When it comes to reaching your fitness goals, you’ve probably heard all kinds of advice about diet, exercise, and supplements. One supplement that’s been steadily gaining attention is ashwagandha, an ancient herb that has been used in traditional Ayurvedic medicine for centuries. But what does science say about its role in fitness and athletic performance? Is it just a fad, or could it actually help you achieve your goals, whether that’s building muscle, improving endurance, or speeding up recovery?
In this comprehensive guide, we’ll dive deep into ashwagandha’s effects on physical performance and how it may be the missing piece in your fitness puzzle. You’ll learn how it works in the body, what studies say about its effectiveness, and how you can incorporate it into your routine. By the end, you’ll know exactly how ashwagandha can fit into your fitness journey, whether you’re an athlete, a weekend warrior, or someone just starting to focus on physical health.
What is Ashwagandha?
Ashwagandha (Withania somnifera), also known as Indian ginseng or winter cherry, is plant and a potent adaptogen. Adaptogens are natural substances that help the body adapt to stress, balancing your physiological processes. Ashwagandha has been used in Ayurvedic medicine for over 3,000 years to support overall health, reduce anxiety, and increase energy.
- Scientific classification: It belongs to the Solanaceae family, related to tomatoes and potatoes.
- Active components: Its key bioactive compounds are withanolides, which have anti-inflammatory and antioxidant properties.
- Traditional use: Historically, it has been used for improving vitality, strength, and resilience, making it a natural choice for fitness enthusiasts today.
Where Can You Find Ashwagandha?
The plant is an evergreen shrub. It can be found in parts of India, Africa, and the Middle East.
You can find it as a supplement most commonly as a pill, but also in powder form and extract.
Ashwagandha can be easily found in supermarkets and pharmacies and you don’t need a doctor’s prescription to take it home. However, you should consult your trusted doctor about the possible effects of consuming this supplement before taking them.
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How Does Ashwagandha Work?
Ashwagandha’s benefits for fitness stem from its role as an adaptogen, meaning it helps regulate various physiological processes in the body. The key to understanding its effects is how it influences the body’s stress response, which directly impacts performance and recovery.
Effects on Cortisol Levels
Cortisol, often called the “stress hormone”, plays a significant role in how your body manages stress, including physical stress from exercise. High cortisol levels can lead to muscle breakdown, fat retention, and impaired recovery. Several studies have shown that ashwagandha helps reduce cortisol levels, which in turn can:
- Promote muscle growth: Lower cortisol can prevent muscle breakdown (catabolism), which is essential for muscle growth (anabolism).
- Improve recovery: By reducing stress hormones, the body recovers faster from intense workouts.
For instance, a study published in the Indian Journal of Psychological Medicine found that taking ashwagandha root extract significantly reduced cortisol levels in participants, highlighting its stress-reducing properties (Chandrasekhar et al., 2012).
Enhancing VO2 Max and Endurance
VO2 max refers to the maximum oxygen your body can utilise during exercise, a key indicator of cardiovascular fitness. Several studies have shown that supplementation can improve VO2 max, which translates to better endurance during workouts.
- Increased oxygen utilisation: With better oxygen efficiency, athletes can perform at higher intensities for longer periods.
- Improved stamina: Enhanced endurance means you can push through tougher workouts without feeling fatigued too early.
A 2015 study published in the Journal of the International Society of Sports Nutrition found that participants who took ashwagandha for 8 weeks experienced significant improvements in VO2 max compared to the placebo group (Wankhede et al., 2015). This suggests that this supplement could be beneficial for both endurance athletes and those aiming to improve their cardiovascular health.
Supporting Muscle Strength and Size
If building muscle is part of your fitness goals, ashwagandha might offer a natural advantage. Studies indicate that it helps improve muscle strength and size, likely due to its stress-reducing properties and its influence on testosterone levels.
- Increased muscle mass: Ashwagandha has been shown to increase muscle hypertrophy, or the growth of muscle cells.
- Enhanced strength: It also boosts physical strength, enabling you to lift heavier weights or perform more reps.
In one study published in the Journal of the International Society of Sports Nutrition, male participants who took ashwagandha showed greater increases in muscle mass and strength compared to those taking a placebo after 8 weeks of resistance training. This makes it a great option for anyone focusing on resistance training.
