Ashwagandha

Stress/cortisol ↓

Sleep/recovery ↑

Mood/cognition ↑

Stress/anxiety ↓ PSS

Anxiety ↓ HAM-A −41%

Sleep/fatigue boosts

Energy/recovery +performance

Stress/anxiety ↓

Mood/cognition ↓ fatigue

Recovery/symptoms +50%

Performance/recovery +10%

Thyroid + T3/T4

Stress/cortisol ↓

Sex hormones ↑ DHEA-S/testosterone

Sleep quality, TST

Latency, efficiency

Stress/cortisol ↓

Memory/attention ↑

Memory/attention + MoCA

+7-32%

Working memory/reaction time

Memory +31.7%

Attention/RT

Working memory +0.51

Immune markers +

Inflammation −

Strength/size + recovery

Endurance: VO2max/time

IL-6, TNF-α ↓

IL-6 ↓ (subgroup)

IL-6 -

Strength +46kg

Recovery/hormones +11.7%

Testosterone,+97 ng/dL

Female sexual function

Sperm quality,+25.6%

Sperm quality +12–26%

Hormones shift fertility

Antioxidant + levels

Antioxidant +0.

Body fat -3.47%

BMI -3.31 kg/m²

Strength gains +46 kg