Ashwagandha effects on exercise performance
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Ashwagandha Supplementation and Exercise Performance: Strength, Endurance, and Recovery
Ashwagandha and Muscle Strength Gains
Multiple studies show that ashwagandha supplementation can significantly increase muscle strength in both men and women who engage in resistance training. Participants taking ashwagandha experienced greater improvements in exercises like bench press and leg extension compared to those taking a placebo, with notable increases in muscle size and strength over 8 weeks of supplementation and training 246. These effects have been observed in both healthy individuals and athletes, suggesting broad applicability 137.
Effects on Endurance and Cardiorespiratory Fitness
Ashwagandha has also been shown to improve endurance and cardiorespiratory performance. Supplementation led to significant increases in VO2 max, a key measure of aerobic capacity, and improved performance in endurance activities such as cycling and running 234589. These benefits were seen in both athletic and non-athletic populations, with studies reporting enhanced total distance traveled, average speed, and delayed exhaustion during exercise 358.
Recovery, Fatigue, and Inflammation
Research indicates that ashwagandha can help reduce exercise-induced muscle damage and inflammation, supporting faster recovery after workouts. Markers of muscle injury and inflammation, such as creatine kinase, C-reactive protein, IL-6, and TNF-alpha, were reduced in those taking ashwagandha, while muscle regeneration and recovery scores improved 2569. Ashwagandha also appears to lower stress hormones like cortisol, which may further aid in recovery and reduce fatigue 29.
Body Composition and Hormonal Effects
Some studies report that ashwagandha supplementation can help reduce body fat percentage and may increase muscle mass, although results on muscle size are mixed and may depend on individual factors 26. There is also evidence that ashwagandha can influence hormone levels, such as increasing testosterone and reducing cortisol, which could contribute to improved muscle growth and recovery 26.
Benefits for Female Athletes
While most research has focused on men, recent studies show that ashwagandha can also benefit female athletes. Supplementation improved perceived recovery, sleep quality, and some measures of muscle strength in professional female footballers, suggesting that women may also experience enhanced exercise performance and recovery with ashwagandha 410.
Safety and Tolerability
Across studies, ashwagandha supplementation was found to be safe and well-tolerated, with no significant adverse events reported in healthy adults or athletes 4578.
Conclusion
Ashwagandha supplementation appears to offer multiple benefits for exercise performance, including increased muscle strength, improved endurance, faster recovery, and potential positive effects on body composition and hormones. These effects are seen in both men and women, and ashwagandha is generally considered safe for healthy individuals. More research is needed to determine optimal dosages and long-term effects, but current evidence supports ashwagandha as a promising natural supplement for enhancing physical performance and recovery.
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