What Is Ashwagandha Good for?

Written by Kathleen Morrison
Medically Reviewed by Andrea Sleeth WHNP-BC, MSCP

By now, you’ve probably heard about ashwagandha and wondered what all the hype is about.

Well, this little herb has actually been around for centuries, and people are loving it for a reason. It’s an adaptogen, which is fancy talk for something that helps your body handle both physical and mental stress without totally losing it and making your day-to-day life feel a little more balanced.

Ashwagandha extract has deep roots in traditional Indian medicine, where it’s been used for centuries to support overall wellness. And the cool part? Modern research is backing up a lot of what people have known for ages.

What is ashwagandha?

The herbal supplement, ashwagandha, also called Withania somnifera or Indian ginseng, has been a go-to in Ayurvedic medicine for over 3,000 years. Its name literally means “smell of the horse”—partly because of its unique scent and partly because people believed it could give you the strength and vitality of a stallion. Pretty cool, right?

Traditionally, people used the root to help with all sorts of things: boosting energy, supporting memory, helping reproductive health, and just keeping the body and mind balanced. In Ayurveda, it’s considered a Rasayana, which basically means it’s a rejuvenating tonic that promotes overall wellness and longevity. Of course, there’s not a whole lot of scientific evidence to support this in the 21st century, but they must’ve been using it for a reason.

Modern science is starting to catch up, though. Studies show that the active compounds in ashwagandha, called withanolides, can help manage stress hormones and support your body’s natural balance. If you’re thinking about trying it, make sure you're going for standardized ashwagandha root extract formulations from trusted brands that make sure you're getting a consistent, effective dose.

Benefits for stress and anxiety

Ashwagandha is a go-to herb for helping your body handle stress and anxiety more smoothly. Here’s what it can help you with:

• Balances stress hormones: It helps keep cortisol (the hormone that spikes when you’re stressed) more in check, which can support better sleep, immunity, and overall wellness.
• Calms the mind: People taking ashwagandha regularly often feel more grounded, focused, and able to handle daily pressures.
• Supports emotional balance: Studies show it can help those with generalized anxiety disorder feel less overwhelmed and more in control.
• Boosts mood and sexual wellness: It’s been shown that it can also have a positive ripple effect on mood and intimate health—helping to improve sexual function, desire, and satisfaction, especially in women!

It can’t magically eliminate stress (sadly, that’s impossible), but think of ashwagandha as a little helper that nudges your body and mind toward feeling more capable, calm, and balanced.

Benefits for sleep

If you’ve ever stared at the ceiling wondering why your brain won’t switch off, ashwagandha might just become your new bedtime buddy. This herb has a knack for helping support sleep without being a sedative, so it helps your body wind down naturally.

Research shows that ashwagandha can improve sleep quality, helping you fall asleep faster and enjoy deeper, more restorative rest. It works by calming the nervous system and supporting the body’s natural sleep-wake cycle, so your nights feel more refreshing and your mornings less groggy.

Trying ashwagandha for sleep may help you with:

• Falling asleep more easily and staying asleep longer
• Feeling more rested and energized in the morning
• Reduced nighttime tossing and turning
• A calmer, more balanced mind at bedtime

Think of it as a gentle nudge for your body and mind to relax, rather than a hard push. Adding ashwagandha to your nightly routine can help make catching those zzz’s a little easier and a lot more natural.

Benefits for cognitive function

Feel like your brain is running on low battery? Ashwagandha has a long history of supporting stress and anxiety, and modern research is showing that its effects can be even further reaching than that, because we all know how anxiety can mess us up in different ways.

Less anxiety? Often means better sleep. And better sleep can mean sharper cognitive abilities, better memory, and more laser focus when you’re at your desk doing what you need to do. That means your thinking feels sharper, your memory more reliable, and your ability to focus stronger—even on those chaotic days when your to-do list seems endless.

Regularly using ashwagandha to manage your anxiety may lead to extra help with:

• Improved memory recall and learning
• Better focus and concentration during work or study
• A calmer, clearer mental state under stress
• Support for overall brain health over time

Think of it as giving your brain a gentle boost while keeping things balanced. So, incorporating ashwagandha can also be a simple, natural way to reduce anxiety and get better sleep to help your mind feel more alert, focused, and ready to tackle the day.

Benefits for physical performance

Believe it or not, ashwagandha even has a reputation for helping support physical performance, and science backs this up, too. It can help boost strength, endurance, and recovery, making it a favorite for anyone who wants to feel more capable in their workouts or just in everyday life.

Research shows that ashwagandha can help improve muscle strength, increase stamina, and support the body in recovering more efficiently after physical activity. It does this by supporting healthy hormone levels, reducing exercise-related fatigue, and helping your body manage and reduce stress so energy isn’t zapped before you even finish your routine.

Adding ashwagandha to your wellness routine may help with:

• Better endurance during workouts or physical activity
• Faster recovery and less post-exercise soreness
• Increased overall strength and stamina
• A balanced energy flow throughout the day

This can be an awesome but gentle boost for your body, helping you move with more confidence and feel ready for whatever your day (or workout) throws at you.

Potential side effects and things to be aware of

Ashwagandha is usually well-tolerated, but a few things are worth keeping in mind so you can enjoy it safely.

Possible side effects:

• Feeling a little sleepy or drowsy
• Mild stomach upset, nausea, or diarrhea
• Rarely, liver issues in sensitive individuals

Who should check first or avoid:

• Pregnant or breastfeeding people—best to skip for now
• Anyone with thyroid, autoimmune, or liver conditions
• People taking prescription meds for thyroid, blood pressure, or immune-related conditions

Think of these as friendly reminders rather than deal-breakers. Ashwagandha can be a helpful ally, but knowing your body and checking in with a healthcare professional ensures you’re getting the benefits safely. Trusted supplements from brands like Wisp make it easy to take with confidence.

Ashwagandha as your new daily ally

Ashwagandha isn’t just another wellness trend; it’s an ancient herb that has stood the test of time for a reason. From helping your mind stay sharp and your stress levels in check, to helping support sleep, energy, and physical performance, it’s a versatile little powerhouse that fits naturally into a modern, balanced lifestyle.

The best part? Adding ashwagandha to your routine is simple, especially with high-quality supplements from trusted brands. It’s a gentle, natural way to give your body and mind a little extra support to help you can feel more energized, focused, and ready to tackle whatever your day throws at you.

Ready to give your body the support it deserves? Explore Wisp today!

This blog post is for informational and educational purposes only and should not be taken as professional advice. Always consult with a qualified professional before making any decisions based on the information provided here.