Wirkung von Ashwagandha

Was ist Ashwagandha?
Herkunft von Ashwagandha
Warum ist Ashwagandha so beliebt?
Wirkstoffe von Ashwagandha
Unterschiede zwischen Wurzel- und Blattextrakten
Wirkung von Ashwagandha
Stressreduktion und adaptogene Wirkung
Förderung der Schlafqualität
Hormonelle Balance
Bessere Mitochondrienfunktion
Ashwagandha für spezielle Zielgruppen
Ashwagandha im Sport
Wirkung bei Männern
Wirkung bei Frauen
Wissenschaftliche Erkenntnisse und Studien
Einnahme und Dosierung
Wie viel Ashwagandha sollte man einnehmen?
Wie viel Ashwagandha sollte man einnehmen?
Ab wann wirkt Ashwagandha?
Nebenwirkungen
Intensive Träume
Auswirkung auf die Leber
Fazit
Quellen
1
Park, Chun Woong et al. “Sleep-promoting activity of amylase-treated Ashwagandha (Withania somnifera L. Dunal) root extract via GABA receptors.” Journal of food and drug analysis vol. 31,2 278-288. 15 Jun. 2023, https://pubmed.ncbi.nlm.nih.gov/37335157/.
2
Deshpande, Abhijit et al. “A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults.” Sleep medicine vol. 72 (2020): https://pubmed.ncbi.nlm.nih.gov/32540634/.
3
Langade, Deepak et al. “Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study.” Journal of ethnopharmacology vol. 264 (2021): https://pubmed.ncbi.nlm.nih.gov/32818573/.
4
Langade, Deepak et al. “Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study.” Cureus vol. 11,9 e5797. 28 Sep. 2019, https://pmc.ncbi.nlm.nih.gov/articles/PMC6827862/.
5
Lopresti, Adrian L et al. “An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study.” Medicine vol. 98,37 (2019): https://pmc.ncbi.nlm.nih.gov/articles/PMC6750292/.
6
Lopresti, Adrian L et al. “Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trials” (2021): https://www.sciencedirect.com/science/article/abs/pii/S2210803321000142.
7
Remenapp, A et al. “Efficacy of Withania somnifera supplementation on adult's cognition and mood.” Journal of Ayurveda and integrative medicine vol. 13,2 (2022): https://pubmed.ncbi.nlm.nih.gov/34838432/.
8
Gopukumar, Kumarpillai et al. “Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study.” Evidence-based complementary and alternative medicine : eCAM vol. 2021 8254344. 30 Nov. 2021, https://pubmed.ncbi.nlm.nih.gov/34858513/.
9
Wankhede, Sachin et al. “Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial.” Journal of the International Society of Sports Nutrition vol. 12 43. 25 Nov. 2015, https://pubmed.ncbi.nlm.nih.gov/26609282/.
10
Verma, Narsingh et al. “Effects of Ashwagandha ( Withania somnifera) standardized root extract on physical endurance and VO 2max in healthy adults performing resistance training: An eight-week, prospective, randomized, double-blind, placebo-controlled study.” F1000Research vol. 12 335. 8 Apr. 2024, https://pubmed.ncbi.nlm.nih.gov/38988644/.
11
Della Porta, Matteo et al. “Effects of Withania somnifera on Cortisol Levels in Stressed Human Subjects: A Systematic Review.” Nutrients vol. 15,24 5015. 5 Dec. 2023, https://pubmed.ncbi.nlm.nih.gov/38140274/.
12
Philips, Cyriac A et al. “Ashwagandha-induced liver injury-A case series from India and literature review.” Hepatology communications vol. 7,10 e0270. 27 Sep. 2023, https://pubmed.ncbi.nlm.nih.gov/37756041/.
13
Lubarska, Marta et al. “Liver Dangers of Herbal Products: A Case Report of Ashwagandha-Induced Liver Injury.” International journal of environmental research and public health vol. 20,5 3921. 22 Feb. 2023, https://pmc.ncbi.nlm.nih.gov/articles/PMC10002162/.
14
Khojah, Ebtihal and Dalia A. Hafez. “Evaluation of Ashwagandha (Withania Somnifera) and its Extract to Protecting he Liver From Damage.” International Journal of Engineering Research and 9 (2020): https://www.semanticscholar.org/paper/Evaluation-of-Ashwagandha-%28Withania-Somnifera%29-and-Khojah-Hafez/24e4a9e77cd8422ad0b16e785ccbd868a76f9e0c.
