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Asparagus Extract May Improve Sleep Quality, But More Research Is Needed

Fresh Asparagus Spears And Potential Health Benefits

<span>Asparagus</span> is known for one strange effect on the body. A new review suggests it might also help people sleep better, though the evidence is still early.

Researchers at the <span>University of Reading</span>, led by Abigail Davies, working alongside two scientists from the Japanese company Amino Up, systematically reviewed nearly 6,000 published studies on asparagus and human health, according to the review published in the <em><span rel="noindex">British Journal of Nutrition</span></em>. After filtering out animal and lab studies, they were left with 16 human studies across 14 papers, covering 503 participants ranging from college-age adults to people in their late 80s.

None of the studies involved eating asparagus as a vegetable. Participants took concentrated extracts, powders, or asparagus-based foods, many built around a patented ingredient called ETAS. Whether eating asparagus itself would have similar effects wasn’t tested, the researchers noted.

<h2>Sleep Showed The Clearest Results</h2>

Of everything measured, sleep came out strongest. Ten of the 16 studies looked at sleep, and most found some improvement, whether in sleep quality, duration, or how rested people felt on waking, according to the review. People who already struggled with <a href="https://www.healthandme.com/health-wellness/can-poor-sleep-disrupt-ovulation-what-studies-reveal-about-sleep-and-fertility-article-156353392" data-type="tilCustomLink">sleep</a> tended to benefit the most.

<strong>Also Read:</strong> <a href="https://www.healthandme.com/health-wellness/sugar-found-in-red-meat-linked-to-higher-type-2-diabetes-risk-study-finds-article-156370874" data-type="tilCustomLink" target="_blank">Sugar Found In Red Meat Linked To Higher Type 2 Diabetes Risk, Study Finds</a>

In one week-long trial of 18 men, those taking asparagus extract reported fewer nightmares and woke up closer to their intended time, the study found. In another trial, asparagus combined with GABA, a naturally calming brain chemical, improved deep sleep as tracked by a fitness band, while GABA alone did not, suggesting the asparagus extract played a real role.

<h2>Thinking Skills And Mood Showed Mixed, Hopeful Signs</h2>

Seven studies tested cognitive outcomes. The strongest result came from a year-long trial of 30 older adults with mild cognitive impairment: those taking a high daily dose of asparagus extract scored better than a placebo group on tests of overall mental sharpness and reasoning, per the paper. A shorter trial in people with more advanced dementia found no cognitive benefit but did ease agitation and low mood.

Results in healthy younger adults were inconsistent, some trials found faster reaction times and less mental fatigue, others found nothing. The authors suggest healthy people may simply have less room to improve.

Mood and anxiety scores also improved in several studies, and cortisol, the body’s main <a href="https://www.healthandme.com/health-wellness/doomscrolling-before-bed-why-your-brain-struggles-to-switch-off-article-156352966" data-type="tilCustomLink">stress</a> hormone, held steadier in some asparagus groups compared with placebo, though results across studies varied.

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<h2>Why The Findings Come With Caveats</h2>

The review itself flags real limitations: individual studies were small, mostly under 60 participants, mostly male, and mostly a month or less in length. Three studies had no placebo group at all. The paper’s own numbers aren’t perfectly consistent either, its abstract cites “eighteen studies” while the results section says 16, a discrepancy the authors haven’t resolved, according to the published paper.

Also read: <a href="https://www.healthandme.com/nutrition/six-to-eight-cups-of-tea-a-day-linked-to-lower-heart-disease-risk-but-should-you-drink-more-article-156385740" data-type="tilCustomLink">Six To Eight Cups Of Tea A Day Linked To Lower Heart Disease Risk: But Should You Drink More?</a>

Sixteen small studies pointing the same direction, especially on sleep, is worth following up on. But short trials, mostly in men, using a handful of concentrated products, some from researchers tied to the review’s funder, can only raise a question, not answer it. 

Larger, longer, independently funded trials are needed before asparagus supplements can be called a proven sleep aid.

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Asparagus is known for one strange effect on the body. A new review suggests it might also help people sleep better, though the evidence is still early.What The Review Looked AtResearchers at the University of Reading, led by Abigail Davies, working alongside two scientists from the Japanese company Amino Up, systematically reviewed nearly 6,000 published studies on asparagus and human health, according to the review published in the British Journal of Nutrition. After filtering out animal and lab studies, they were left with 16 human studies across 14 papers, covering 503 participants ranging from college-age adults to people in their late 80s.None of the studies involved eating asparagus as a vegetable. Participants took concentrated extracts, powders, or asparagus-based foods, many built around a patented ingredient called ETAS. Whether eating asparagus itself would have similar effects wasn’t tested, the researchers noted.Sleep Showed The Clearest ResultsOf everything measured, sleep came out strongest. Ten of the 16 studies looked at sleep, and most found some improvement, whether in sleep quality, duration, or how rested people felt on waking, according to the review. People who already struggled with sleep tended to benefit the most.Also Read: Sugar Found In Red Meat Linked To Higher Type 2 Diabetes Risk, Study FindsIn one week-long trial of 18 men, those taking asparagus extract reported fewer nightmares and woke up closer to their intended time, the study found. In another trial, asparagus combined with GABA, a naturally calming brain chemical, improved deep sleep as tracked by a fitness band, while GABA alone did not, suggesting the asparagus extract played a real role.Thinking Skills And Mood Showed Mixed, Hopeful SignsSeven studies tested cognitive outcomes. The strongest result came from a year-long trial of 30 older adults with mild cognitive impairment: those taking a high daily dose of asparagus extract scored better than a placebo group on tests of overall mental sharpness and reasoning, per the paper. A shorter trial in people with more advanced dementia found no cognitive benefit but did ease agitation and low mood.Results in healthy younger adults were inconsistent, some trials found faster reaction times and less mental fatigue, others found nothing. The authors suggest healthy people may simply have less room to improve.Mood and anxiety scores also improved in several studies, and cortisol, the body’s main stress hormone, held steadier in some asparagus groups compared with placebo, though results across studies varied.         Why The Findings Come With CaveatsThe review itself flags real limitations: individual studies were small, mostly under 60 participants, mostly male, and mostly a month or less in length. Three studies had no placebo group at all. The paper’s own numbers aren’t perfectly consistent either, its abstract cites “eighteen studies” while the results section says 16, a discrepancy the authors haven’t resolved, according to the published paper.Also read: Six To Eight Cups Of Tea A Day Linked To Lower Heart Disease Risk: But Should You Drink More?The Bottom LineSixteen small studies pointing the same direction, especially on sleep, is worth following up on. But short trials, mostly in men, using a handful of concentrated products, some from researchers tied to the review’s funder, can only raise a question, not answer it. Larger, longer, independently funded trials are needed before asparagus supplements can be called a proven sleep aid.