Ashwagandha (Withania somnifera) is an herb traditionally used in Ayurvedic medicine. Its best-studied potential benefits include stress reduction and sleep support, although effects vary and research is still developing.
Potential benefits include:
* Stress and anxiety support — some studies suggest extracts may modestly lower perceived stress and anxiety.
* Better sleep — may help sleep quality and make it easier to fall asleep, particularly in people experiencing stress or insomnia.
* Energy and physical performance — may modestly improve strength, exercise performance, and recovery in some people.
* Focus and mental well-being — early research suggests possible benefits for attention, memory, and mental fatigue.
* Male reproductive health — some studies have found improvements in testosterone or sperm measures in certain men, but this isn’t established for everyone.
* Antioxidant/anti-inflammatory activity — laboratory and small human studies suggest these effects, but it shouldn’t be marketed as treating inflammatory diseases.