Proof.Fit

Ashwagandha

18 benefits mapped to clinical evidence across supplements.

Benefit Evidence

Wellbeing
Strong

Stress/cortisol ↓

Sleep/recovery ↑

Mood/cognition ↑

1,166 people
Stress & Anxiety
Moderate

Stress/anxiety ↓ PSS

Anxiety ↓ HAM-A −41%

897 people
Energy & Fatigue
Moderate

Sleep/fatigue boosts

Energy/recovery +performance

725 people
Mood balance
Moderate

Stress/anxiety ↓

Mood/cognition ↓ fatigue

655 people
Illness recovery
Moderate

Recovery/symptoms +50%

Performance/recovery +10%

724 people
Hormone balance
Moderate

Thyroid + T3/T4

Stress/cortisol ↓

Sex hormones ↑ DHEA-S/testosterone

632 people
Sleep quality
Moderate

Sleep quality, TST

Latency, efficiency

520 people
Healthy aging
Moderate

Stress/cortisol ↓

Memory/attention ↑

418 people
Focus & concentration
Moderate

Memory/attention + MoCA

+7-32%

Working memory/reaction time

329 people
Memory
Moderate

Memory +31.7%

Attention/RT

Working memory +0.51

329 people
Immune support
Moderate

Immune markers +

Inflammation −

587 people
Endurance
Moderate

Strength/size + recovery

Endurance: VO2max/time

276 people
Inflammation
Moderate

IL-6, TNF-α ↓

IL-6 ↓ (subgroup)

IL-6 -

490 people
Strength
Moderate

Strength +46kg

Recovery/hormones +11.7%

256 people
Sexual wellness
Moderate

Testosterone,+97 ng/dL

Female sexual function

Sperm quality,+25.6%

320 people
Fertility
Moderate

Sperm quality +12–26%

Hormones shift fertility

320 people
Antioxidant
Moderate

Antioxidant + levels

Antioxidant +0.

284 people
Weight management
Moderate

Body fat -3.47%

BMI -3.31 kg/m²

Strength gains +46 kg

180 people