What are some proven benefits of ashwagandha?

Trials have shown that ashwagandha:

Improves physical performance, reduces cortisol response to physical stress, prevents stress-induced ulcers, prevents leucocytosis, and has anabolic properties to increase healthy body mass. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/

Improves results from resistance training and raises testosterone in males doing resistance training. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266766/?log$=activity
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4658772/

Improves cardiorespiratory endurance in healthy athletic adults. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4687242/?log$=activity

Improves thyroid function in subclinical hypothyroid patients: https://www.ncbi.nlm.nih.gov/pubmed/28829155?log$=activity

Improves memory and cognitive function in patients with mild cognitive impairment. https://www.ncbi.nlm.nih.gov/pubmed/28471731?log$=activity

Improves testosterone levels in aging, overweight males: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6438434/

Just to scratch the surface and name a few of ashwagandha's actions.

Ashwagandha is an adaptogen and can help your body handle stress. For example, it can lower blood sugar levels, reduce cortisol, boost brain function and help fight symptoms of anxiety and depression. I have adrenal issues and it helps reduce my fatigue.