Ashwagandha (Withania somnifera) has been used in Ayurvedic medicine for 3,000+ years. In recent years it has exploded globally. Here is what clinical evidence actually shows.
What It Genuinely Helps With
Stress and anxiety: The strongest evidence. Multiple double-blind trials show KSM-66 and Sensoril extracts significantly reduce cortisol and self-reported stress scores.
Sleep quality: Studies show 600mg daily for 8 weeks improved sleep onset and quality in adults with insomnia.
Male fertility: Several studies show improvements in sperm count, motility and testosterone in men taking 5g root powder daily for 3 months.
Strength: Modest but real improvements in resistance training outcomes at 600mg/day over 8 weeks.
What It Does NOT Do
Claims around weight loss, cancer prevention and dramatic cognitive enhancement are not supported by current evidence. Be sceptical of brands making these claims.