What Does Ashwagandha Do? Here Are All the Benefits

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If you’re interested in adaptogen supplements, then you might be wondering “What does ashwagandha do?” A popular ingredient in wellness and beauty products, ashwagandha has become a buzzword in recent years. However, like most wellness trends, it’s nothing new.

According to Trevor Cates, ND, a naturopathic doctor and founder of The Spa Dr., ashwagandha has been used for centuries in Ayurvedic medicine. “Ashwagandha is a powerful adaptogenic herb to help the body adapt to stress and restore balance,” the expert says. “It comes from the root of the Withania somnifera plant and is known for its calming and revitalizing properties—something I often recommend to help support a healthy stress response and overall well-being.”

Clarissa Lenherr, a registered nutritional-therapy practitioner and a certified member of the British Association of Nutrition and Lifestyle Medicine, adds that ashwagandha can also help manage your body’s response to stress in the future.

“Research suggests it may help improve resilience to stress and enhance quality of life,” says Lenherr. “For example, a double-blind, placebo-controlled trial in adults found that high-concentration, full-spectrum ashwagandha root extract significantly improved stress resistance and well-being.“

Benefits of ashwagandhaBetter sleep

“Ashwagandha may also support better sleep. Although research is still limited, some small studies have found it could be helpful for people experiencing insomnia,” says Lenherr.

Dr. Cates agrees: “I often suggest ashwagandha to people looking to reduce anxiety and improve sleep, energy, and focus—especially when they’re feeling overwhelmed or burned out.”

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Balance cortisol levels

“Ashwagandha helps the body stay resilient in the face of stress by supporting the adrenal glands and balancing cortisol levels. What I love about it is that it promotes a sense of calm and grounded energy—without making you feel sedated,” says Dr. Cates. “It may also support hormone balance and immune function. It’s one of those herbs that can make a noticeable difference when used consistently as part of a holistic approach to health.”

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Antioxidant support

“It also provides antioxidant support, which is key for protecting the body from oxidative stress and aging,” says Dr. Cates.