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Ash7.5
Ashwagandha – Forschung
Hilft wahrscheinlich
83 begutachtete Studien
Was die Evidenz sagt
Hilft wahrscheinlich
Ashwagandha scheint in 14 von 14 Studien mit messbaren Effekten zu helfen — die Evidenz tendiert klar ins Positive.
Die meiste Evidenz stammt aus hochwertigen Meta-Analysen und randomisierten Studien, veröffentlicht 2012–2026 mit einer typischen Studiengröße von 60 Teilnehmenden.
Basierend auf 83 Studien · 8 Meta-Analysen · 33 RCTs · 20,896 Teilnehmende insgesamt
Depression & moodVerbessert Wohlbefinden und Stressresilienz-Werte in RCTs · 4-8 weeks
Überwiegend Mechanismus / Beobachtung7 Studien
Men's vitalityVerbessertes Cortisol-Gleichgewicht und hormonelle Regulation innerhalb von 4-8 Wochen · 4-8 weeks · Verbesserte Sexualfunktion und Testosteron · 4-8 weeks
Überwiegend Mechanismus / Beobachtung7 Studien
Muscle strength & powerModerate Kraft- und Muskelzuwächse · 8-12 weeks
Überwiegend Mechanismus / Beobachtung6 Studien
Weight management
Überwiegend Mechanismus / Beobachtung6 Studien
RecoveryBessere Erholung nach dem Training durch Cortisolsenkung · 4-8 weeks
Überwiegend Mechanismus / Beobachtung5 Studien
Endurance & exercise performanceVO2max-Verbesserung von ~3-5% bei trainierten Personen · 8-12 weeks · Verbessert Leistung, VO2 max und Erholung bei Sportlern · 8-12 weeks
Überwiegend Mechanismus / Beobachtung5 Studien
Inflammation
Überwiegend Mechanismus / Beobachtung5 Studien
Women's healthKann bei der Bewältigung von Wechseljahresbeschwerden wie Hitzewallungen und Stimmungsschwankungen helfen · 4-8 weeks · Unterstützt einen gesunden Östrogenstoffwechsel und das hormonelle Gleichgewicht · 4-8 weeks
Zu wenige bewertete Studien2 Studien
Lean body mass & muscle growthModerate Kraft- und Muskelzuwächse · 8-12 weeks
Zu wenige bewertete Studien1 Studie
Fertility & reproductiveKann die reproduktive Gesundheit und Fruchtbarkeitsmarker unterstützen · 4-12 weeks
Zu wenige bewertete Studien1 Studie
Heart & blood pressure
Zu wenige bewertete Studien1 Studie
Glucose & metabolic
Zu wenige bewertete Studien1 Studie
In Zahlen
Aus 61 Studien mit messbaren Effekten gezogen
Wahrscheinlich echte Effekte
89%
über Studien hinweg
Untersuchte Personen
21k
typische Studie: 60 Personen
Stärkste Designs
41
8 gepoolt, 33 randomisiert
Zeigte Nutzen
100%
14/14 Studien
Wie lange Studien liefen
1–4 Wochen
2
1–3 Monate
8
Untersuchte Populationen
General population3
Adults with stress3
Men2
Healthy adults2
Aktives Forschungsgebiet
69 Studien in den letzten 5 Jahren · Neueste Meta-Analyse: 2026
201220192026
1Anxiety and stress reductionMeta-AnalyseCited 11×n=873 · large study2024
The findings from the included studies indicate that Ashwagandha formulations have beneficial effects on stress and anxiety.
Arumugam V et al. · Explore (NY) (2024)
Significant effect on the Perceived Stress Scale (PSS) (MD = -4.72, 95 % CI = [-8.45 to -0.99]).
Significant effect on the Hamilton Anxiety Scale (HAS) (MD = -2.19, 95 % CI = [-3.83 to -0.55]).
Significant reduction in serum cortisol levels (MD = -2.58, 95 % CI = [-4.99 to -0.16]) compared to placebo.
4Hypothyroidism signs and symptomsSystematische ÜbersichtCited 3×n=186 · medium study2023
Some herbal remedies, including Nigella sativa L., ashwagandha, and Mentha x Piperita L., can improve the signs and symptoms of primary hypothyroidism, but using a more extensive and advanced methodology will provide us with more complete results.
Javidi N et al. · Current drug discovery technologies (2023)
Likely real
In one study, Nigella sativa L. caused a significant decrease in weight (P=0.004) and body mass index (BMI) (P=0.002).
TSH levels were reported to be decreased and T3 increased in the treatment group (P =0.03) (P=0.008), respectively.
In another study on Nigella sativa L., results did not show a significant difference between the two groups (p=0.02).
5Cognitive function and nootropic effectsSystematische ÜbersichtCited 31×2023
Together, the results from the compiled studies highlight the nootropic effects and the inconsistencies regarding PDNs that require further research.Supplemental data for this article is available online at https://doi.org/10.1080/10408398.2021.2021137.
Lorca C et al. · Critical reviews in food science and nutrition (2023)
Bacopa monnieri improves language, learning and memory.
Withania somnifera (Ashwagandha) modulates anxiety and social-related cognitions.
Caffeine enhances attention and executive functions.
8Anxiety and insomnia reductionMeta-AnalyseCited 9×2024
While W. somnifera extracts yielded promising results, further research with larger sample sizes is needed to confirm its effects on anxiety and insomnia.
Fatima K et al. · Human psychopharmacology (2024)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Likely real
Pooled results from five RCTs (n = 254) demonstrated that W. somnifera significantly reduced HAM-A scores (MD = -5.96; [95% CI -10.34, -1.59]; P = 0.008; I2 = 98%), as well as sleep parameters such as SOL, TST, PSQI, and SE, but not WASO and TIB.