15
Lopresti, Adrian L et al. “A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males.” American journal of men's health vol. 13,2 (2019): https://pubmed.ncbi.nlm.nih.gov/30854916/.
16
Chauhan, Sanjaya et al. “Effect of standardized root extract of ashwagandha (Withania somnifera) on well-being and sexual performance in adult males: A randomized controlled trial.” Health science reports vol. 5,4 e741. 20 Jul. 2022, https://pubmed.ncbi.nlm.nih.gov/35873404/.
17
Ziegenfuss, Tim N et al. “Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial.” Nutrients vol. 10,11 1807. 20 Nov. 2018, https://pubmed.ncbi.nlm.nih.gov/30463324/.
18
Leonard, Megan et al. “Acute and Repeated Ashwagandha Supplementation Improves Markers of Cognitive Function and Mood.” Nutrients vol. 16,12 1813. 8 Jun. 2024, https://pubmed.ncbi.nlm.nih.gov/38931168/.
19
Philips, Cyriac Abby, and Arif Hussain Theruvath. “A comprehensive review on the hepatotoxicity of herbs used in the Indian (Ayush) systems of alternative medicine.” Medicine vol. 103,16 (2024): https://pubmed.ncbi.nlm.nih.gov/38640296/.
20
Gómez Afonso, Adrián et al. “Effects of Withania somnifera (Ashwagandha) on Hematological and Biochemical Markers, Hormonal Behavior, and Oxidant Response in Healthy Adults: A Systematic Review.” Current nutrition reports vol. 12,3 (2023): https://pubmed.ncbi.nlm.nih.gov/37428341/.
21
Guo, Shiyi, and Mohammad J Rezaei. “The benefits of ashwagandha (Withania somnifera) supplements on brain function and sports performance.” Frontiers in nutrition vol. 11 1439294. 2 Aug. 2024, https://pubmed.ncbi.nlm.nih.gov/39155932/.
22
Speers, Alex B et al. “Effects of Withania somnifera (Ashwagandha) on Stress and the Stress- Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia.” Current neuropharmacology vol. 19,9 (2021): https://pubmed.ncbi.nlm.nih.gov/34254920/.
23
Arumugam, Velan et al. “Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysis.” Explore (New York, N.Y.) vol. 20,6 (2024): https://pubmed.ncbi.nlm.nih.gov/39348746/.
24
Oldoni, Abel A et al. “Neuropsychopharmacological Induction of (Lucid) Dreams: A Narrative Review.” Brain sciences vol. 14,5 426. 25 Apr. 2024, https://pmc.ncbi.nlm.nih.gov/articles/PMC11119155/.
25
Pérez-Gómez, Jorge et al. “Effects of Ashwagandha (Withania somnifera) on VO2max: A Systematic Review and Meta-Analysis.” Nutrients vol. 12,4 1119. 17 Apr. 2020, https://pmc.ncbi.nlm.nih.gov/articles/PMC7230697/.
26
Pandit, Srikanta et al. “Effects of Withania somnifera Extract in Chronically Stressed Adults: A Randomized Controlled Trial.” Nutrients vol. 16,9 1293. 26 Apr. 2024, https://pubmed.ncbi.nlm.nih.gov/38732539/.
27
Lee, Da-Hye et al. “Withania somnifera Extract Enhances Energy Expenditure via Improving Mitochondrial Function in Adipose Tissue and Skeletal Muscle.” Nutrients vol. 12,2 431. 7 Feb. 2020, https://pubmed.ncbi.nlm.nih.gov/32046183/.
28
Chandrasekhar, K et al. “A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults.” Indian journal of psychological medicine vol. 34,3 (2012): https://pubmed.ncbi.nlm.nih.gov/23439798/.
29
Ajgaonkar, Ashutosh et al. “Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract for Improvement of Sexual Health in Healthy Women: A Prospective, Randomized, Placebo-Controlled Study.” Cureus vol. 14,10 e30787. 28 Oct. 2022, https://pubmed.ncbi.nlm.nih.gov/36447681/.
30
Ambiye, Vijay R et al. “Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study.” Evidence-based complementary and alternative medicine : eCAM vol. 2013 (2013): https://pubmed.ncbi.nlm.nih.gov/24371462/.