Evidence supporting the use of: Ashwagandha
For the health condition: Exercise

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Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Ashwagandha (Withania somnifera) has been traditionally used in Ayurvedic medicine as a tonic to promote vitality, strength, and stamina. In recent years, scientific interest has focused on its potential role in supporting exercise performance and recovery. Several randomized, placebo-controlled clinical trials have explored ashwagandha supplementation in healthy adults engaged in resistance training or other exercise regimens. These studies have reported improvements in muscle strength, muscle size, cardiorespiratory endurance, and reductions in exercise-induced muscle damage and recovery time. For example, a 2015 study published in the Journal of the International Society of Sports Nutrition found that participants who took ashwagandha root extract (600 mg/day) for 8 weeks showed significantly greater increases in muscle strength and size compared to placebo. Another 2012 study in elite cyclists reported improved VO2 max and enhanced cardiorespiratory endurance with ashwagandha supplementation.

The proposed mechanisms involve ashwagandha’s adaptogenic and anti-inflammatory effects, as well as its potential to reduce stress hormones (like cortisol) that can impair muscle recovery. While the evidence is promising and shows moderate benefit, many studies are small and of short duration. More large-scale, long-term studies are needed to confirm its efficacy and safety for athletes and recreational exercisers. Nonetheless, based on current evidence and traditional use, ashwagandha appears to offer moderate scientific support for enhancing exercise performance and recovery.

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Other health conditions supported by ashwagandha

Addictions (drugs)
Addictions (general remedies for)
Adrenal Fatigue
Afterbirth Pain
Aging (prevention)
Alcoholism
Allergies (respiratory)
Alzheimer's Disease
Amenorrhea
Anemia
Angina
Anorexia
Anxiety
Anxiety Disorders
Appetite (deficient)
Anger (excessive)
Arthritis
Asthma
Athletic and Exercise Aids
Attention Deficit Disorder
Autoimmune Disorders
Backache
Bedwetting
Body Building
Cancer (natural therapy for)
Cancer (prevention)
Cancer Treatment (reducing side effects)
Cholesterol (high)
Chronic Obstructive Pulmonary Disorder
Circulation (poor)
Concentration (poor)
Depression
Diabetes
Digestion (poor)
Emotional Sensitivity
Endurance (lack of)
Energy (lack of)
Epilepsy
Erectile Dysfunction
Exercise
Fatigue
Fear (excessive)
Fibromyalgia Syndrome
Goiter
Grief and Sadness
Hair (graying)
Hair (loss or thinning)
Hair Care (general)
Headache (general)
Headache (tension)
Heart (weakness)
Hot Flashes
Hypertension
Hypothyroid
Hysteria
Infertility
Inflammation
Insomnia
Irritability
Leucorrhea
Lyme Disease
Memory and Brain Function
Menopause
Menorrhagia
Menstrual Irregularity
Menstruation (scant)
Mental Illness
Migraine
Miscarriage (prevention)
Mood Swings
Muscle Tone (lack of)
Nervous Exhaustion
Nervousness
Neurosis
Nightmares
Nocturnal Emission
Obsessive Compulsive Disorder
Osteoporosis
Pain (general remedies for)
Parkinson's Disease
Peripheral Neuropathy
Pets (supplements for)
PMS (general)
PMS Type C
PMS Type D
Post Partum Depression
Post Partum Weakness
Post Traumatic Stress Disorder
Premature Ejaculation
Prolapsed Uterus
Rheumatoid Arthritis
Sex Drive (low)
Sleep (restless and disturbed)
Stress
Syphilis
Tension
Testosterone (low)
Thinking (cloudy)
TMJ
Tremors
Triglycerides (high)
Tuberculosis
Vitiligo
Weight Gain
Weight Loss
Worry
Wounds and Sores