While W. somnifera extracts yielded promising results, further research with larger sample sizes is needed to confirm its effects on anxiety and insomnia.
10Testosterone concentrationsSystematische ÜbersichtCited 28×n=32 · small study2021
Overall, 9 out of 32 studies demonstrated statistically significant increases in testosterone concentrations.
Smith SJ et al. · Advances in nutrition (Bethesda, Md.) (2021)
Overall, 9 out of 32 studies demonstrated statistically significant increases in testosterone concentrations.
Conclusions are moderated by the paucity of research for many herbs, the variation in dosages and extracts used, small sample sizes, and the heterogeneity of study characteristics.
Also, further research is required before definitive conclusions on efficacy and safety can be made.
11Treatment recommendations for nutraceuticals and phytoceuticals in psychiatric disordersMeta-AnalyseCited 117×2022
Based on the current data and clinician input, a range of nutraceuticals and phytoceuticals were given either a supportive recommendation or a provisional recommendation across a range of various psychiatric disorders.
Sarris J et al. · The world journal of biological psychiatry : the official journal of the World Federation of Societies of Biological Psychiatry (2022)
Based on the current data and clinician input, a range of nutraceuticals and phytoceuticals were given either a supportive recommendation or a provisional recommendation across a range of various psychiatric disorders.
However several had only a weak endorsement for potential use; for a few it was not possible to reach a clear recommendation direction, largely due to mixed study findings; while some other agents showed no obvious therapeutic benefit and were clearly not recommended for use.
It is the intention of these guidelines to inform psychiatric/medical, and health professional practice globally.
13Anxiety symptoms (HAMA scores)Meta-AnalyseCited 48×n=29 · very small study2022
Medicinal herbs may be promising for the treatment of anxiety.
Zhang W et al. · Pharmacological research (2022)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Kava was found to be an effective anxiolytic (MD: -2.46, 95% CrI: -4.47 to -0.32) but possibly ineffective in patients with generalized anxiety disorder (MD: -0.17, 95% CrI: -2.55 to -1.97).
Ginkgo biloba (MD: -4.63, 95% CrI: -9.01 to -0.23) and Withania somnifera (MD: -4.90, 95% CrI: -9.70 to -0.17) were efficacious, as measured by HAMA scores but the trials were limited by their small sample sizes.
Conversely, although Passionflower (MD: -4.20, 95% CrI: -8.82 to 0.16) and Saffron (MD: -2.71, 95% CrI: -6.06 to 0.57) did not reduce HAMA scores significantly in the summary network, both were worthy of further study because of support from separate networks.
15Systematische ÜbersichtCited 64×n=69 · small study2020
Further, there was no in vitro and in vivo inhibition seen for CYP3A4 and CYP2D6, the two major hepatic drug metabolizing enzymes.
Tandon N et al. · Journal of ethnopharmacology (2020)
Properly designed, randomized-controlled, large-size, prospective trials with standardized preparations are needed to ascertain efficacy of Aswagandha root in previously studied and other new indications.
It also appears to be well tolerated, with good adherence and minimal side effects.
Ng QX et al. · Phytotherapy research : PTR (2020)
Overall, there is some early clinical evidence, in the form of randomized, placebo-controlled, double-blind trials, to support the cognitive benefits of W. somnifera supplementation.
However, a rather heterogeneous study population was sampled, including older adults with mild cognitive impairment and adults with schizophrenia, schizoaffective disorder, or bipolar disorder.
In most instances, W. somnifera extract improved performance on cognitive tasks, executive function, attention, and reaction time.
Aside from this, future focus should involve the incorporation of more biomarker analysis, in particular pharmacogenomics, to determine genetic factors moderating response to herbal medicines.
Sarris J · Phytotherapy research : PTR (2018)
Other encouraging herbal medicines with preliminary evidence include Curcuma longa (turmeric) in depression, Withania somnifera (ashwagandha) in affective disorders, and Ginkgo biloba (ginkgo) as an adjunctive treatment in Schizophrenia.
Although depression and anxiety are commonly researched, many other mental disorders still require further prospective investigation.
Although the previous review suggested increasing the adjunctive study of select herbal medicines with pharmaceuticals, this was still only found to sparingly occur in research designs.
19Cognitive function improvementSystematische ÜbersichtCited 13×2020
However, further research is required to validate their effect as well as determine recommended doses.
Gkotzamanis V et al. · Psychiatrike = Psychiatriki (2020)
In total, eight studies investigated interventions on people with Mild Cognitive Impairment or Subjective Cognitive Impairment and all of them reported significant cognitive benefits in some cognitive domains.
On the contrary, the remaining two studies included individuals with diagnosed dementia reported minimal to hardly any benefits.
Conclusively, the interventions of the studies reviewed seem promising for individuals at risk of dementia, but not for those who are already diagnosed with dementia.
Such investigations will provide evidence for the efficacy and safety of ashwagandha treatment, thus making the herbal preparations more accessible to a wider audience.
Winther K · Nutrients (2026)
Currently, neither the European Medicines Agency nor the FDA considers ashwagandha as a drug or general health supplement.
Therefore, ashwagandha products are marketed in the West as dietary supplements so that users may be exposed to unscrupulous vendors.
In this narrative/literature review, scientific findings from basic research and human clinical trials on herbal remedies, spanning the period from 1994 to date, were critically evaluated for the purpose of highlighting knowledge gaps to provide context for new research.