Ashwagandha benefits: what is the “adaptogen relax factor”?

TLDR

• Ashwagandha (Withania somnifera) is a traditional Ayurvedic herb used as an adaptogen to help the body cope with everyday stress and support overall vitality.
• Research suggests standardised Ashwagandha extracts may help support stress response, mood balance, sleep quality, cognitive function, exercise performance, and in men, healthy testosterone levels and sperm quality.
• It works best as part of a simple routine that includes good sleep, movement, and balanced nutrition, rather than as a stand-alone “fix”.
• Ashwagandha isn’t suitable for everyone, and it’s always best to check with your health practitioner before starting any supplementati

What is Ashwagandha

Ashwagandha (Withania somnifera), also known as Indian ginseng or winter cherry, is a herb traditionally used in Ayurvedic (traditional Indian) medicine to support energy, resilience and healthy ageing.

The name “Ashwagandha” is often translated from Sanskrit as “smell of a horse”, referring to the traditional belief that it may help provide the strength and stamina of a horse when used appropriately.

In modern practice, Ashwagandha is commonly described as an adaptogen. Adaptogens are herbs that are:

• Commonly used to help the body adapt to everyday physical and emotional stress
• Thought to support balance in systems such as the nervous and endocrine (hormone) systems
• Typically used alongside healthy lifestyle foundations rather than on their own

Most supplement forms use the root of the plant, often as a standardised extract so the active compounds (withanolides) are present in consistent amounts.

The “adaptogen relax factor”: what does Ashwagandha actually do?

1. Stress support and calm

Stress can affect mood, energy, sleep, focus and even how motivated you feel to look after yourself. Several clinical trials suggest that Ashwagandha may help support the body’s stress response when taken consistently for a number of weeks.

In adults with high perceived stress, standardised Ashwagandha extracts have been shown to:

• Reduce scores on stress questionnaires compared to placebo
• Support healthier cortisol patterns (cortisol is one of the main stress hormones)
• Help people feel more able to cope with daily stressors

In one study, adults taking 300 mg of a concentrated Ashwagandha root extract twice daily for 60 days reported significantly lower stress scores and had lower serum cortisol compared to those taking placebo.

Everyday benefits may include:

• Feeling a bit more grounded during busy periods
• Finding it easier to unwind at the end of the day
• A calmer baseline mood when combined with sleep, movement and supportive nutrition

2. Focus, mental clarity and brain function

Ashwagandha has a long traditional use for supporting memory and cognitive function. Modern research, while still emerging, suggests it may:

• Support attention and mental processing speed
• Help reaction time in certain tasks
• Support aspects of memory in adults

For example, one randomised, placebo-controlled study found that adults taking Ashwagandha daily had improvements in reaction time and some measures of cognitive performance compared to placebo.

In day-to-day life, this may look like:

• Feeling a little sharper during tasks that require concentration
• Less mental “fog” when stress is better managed and sleep is more regular

Ashwagandha is not a substitute for rest, good nutrition or medical care, but it may complement these foundations.

3. Exercise performance, strength and recovery

Ashwagandha is increasingly used in fitness and performance routines. Studies in adults doing structured training suggest that Ashwagandha supplementation may:

• Support increases in strength and power during resistance training
• Improve cardiorespiratory endurance and time-to-exhaustion in some exercise tests
• Support recovery and perceived exercise capacity

Some research also suggests Ashwagandha may help support increases in muscle mass over time when combined with progressive resistance training. Proposed mechanisms include:

• Supporting healthy testosterone levels in men within the normal range
• Helping to maintain more favourable cortisol levels (chronically high cortisol can work against muscle gain)
• Supporting better focus during training, which may improve coordination and effort

This makes Ashwagandha a potential addition to a simple performance and resilience stack that also includes:

• Consistent strength and cardio training
• Adequate protein intake across the day
• Creatine for muscle strength and power
• Good hydration and recovery routines
  

4. Fatigue and sleep support

Stress and poor sleep often travel together. Ashwagandha has been studied for its potential to support sleep quality, particularly when stress is involved.

Research suggests that Ashwagandha may:

• Help shorten the time it takes to fall asleep
• Support improved sleep quality and sleep efficiency
  

Ashwagandha is best used as part of a broader sleep-support routine that includes:

• Regular sleep and wake times (even on weekends)
• A wind-down routine away from bright screens
• Limiting caffeine later in the day
• Supportive nutrients such as magnesium, where appropriate

5. Men’s vitality: testosterone and sperm quality support

For men, stress, energy, training load and reproductive health are closely linked. Several studies in adult men suggest that standardised Ashwagandha root extracts may:

• Support healthy testosterone levels within the normal range
• Improve certain sperm parameters such as count, motility and overall quality
• Do so particularly where high stress is part of the picture

These trials are relatively small and usually run over a number of months. Ashwagandha may be a useful part of a broader men’s vitality routine that also focuses on:

• Regular resistance training and movement
• Nutrient-dense eating, including zinc and omega-3 rich foods
• Limiting smoking and high alcohol intake
• Consistent, good-quality sleep

6. Mood and emotional balance

Ashwagandha has traditionally been used as a nervous system relaxant. Modern research supports its potential role as part of everyday mood support, particularly where stress is the main driver.

Studies suggest Ashwagandha may:

• Support a calmer mood and reduce feelings of irritability
• Help maintain emotional balance alongside lifestyle measures
• Improve scores on some mood and wellbeing scales in adults with mild stress-related symptoms

This does not replace psychological therapy or prescribed medicines when needed, but can be one piece in a wider mood-support plan that might include:

• Talking therapies
• Mindfulness or breathing techniques
• Appropriate movement and social connection

FAQs

1. How long does Ashwagandha take to work?

Most human studies assess benefits after 6–12 weeks of daily use. Some people notice changes earlier, while others notice little difference. Consistency is key, and Ashwagandha should be seen as part of a wider routine rather than an instant effect.

2. Can I take Ashwagandha every day?

Short-term trials (up to around 12 weeks) suggest daily use is generally well tolerated in healthy adults. Long-term data is more limited, so many people:

• Use it for a defined period (for example, a busy or demanding season)
• Then reassess with a health professional before continuing longer term

3. Can I take Ashwagandha with antidepressants or anti-anxiety medication?

Ashwagandha may interact with medicines. It is recommended to seek guidance from your GP, psychiatrist or pharmacist before usage. 

The bottom line

Ashwagandha is a traditional herb with modern research support for its role in stress, sleep, performance and men’s vitality. It offers an “adaptogen relax factor” that may help the body respond more smoothly to everyday stressors when taken consistently and combined with healthy routines.

It is not a magic solution, and it is not right for everyone, but it may be a helpful part of a personalised supplement plan when chosen thoughtfully.

Supplementing with Vitable makes it simpler to integrate Ashwagandha and other nutrients into a daily, sustainable routine that supports your energy, mood and overall wellbeing.

Last updated November 2025