Ashwagandha

What does the research say?

Multiple studies have shown that Ashwagandha supplementation can significantly improve muscle mass and strength, particularly when combined with resistance training [1] [2] [6] . Research has demonstrated increases in one-repetition maximum (1-RM) strength in both upper and lower limbs [1] , and increases in muscle size, particularly in the arms and chest [2] [6] . Ashwagandha has also been shown to increase testosterone levels [2] , which further supports muscle growth and recovery. In one study, Ashwagandha led to a 14.7% greater increase in testosterone compared to a placebo [5] . Furthermore, it appears to improve muscle function and reduce muscle wasting [11] [13] . Ashwagandha also improves cardiorespiratory endurance, which can enhance overall physical performance [6] . Research also suggests it can reduce exercise-induced muscle damage [2] .

Increased appetite

One individual reported an increase in appetite [3] .

Increased libido

One individual reported an increase in libido [3] .

Hallucinogenic effects

One individual reported hallucinogenic effects [3] .

Vertigo

One individual reported vertigo [3] .

Drowsiness

Some individuals have reported experiencing drowsiness [8] .

Gastrointestinal discomfort

Some individuals have experienced gastrointestinal discomfort [8] .

[1] Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis

This meta-analysis found that Ashwagandha supplementation significantly improves muscle strength and power, especially in the upper and lower limbs. It also enhances cardiorespiratory fitness and recovery, reduces fatigue, and improves sleep quality.

[2] Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial.

This study found that ashwagandha supplementation significantly increased muscle strength, muscle size, and testosterone levels, while reducing body fat percentage and improving muscle recovery compared to placebo. No serious side effects were reported.

[3] Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers.

This study evaluated the safety and activity of Ashwagandha in healthy volunteers. It found that Ashwagandha was generally well-tolerated, improved quality of sleep, reduced cholesterol, and increased muscle strength.

[4] Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial

This study found that Ashwagandha supplementation improved upper and lower body strength, supported a favorable distribution of body mass, and enhanced recovery. Minimal adverse events were reported.

[5] A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males

This study found that ashwagandha supplementation was associated with a 14.7% greater increase in testosterone compared to placebo. Ashwagandha was well-tolerated with no significant differences in adverse events between the groups.

[6] Effects of Ashwagandha (Withania somnifera) standardized root extract on physical endurance and VO2max in healthy adults performing resistance training: An eight-week, prospective, randomized, double-blind, placebo-controlled study

This study demonstrated that Ashwagandha supplementation, combined with resistance training, led to significant improvements in muscle strength, muscle size, and cardiorespiratory endurance in both male and female participants. No adverse events were reported.

[7] Ashwagandha Ethanol Extract Attenuates Sarcopenia-Related Muscle Atrophy in Aged Mice.

This study in aged mice found that Ashwagandha significantly increased muscle mass and strength, improved grip strength, enhanced running performance and endurance, and promoted muscle protein synthesis and mitochondrial biogenesis. No significant side effects were reported.

[8] Clinical safety and tolerability evaluation of Withania somnifera (L.) Dunal (Ashwagandha) root extract in healthy human volunteers.

This study evaluated the safety of Ashwagandha in healthy male participants. No adverse effects were observed at 1000 mg/day for four weeks. It also mentions Ashwagandha's traditional use for muscle-strengthening.

[9] None

This review highlights Ashwagandha's therapeutic and nutraceutical potential, mentioning its use in traditional medicine for various ailments including muscle strengthening.

[10] Effect of Ashwagandha Withanolides on Muscle Cell Differentiation.

This review discusses how Ashwagandha components, particularly withanone, promote muscle cell differentiation and improve muscle repair. It also suggests its potential in sports medicine.

[11] Effect of Withania somnifera hydroalcoholic extract and other dietary interventions in improving muscle strength in aging rats

This study on aging rats found that Withania somnifera extract improved muscle strength and functionality. It also reduced inflammation and oxidative stress, while restoring total protein levels and antioxidant enzymes.

[12] None

This study found that Ashwagandha enhances energy expenditure by improving mitochondrial function in brown/beige adipocytes and skeletal muscle. It also enhances muscle activity by increasing muscle strength and mass.

[13] Evaluation of Withania somnifera (L.) Dunal (Ashwagandha) on Physical Performance, Biomarkers of Inflammation, and Muscle Status in Healthy Volunteers: A Randomized, Double-Blind, Placebo-Controlled Study.

This study showed that Ashwagandha supplementation led to significant improvements in hand-grip strength, back-leg press, skeletal muscle mass, and a decrease in muscle-wasting biomarkers. No significant adverse events were reported.

[14] Tissue-Level Effect of Andrographis and Ashwagandha Metabolites on Metabolic and Inflammatory Gene Expression in Skeletal Muscle and Adipose Tissue: An Ex Vivo/In Vitro Investigation.

This study found that Ashwagandha metabolites influence metabolic and inflammatory gene expression in skeletal muscle, with potential effects on muscle function and energy metabolism.

[15] A comparative pharmacological investigation of Ashwagandha and Ginseng.

This study showed that Ashwagandha increased mice swimming time, body weight, and levator ani muscle weight in rats. It shows comparable results to Ginseng.