HomeAnswersIs ashwagandha good for working out?

Is ashwagandha good for working out?

This question is about Nutrition, Running and Cycling
Sarah Achleithner
Yes, early evidence indicates ashwagandha has a positive effect on power output, anaerobic performance, maximal oxygen consumption, fatigue and stress levels, all of which can assist with athletic performance [1]. Furthermore, some studies have shown that ashwagandha improves body strength, increases muscle mass, and supports fat loss [2, 3]. The recommended dosage for athletic performance is 500mg/ day.
Ashwagandha is an ayurvedic herb commonly taken to alleviate anxiety and stress. The benefits of ashwagandha are thought to be related to its withanolide content, however, other active compounds may also play a role.
Ashwagandha pills in a stone dish on a blue background
[1] Bonilla, D. A., Moreno, Y., Gho, C., Petro, J. L., Odriozola-Martínez, A., & Kreider, R. B. (2021). Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. Journal of functional morphology and kinesiology, 6(1), 20. https://doi.org/10.3390/jfmk6010020
[2] Ziegenfuss, T. N., Kedia, A. W., Sandrock, J. E., Raub, B. J., Kerksick, C. M., & Lopez, H. L. (2018). Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial. Nutrients, 10(11), 1807. https://doi.org/10.3390/nu10111807 
[3] Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12, 43. https://doi.org/10.1186/s12970-015-0104-9