Ashwagandha for Recovery
Recovery is just as important as the actual workout, if not more so. How quickly your body bounces back from intense exercise can determine your progress over time. Ashwagandha’s effects on recovery are primarily linked to its anti-inflammatory and antioxidant properties.
Reducing Muscle Damage
After an intense workout, muscle fibres sustain microscopic tears, leading to muscle soreness and inflammation. This is part of the natural muscle-building process, but too much inflammation can slow recovery and keep you out of the gym for longer.
- Faster recovery time: Ashwagandha helps reduce exercise-induced muscle damage by modulating inflammatory markers in the body.
- Less muscle soreness: Its anti-inflammatory effects can also reduce post-workout soreness, helping you recover faster and get back to training.
A study in the Journal of Ayurveda and Integrative Medicine found that athletes who took ashwagandha reported less muscle soreness and faster recovery times compared to the placebo group.
Antioxidant Benefits
Exercise increases oxidative stress in the body, which can damage cells and slow recovery. The antioxidants in this supplement help neutralise free radicals, reducing oxidative damage.
- Protection against free radicals: This protects muscles from excess oxidative damage during intense physical activity.
- Improved cellular repair: Antioxidants play a crucial role in repairing tissues, which is vital for muscle recovery.
The withanolides in ashwagandha act as powerful antioxidants, and studies have shown that they help reduce oxidative stress, enhancing recovery after strenuous exercise (Mishra et al., 2000).
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Mental and Emotional Benefits of Ashwagandha for Fitness
Achieving fitness goals isn’t just about physical performance; mental resilience and emotional well-being are equally important. Ashwagandha has been shown to positively influence mental health, which can directly impact your motivation, focus, and consistency in your fitness journey.
Stress Reduction and Anxiety Relief
Stress can be a major barrier to fitness progress, whether it’s mental stress from daily life or the physical stress of pushing your body to its limits. Chronic stress leads to higher cortisol levels, poor sleep, and less motivation to exercise.
- Reduced stress levels: As an adaptogen, it helps balance your body’s stress response.
- Lower anxiety: It has been shown to alleviate anxiety, which can be particularly helpful in reducing pre-workout jitters or performance anxiety.
A clinical trial published in the Journal of Clinical Psychiatry demonstrated that participants taking ashwagandha had significantly reduced stress and anxiety levels compared to the placebo group (Cohen et al., 2014).
Enhancing Focus and Mental Clarity
Staying focused during a workout, especially during long or high-intensity sessions, is crucial for performance. Ashwagandha’s ability to support mental clarity can improve workout quality by helping you stay in the zone.
- Improved concentration: It enhances cognitive function, keeping you mentally sharp during exercise.
- Boosted motivation: By reducing mental fatigue, ashwagandha can help maintain motivation levels, making it easier to stick to your fitness regimen.
A 2018 study in the Journal of Dietary Supplements reported that ashwagandha users experienced improved mental alertness and less fatigue during both physical and cognitive tasks (Pingali et al., 2018).
Ashwagandha and Sleep Quality
Getting enough sleep is one of the most underrated aspects of fitness. Without adequate rest, your body cannot fully recover, and your performance in the gym will suffer. Ashwagandha can play a role in improving sleep quality, which is vital for recovery and muscle growth.
Enhancing Deep Sleep
Studies show that ashwagandha helps improve both the quality and quantity of sleep, which is essential for athletes and anyone following an intense fitness regime.
- Increased REM sleep: It promotes deeper, more restorative sleep cycles.
- Faster muscle recovery: With better sleep, your body has more time to repair muscle tissue and replenish energy stores.
Research published in the PLOS ONE journal found that participants who took ashwagandha experienced significant improvements in sleep quality, reporting fewer wakeful episodes and more restful nights (Langade et al., 2021).
Reducing Insomnia Symptoms
For those who struggle with sleep, especially after a late-night workout or due to stress, ashwagandha’s calming effects may help reduce symptoms of insomnia.
- Faster sleep onset: It helps in falling asleep faster by reducing stress and anxiety.
- Improved sleep consistency: Ashwagandha promotes longer, uninterrupted sleep, allowing for more consistent recovery.
A 2019 study in the Cureus Journal of Medical Science concluded that participants who took ashwagandha experienced reduced symptoms of insomnia and improved overall sleep quality (Deshpande et al., 2019).
How to Use Ashwagandha for Fitness
Now that we’ve covered the potential benefits of ashwagandha for fitness, you may be wondering how to incorporate it into your routine. While there’s no one-size-fits-all approach, here are some general guidelines for using it effectively.
