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Ash7.5
Ashwagandha Research
Likely helps
117 peer-reviewed studies
What the evidence says
Too few graded studies
Ashwagandha doesn't have enough studies with structured effect-size data yet to pool a verdict. Browse the studies below for individual findings.
Most evidence is from high-quality meta-analyses and randomised trials published 2009–2026 with a typical study size of 60 participants.
Based on 117 studies · 14 meta-analyses · 52 RCTs · 2,112 total participants
Endurance & exercise performanceImproves output, VO2 max, and recovery in athletes · 8-12 weeks · VO2max improvement of ~3-5% in trained individuals · 8-12 weeks
Too few graded studies10 studies
Depression & moodImproves well-being and stress resilience scores in RCTs · 4-8 weeks
Too few graded studies8 studies
RecoveryBetter exercise recovery via cortisol reduction · 4-8 weeks
Too few graded studies8 studies
Energy & fatigueReduces perceived fatigue and improves energy via cortisol modulation · 2-4 weeks
Too few graded studies8 studies
Men's vitalityLower cortisol in stressed adults within 4-8 weeks. Testosterone rose in small trials in men · 4-8 weeks · Improved sexual function and testosterone · 4-8 weeks
Too few graded studies8 studies
Neuroprotection & brain agingLowers cortisol in stressed adults. Protection of the brain has not been measured · 4-8 weeks
Too few graded studies8 studies
Inflammation
Too few graded studies6 studies
Weight management
Too few graded studies6 studies
Fertility & reproductive
Too few graded studies5 studies
Lean body mass & muscle growthModest strength and muscle gains · 8-12 weeks
Too few graded studies2 studies
Women's healthMay help manage menopausal symptoms like hot flashes and mood changes · 4-8 weeks · One 100-woman perimenopause trial eased climacteric symptoms. Estrogen metabolism was not measured · 4-8 weeks
Too few graded studies2 studies
Heart & blood pressure
Too few graded studies1 study
Glucose & metabolic
Too few graded studies1 study
By the numbers
Pulled from 52 studies with measurable effects
Likely real effects
89%
across studies
People studied
2,112
typical study: 60 people
Strongest designs
66
14 pooled, 52 randomised
Showed benefit
100%
2/2 studies
How long studies ran
1–4 weeks
2
1–3 months
7
Populations Studied
General population3
Adults with stress3
Men2
Healthy adults2
Active research area
90 studies in the last 5 years · Latest meta-analysis: 2026
200920172026
1Anxiety and stress reductionMeta-AnalysisCited 19×n=558 · large study2024
In plain English: 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.
9Hypothyroidism signs and symptomsSystematic ReviewCited 3×n=186 · medium study2023
In plain English: 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).
In plain English: 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.
In plain English: Some other complementary therapies, including cannabinoids, require further, methodologically sound, research.
Byrne GJ · Current opinion in psychiatry (2023)
Narrative review of recent work on generalised anxiety disorder and its treatment.
It reports some evidence of efficacy for complementary therapies including exercise, yoga, acupuncture and ashwagandha, while antidepressants and quetiapine have the established evidence.
14Cognitive function and nootropic effectsSystematic ReviewCited 41×2023
In plain English: 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.
In plain English: All five studies concluded that WS intervention resulted in greater score improvements (significantly in most cases) than placebo in outcomes on anxiety or stress scales.
Pratte MA et al. · Journal of Alternative and Complementary Medicine (2014)
Five human trials met the criteria. Two of three placebo-controlled dose trials showed significant benefit on the Hamilton Anxiety Scale, and the third approached significance (p = 0.05)
In one trial, naturopathic care with ashwagandha cut Beck Anxiety Inventory scores by 56.5% against 30.5% for psychotherapy. None of the five trials compared ashwagandha with an anxiety medication
All studies had unclear or high risk of bias and could not be pooled, and the authors say the evidence should be received with caution
In plain English: 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)
Review of 69 studies of ashwagandha root, 39 preclinical and 30 clinical.
The 30 human studies reported no serious adverse events, with mild, mostly transient somnolence, epigastric discomfort and loose stools the most common (over 5%).
Some studies reported mild CNS depression and a rise in thyroxine (T4), and the authors call for large, well-designed trials of standardised preparations.
In plain English: Medicinal herbs may be promising for the treatment of anxiety.
Zhang W et al. · Pharmacological research (2022)
Noticeable benefit
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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.
19Psychiatric disorders treatment with nutraceuticals and phytoceuticalsSystematic ReviewCited 126×2022
In plain English: 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.