Adaptogenic Properties, Physical Performance, and Metabolic Health
Withania somnifera, commonly known as Ashwagandha, is a plant from the Ayurvedic tradition that is increasingly becoming the focus of contemporary scientific literature.
In the current context—dominated by chronic stress, sleep disorders, and growing attention to mental and physical health—this adaptogen has earned a prominent position.
The article published by Sprengel et al. in Nutrition & Metabolism in 2025 offers a detailed review of the available evidence, focusing on three main areas: biological mechanisms, clinical benefits, and applications in sports.
Physiological Mechanisms: How Ashwagandha Works
Sleep, Neurotransmitters, and Sleep Quality
Sleep quality is a fundamental parameter for overall health. Ashwagandha appears to act directly on the GABAergic system, which is primarily responsible for regulating relaxation and sleep onset.
Studies on animal models and humans have shown a reduction in sleep latency, an increase in deep sleep phase, and a rise in GABA concentration in the brain. The effects are more pronounced in subjects with chronic insomnia and in protocols that exceed eight weeks of supplementation.
Cortisol and Stress Response
Ashwagandha’s action on the HPA axis is one of its most solidly documented mechanisms. In numerous clinical studies, daily supplementation with doses between 250 and 500 mg led to a significant reduction in morning cortisol levels. This effect is also reflected subjectively, with improvements in perceived stress, quality of life, and symptoms related to anxiety and depression.
It is also hypothesized that some active compounds of the plant, such as withaferin A, interact directly with glucocorticoid receptors, modulating the hormonal response to stress.
Clinical Benefits: Hormones, Inflammation, and General Health
Testosterone and Reproductive Function
Ashwagandha also appears to positively influence the sexual hormonal axis. Several studies report a significant increase in testosterone levels, especially in men undergoing strength training or with subclinical conditions.
The effects are attributed to a combination of factors: improved sleep, reduced stress, and a possible direct effect on the gonads.
In the field of male fertility, the results are particularly encouraging: increases in sperm concentration, motility, and LH levels suggest a concrete impact on semen quality.
Inflammation and Oxidative Stress
Ashwagandha’s antioxidant and anti-inflammatory properties are confirmed in both preclinical and clinical studies. Regular intake of the plant is associated with:
- Reduction of inflammatory markers such as NF-κB
- Increase of antioxidant enzymes such as superoxide dismutase and catalase
- Improvement of total plasma antioxidant capacity
These effects open up application possibilities in areas such as cellular aging prevention and the management of chronic inflammatory diseases.
Sports Performance: Promising but Still Partial Results
Strength, Endurance, and Recovery
One of the most fascinating research areas on Ashwagandha concerns physical performance. Some meta-analyses suggest improvements in various sports parameters:
- Increase in maximal strength (1RM in bench press, squat, leg extension)
- Increase in VO2max in athletes and trained individuals
- Reduction in muscle fatigue and improved recovery
However, despite the positive results, the total number of studies remains limited, particularly regarding professional athletes.
Body Composition and Metabolism
Ashwagandha has shown support for changes in body composition when combined with resistance training. Subjects taking the plant recorded increases in lean mass and reductions in fat mass. Some animal studies also suggest a possible increase in energy expenditure and an improvement in mitochondrial function, but more robust human data are needed to confirm these results.
Mental Health and Cognition
Anxiety and Psychological Well-Being
Ashwagandha has also achieved significant results in reducing anxiety. Both in healthy individuals and in patients with generalized disorders, scores on clinical tests such as the Hamilton Anxiety Scale were significantly reduced compared to placebo. Its effectiveness seems comparable, in some cases, to that of anxiolytic drugs, but with a much more favorable side effect profile.
Memory and Cognitive Functions
Studies indicate that Ashwagandha supplementation can improve memory, information processing speed, and cognitive flexibility. These benefits are documented both in young subjects under mental stress and in the elderly with mild cognitive decline.
if your company is interested in creating or manufacturing an Ashwagandha-based product:
Source: Sprengel M., Laskowski R., Jost Z. (2025), “Withania somnifera supplementation: a review of its mechanisms, health benefits, and role in sports performance”, Nutrition & Metabolism
