Ashwagandha

Ashwagandha is a well-studied adaptogen that helps regulate the body's stress response. It has been shown to lower cortisol levels, improve stress resilience, and reduce anxiety symptoms, including in people with generalized anxiety disorder and moderate stress levels.

Ashwagandha enhances sleep by improving sleep efficiency, reducing sleep onset latency, and increasing total sleep time. Its effects are stronger in individuals with insomnia and anxiety, possibly due to its influence on GABAergic neurotransmission.

Ashwagandha may improve endurance and strength by increasing VO₂ max, enhancing oxygen transport, and boosting muscle strength. Studies have shown significant improvements in aerobic capacity and resistance training performance, particularly in untrained men.

Preliminary evidence suggests ashwagandha may benefit brain health by reducing oxidative stress and inflammation, improving memory, and supporting cognitive function, though more research is needed.