Asparagus extract-based supplements may help improve sleep, reduce anxiety, and support cognitive function. This is the conclusion reached by researchers from the University of Reading in the UK, who analyzed 16 studies involving 503 participants. The results of the systematic review are published in the British Journal of Nutrition (BJN).
Scientists reviewed 14 scientific publications on the effects of asparagus-based products on sleep, mood, and mental abilities. In most experiments, participants took concentrated supplements—including fermented asparagus stem extract—rather than simply eating the vegetable.
The most consistent results were found regarding sleep: in many studies, participants reported improvements in sleep quality and duration, as well as a more restorative feeling of rest upon waking. The most pronounced effect was observed in people who initially experienced sleep problems. However, the improvement in night rest was not always accompanied by a decrease in daytime sleepiness.
Some experiments also noted a reduction in anxiety and improvements in certain indicators of memory, attention, and thinking. For example, in a one-year study involving 30 older adults with mild cognitive impairment, taking 1,000 mg per day of one of the extracts was associated with better performance on cognitive tests compared to a placebo. At the same time, other studies did not reveal significant changes.
One of the possible mechanisms of action is associated with the HSP70 protein, which helps cells cope with stress and protects them from damage. However, its role in improving sleep and cognitive functions has yet to be confirmed.
The authors emphasize that the results are still preliminary. Most of the studies were small and short-term, and the composition of the supplements varied. Furthermore, the review does not prove that regular consumption of asparagus as food has the same effect.