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(Withania somnifera), also known as Indian Ginseng, is an herb used in Ayurveda, the traditional medicine of India. Its root has a horsey smell and is said to confer the strength and virility of a horse. In Sanskrit, ashva means “horse” and gandha means “smell.” Various parts of the plant are used, but the most common supplemental form is an extract of its roots.

Ashwagandha is best known for its anxiolytic (anti-anxiety) and stress-relieving effects. It also seems to reduce cortisol levels, and this effect is supported by a number of studies. In addition, a growing body of evidence supports the efficacy of ashwagandha for improving total sleep time and sleep quality in people with and without insomnia.

There is also increasing interest in ashwagandha among athletes. Ashwagandha has been reported to improve VO₂max, and preliminary evidence suggests that it improves upper and lower body strength, lower body power, and recovery. It’s unclear whether these effects persist in well-trained athletes. Ashwagandha may also improve sperm quality parameters in men with fertility issues.

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