Ashwagandha supplementation shows cognitive and physical benefits in adults

BackgroundThis study aimed to systematically review and evaluate the effects of Withania somnifera (L.) Dunal (Solanaceae) supplementation on cognitive and physical function in adults by meta-analysis.MethodsFollowing PRISMA guidelines, we searched PubMed, Web of Science, Cochrane Library, and Embase from inception to 1 February 2026. Ramdom control trials were included to evaluate the effects of Ashwagandha on cognitive function, musclestrength, testosterone, body weight, and body fat percentage by meta-analysis using Stata 14. A random-effects model was used to calculate standardized mean differences (SMD) with 95% confidence intervals. To assess the heterogeneity, sensitivity analyses and subgroup analyses were conducted. Methodological quality and risk of bias were assessed with RoB 2, evidence certainty for each outcome was evaluated with GRADE system, and botanical reporting was assessed with the ConPhyMP checklist.ResultsTwenty studies with 1,249 participants were included. Ashwagandha significantly improved memory (SMD = 0.52; 95% CI: 0.27–0.78; P < 0.001; I2 = 29.7%), attention and processing speed (SMD = 0.29; 95% CI: 0.07–0.51; P = 0.009; I2 = 0%), and executive function (SMD = −0.42; 95% CI: −0.70 to −0.13; P = 0.004; I2 = 37.5%). Visuospatial ability improved after excluding one heterogeneous study (SMD = 0.39; 95% CI: 0.08–0.70; P = 0.013; I2 = 0%). Only one study assessed global cognition and reported significant improvement. For physical outcomes, Ashwagandha increased testosterone (SMD = 0.33; 95% CI: 0.13–0.54; P = 0.001; I2 = 20.8%) and muscle strength (SMD = 0.58; 95% CI: 0.12–1.04; P = 0.013; I2 = 56.9%). Subgroup analysis showed significant muscle strength gains in physically active individuals (SMD = 1.03; 95% CI: 0.56–1.49; P < 0.001; I2 = 0%) but not in untrained or special populations. No significant effects were observed on body weight or body fat percentage. Sensitivity analyses confirmed robustness, and most studies were rated as high or moderate quality.ConclusionAshwagandha supplementation significantly improved several aspects of cognitive function (including global cognitive, memory, attention and processing speed, executive function, and visuospatial ability), as well as serum testosterone and muscle strength in adults, but did not affect body weight or body fat percentage.Systematic Review Registrationhttps://www.crd.york.ac.uk/PROSPERO/view/CRD420261292996.