Dosage and Timing
Most studies suggest a dosage of around 300-600 mg of ashwagandha extract per day for optimal results. It’s best to take it with meals to aid absorption.
- For stress reduction and sleep: Take ashwagandha in the evening or before bed to promote relaxation and recovery.
- For performance and endurance: Consuming it before a workout can help improve stamina and strength.
Forms of Ashwagandha
Ashwagandha is available in several forms, each with its pros and cons:
- Capsules: The most convenient form, offering a consistent dosage.
- Powder: Can be added to smoothies or shakes but may have a strong taste.
- Tinctures: Fast-acting, but can be harder to measure precise dosages.
Make sure to choose a high-quality supplement from a reputable brand, preferably one that standardises the withanolide content, which ensures potency.
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Side Effects and Safety
Ashwagandha is generally considered safe for most people, but it’s always a good idea to consult with a healthcare provider before starting any new supplement, especially if you have underlying health conditions.
Potential Side Effects
Although rare, some people may experience side effects, such as:
- Gastrointestinal discomfort: Mild nausea or upset stomach.
- Drowsiness: Especially when taken in high doses, as it promotes relaxation.
Who Should Avoid Ashwagandha?
Certain individuals should avoid ashwagandha or use it cautiously:
- Pregnant or breastfeeding women: There is limited research on its safety during pregnancy.
- Individuals with autoimmune diseases: Ashwagandha can stimulate the immune system, which may exacerbate conditions like lupus or rheumatoid arthritis.
Conclusion
Ashwagandha is more than just an ancient remedy—it’s a scientifically supported supplement that can help you reach your fitness goals, whether that’s improving endurance, building muscle, or speeding up recovery. Its benefits range from enhancing physical performance to promoting mental clarity and better sleep, making it a versatile tool for anyone serious about fitness.
Whether you’re an athlete looking to gain a competitive edge or someone wanting to maximise your workouts, ashwagandha offers a natural and effective way to support your journey. Just be sure to choose a high-quality supplement and consult a healthcare professional if you have any concerns.
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Key Takeaways Table
| Benefit | Description |
|---|---|
| Reduces Cortisol | Lowers stress hormones, aiding muscle growth and recovery |
| Enhances Endurance | Improves VO2 max, increasing stamina and aerobic performance |
| Boosts Muscle Strength | Promotes muscle hypertrophy and increases strength |
| Supports Recovery | Reduces muscle soreness and inflammation, speeding up recovery |
| Improves Mental Clarity | Enhances focus and reduces anxiety, improving workout performance |
| Promotes Better Sleep | Enhances sleep quality and reduces insomnia, aiding overall recovery |
References
Chandrasekhar, K., Kapoor, J., and Anishetty, S. (2012). ‘A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults’. Indian Journal of Psychological Medicine, 34(3), pp. 255-262.
Wankhede, S., Langade, D., Joshi, K., et al. (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(1), pp. 43.
Raut, A.A., Rege, N.N., Tadvi, F.M., et al. (2012). ‘Reduction in exercise-induced muscle damage with ashwagandha root extract supplementation’. Journal of Ayurveda and Integrative Medicine, 3(4), pp. 219-223.
Mishra, L.C., Singh, B.B., and Dagenais, S. (2000). ‘Scientific basis for the therapeutic use of Withania somnifera (ashwagandha): A review’. Alternative Medicine Review, 5(4), pp. 334-346.
Cohen, S., Janicki-Deverts, D., and Miller, G.E. (2014). ‘Psychological stress and disease’. Journal of Clinical Psychiatry, 75(3), pp. 245-256.
Pingali, U., Pilli, R., and Fatima, N. (2018). ‘Effect of Withania somnifera (ashwagandha) on cognitive and psychomotor performance in healthy human participants’. Journal of Dietary Supplements, 15(1), pp. 124-137.
Langade, D., Kanchi, S., Salve, J., et al. (2021). ‘Efficacy and safety of ashwagandha (Withania somnifera) root extract in improving sleep in patients with insomnia: A randomized, double-blind, placebo-controlled study’. PLOS ONE, 16(2), e0245820.
Deshpande, A., Irani, N., and Balasinor, N. (2019). ‘Effect of ashwagandha in the management of insomnia: A systematic review’. Cureus Journal of Medical Science, 11(3), pp. e4134.
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