Ashwagandha

Reduces stress and anxiety levels, with consistent and meaningful effects across multiple studies. 1

Improves strength and muscle size moderately, particularly when combined with resistance training. 2, 3

Improves sleep quality and duration moderately, particularly in people experiencing stress or poor sleep. 4

Leads to small increases in testosterone levels, with stronger effects in men under stress or with lower baseline levels. 7

Leads to small improvements in mood and depressive symptoms, primarily in individuals experiencing stress. 5, 6

Improves sperm quality and fertility markers, with small effects and limited supporting evidence. 7, 8, 9