Ashwagandha (Withania somnifera) is an adaptogenic herb traditionally used in Ayurvedic medicine for increasing vitality, reducing stress, and improving overall health. In recent years, scientific studies have explored its potential benefits for body building and athletic performance. Research suggests that ashwagandha supplementation may help increase muscle mass, strength, and recovery in resistance training contexts.

Several randomized controlled trials provide evidence supporting these effects. For example, a double-blind, placebo-controlled study published in the Journal of the International Society of Sports Nutrition (2015) found that men who took 600 mg of ashwagandha extract daily for 8 weeks, in conjunction with resistance training, experienced significantly greater increases in muscle strength (bench press and leg extension), muscle size (upper arm and chest), and testosterone levels compared to the placebo group. Additionally, ashwagandha users had reduced exercise-induced muscle damage and faster recovery.

The proposed mechanisms include ashwagandha’s ability to reduce cortisol (a catabolic stress hormone), enhance testosterone production, and improve energy and stamina via its adaptogenic properties. While these initial findings are promising, most studies have small sample sizes and more research is needed to confirm long-term effects and optimal dosing. Nevertheless, the current scientific evidence moderately supports ashwagandha’s use as a supplement for body building, particularly for enhancing muscle strength, size, and recovery.