Does ashwagandha help build muscle
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Ashwagandha and Muscle Building: A Comprehensive Review
Introduction to Ashwagandha and Muscle Building
Ashwagandha (Withania somnifera) is a prominent herb in Ayurvedic medicine, traditionally used for its rejuvenating properties. Recent studies have explored its potential benefits in enhancing muscle mass, strength, and overall physical performance, particularly when combined with resistance training.
Effects on Muscle Strength and Size
Several studies have demonstrated that ashwagandha supplementation can significantly improve muscle strength and size. In an eight-week randomized, double-blind, placebo-controlled study, participants who took 300 mg of ashwagandha root extract twice daily showed greater improvements in muscle strength (bench press and leg extension) and muscle size (arm and chest circumference) compared to the placebo group 12. Another study confirmed these findings, reporting significant increases in muscle strength and size, as well as a reduction in exercise-induced muscle damage 2.
Enhancement of Muscle Recovery
Ashwagandha has also been shown to aid in muscle recovery. The same studies that reported improvements in muscle strength and size also noted that participants taking ashwagandha experienced better muscle recovery, as indicated by lower levels of serum creatine kinase, a marker of muscle damage 2. This suggests that ashwagandha not only helps in building muscle but also in reducing recovery time post-exercise.
Impact on Body Composition
In addition to muscle strength and recovery, ashwagandha supplementation has been associated with favorable changes in body composition. A study involving professional wrestlers found that while both the ashwagandha and placebo groups experienced increases in fat-free mass and muscle mass due to intense training, the ashwagandha group showed a more pronounced reduction in body fat percentage 7. This indicates that ashwagandha may help in achieving a leaner body composition.
Hormonal Effects
Ashwagandha's impact on muscle building may also be partly due to its effects on hormonal levels. Research has shown that ashwagandha supplementation can lead to significant increases in testosterone levels, which is a critical hormone for muscle growth and recovery 24. This hormonal boost could further enhance the muscle-building effects of resistance training.
Safety and Tolerability
The studies reviewed consistently report that ashwagandha is well-tolerated with no significant adverse effects. This makes it a safe option for individuals looking to enhance their muscle mass and strength through natural supplementation 127.
Conclusion
In summary, ashwagandha appears to be a promising supplement for those looking to build muscle. It has been shown to improve muscle strength, size, recovery, and body composition, likely through its effects on muscle damage and hormonal levels. Given its safety profile, ashwagandha could be a valuable addition to resistance training programs for both athletes and fitness enthusiasts. Further research with larger sample sizes and diverse populations would help to substantiate these findings and explore additional benefits.
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