Ashwagandha Overrated Supplement or Game Changer

The ashwagandha plant is a small shrub with yellow flowers that’s native to India and Southeast Asia. Its botanical name is Withania somnifera, and it’s also known by several other names, including “Indian ginseng” and “winter cherry.” “Ashwagandha” is Sanskrit for “smell of the horse,” which refers to both the herb’s scent and its potential ability to increase strength.
Each study was scored based upon its risk of bias being low, with some concerns, or high for each criterion. The reference lists of relevant papers were also examined to locate additional studies that were not identified by the initial database search. “Herbs, spices, plants, or their extracts” will henceforth be referred to as “herbs.” For example, saffron has demonstrated antidepressant and anxiolytic effects (23), curcumin appears to offer pain relief for sufferers of arthritis (24), and cinnamon may support blood-sugar regulation in type 2 diabetics (25).
That’s not unusual for supplements, but it is a reminder that there are no guarantees here. Anecdotally, some people also report headaches and just feeling off, for lack of a better term. A good number of them are funded by the companies that manufacture the extracts being tested. Many of the studies are small, often involving fewer than 60 participants.
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Eight weeks of daily supplementation with 2.4 g of a cordyceps extract in 16 healthy men aged between 19 and 25 y did not significantly increase testosterone concentrations compared with the placebo group. Twelve weeks of daily supplementation with 1.0 g of a musali extract in 40 healthy men, aged between 20 and 40 y, did not significantly increase testosterone concentrations compared with the placebo group. In an acute study (2 h) conducted in 8 men with a mean age of 21.3 ± 0.7 y, supplementation of 20 g of Korean red ginseng root extract did not increase testosterone concentrations (65), lin-buckley.blogbright.net while in 30 healthy, endurance-trained men, aged between 18 and 40 y, Panax ginseng (an ethanolic liquid extract equivalent to 2 g of dried root, daily) did not increase testosterone concentrations after 6 wk of supplementation (38). One randomized, double-blind, placebo-controlled study was conducted examining the effects of a forskohlii root extract, manufactured to contain a forskolin concentration of 10% (Forslean) daily (extraction process not provided) on testosterone concentrations (40). Garden of Life mykind Organics Ashwagandha Stress & Mood provides 600 mg of organic ashwagandha root extract — the same dose found to increase testosterone levels in the studies above. A 2019 study in Medicine found that 240mg per day of ashwagandha root extract significantly reduced anxiety and stress levels compared to placebo over 8 weeks. Moreover, 8 wk of supplementation with an ashwagandha root extract resulted in a significant increase in both muscle strength and testosterone concentrations (62).