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Asparagus sometimes gets a bad rap.
It’s known for an earthy, slightly bitter flavor, along with a distinctly sulfurous odor that shows up in urine within just a couple hours.
But a growing body of research suggests asparagus may be an unsung hero for falling asleep fast, improving memory and boosting mood.
In a new review of 16 studies, researchers in the UK and Japan found that people who took supplements made from asparagus tended to have more restful sleep, as well as less anxiety and sharper attention.
People who benefitted from the supplements ranged from college students to taxi drivers and shift workers, groups at risk of poor sleep habits and insomnia.
Asparagus also was associated with more time spent in deep, a crucial sleep stage for rebuilding the body’s muscles and tissues and clearing out waste from the brain associated with dementia.
While the review was small and focused on supplements, it adds to additional research suggesting nutrients in asparagus may be associated with better sleep and brain health.
The versatile veggie also contains antioxidants that protect the immune system from foreign invaders, particularly as flu season gets underway.
New research suggests asparagus may improve sleep, mood and memory
In the new review, published in Cambridge University Press, researchers identified 16 studies involving 503 participants that evaluated the impact of asparagus supplements.
Participants ranged from 20 to 87 and included college students, taxi drivers, shift workers and older adults diagnosed with dementia.
Among the studies evaluated, 10 measured sleep. The researchers found that asparagus supplementation was associated with better sleep quality, longer sleep and feeling more rested after waking up.
The benefits were also most pronounced in people who already reported issues with insomnia and other sleep issues.
In one week-long trial of 18 men, for example, those who took asparagus extract had fewer dreams and nightmares and woke up closer to their intended time.
Another study paired the extract with GABA, a natural chemical in the brain that increases calm feelings. GABA itself was not associated with sleep benefits, but pairing it with asparagus extract improved deep sleep levels, according to fitness bands the participants wore.
However, it’s important to note that the review was small and that it also received partial funding from supplement company Amino Up, which can lead to bias.
Additional research has pointed to benefits on sleep function, as well as memory.
In one 2021 study of mice, researchers found that asparagus stem extracts helped reduce the accumulation of amyloid-beta and tau, toxic proteins associated with the development of Alzheimer’s disease.
Asparagus is rich in folate and antioxidants, which may support cognitive health and immune system protection
And a 2023 pilot study of 27 people with mild-to-moderate dementia found that people who took asparagus extract had improved agitation and depression.
Asparagus is rich in folate, an essential nutrient that supports response speed and protection against age-related cognitive decline. Additionally, it is packed with vitamin C, vitamin E and antioxidants called polyphenols that stimulate the activity of red and white blood cells.
Boosting these cells increases the production of antibodies that help protect against illnesses like the flu and common cold.
While supplements can be an easy way to increase asparagus intake, experts consistently recommend opting for real food as often as possible to increase the amount of beneficial nutrients.
Asparagus also is high in fiber, promoting fullness and potentially decreasing the risk of overeating.
