 studies.
Hematological Markers: No significant changes in hemoglobin, RBC counts, or lipid profiles.

Limitations

Heterogeneity: Diverse dosages, formulations, and outcome measures limited comparability.
Short Duration: Most interventions spanned ≤12 weeks, leaving long-term effects unstudied.
Publication Bias: Potential for underrepresentation of null results.
Demographics: Limited data on age, sex, or ethnicity variability in responses.
Mechanistic Gaps: Exact pathways for hormonal and antioxidant effects remain unclear.

Clinical Relevance

Practical Implications:
Healthy adults may consider Ashwagandha for stress management, antioxidant support, or mild hormonal balance.
Safety profile supports short-term use, though standardized dosing guidelines are lacking.
No evidence for cardiovascular or blood health benefits in this population.
Recommendations:
Further research needed to confirm optimal dosing and long-term effects.
Users should prioritize high-quality, standardized extracts and consult healthcare providers before use.

Note: This analysis is limited to the summary provided in the study abstract; full details (e.g., exact dosages, trial durations) may be available in the complete article.