Synopsis

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

Ashwagandha (Withania somnifera) has a history of traditional use in Ayurveda as a general tonic for vitality and strength, but recent scientific studies have also begun to explore its effects on muscle health and function. Several randomized controlled trials in the past decade have examined ashwagandha supplementation in healthy adults and athletes. These studies suggest that ashwagandha, particularly standardized extracts of its root, may enhance muscle strength, muscle mass, and recovery when combined with resistance training. For example, a 2015 study published in the Journal of the International Society of Sports Nutrition found that participants who took 600 mg/day of ashwagandha root extract for eight weeks showed significantly greater increases in muscle strength and size compared to placebo. Mechanistically, ashwagandha is thought to reduce exercise-induced muscle damage, lower stress hormones such as cortisol, and possibly increase testosterone levels, all of which can support muscle development and recovery. However, most studies are of modest sample size and short duration, and there is a need for more large-scale, long-term research to confirm these findings and fully understand optimal dosing and safety. Thus, while traditional usage is complemented by emerging scientific evidence, the strength of the scientific support is moderate at present.

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