Ashwagandha for Energy, Performance, and Beyond

Looking for a natural way to boost your energy, improve performance, and enhance overall vitality?

Ashwagandha, a powerful adaptogenic herb (actually, its root), has been celebrated for centuries for its ability to combat fatigue, increase endurance, and support cognitive and physical performance.

From improving endurance to enhancing brain function and sleep quality, ashwagandha is truly a great holistic approach to energizing both mind and body!

💪⚡ Ashwagandha for Body Energy

Ashwagandha has been shown to significantly enhance physical performance by boosting cardiovascular endurance and increasing energy levels. Research indicates that supplementation with ashwagandha improves endurance, and overall stamina during physical activities, such as cycling, while also reducing inflammation and improving muscle strength.

• ...In the Ashwagandha group, there was a statistically significant improvement in total distance travelled (Ashwagandha 2.85 km vs placebo 2.16 km), average speed achieved (Ashwagandha 25.6 km/hour vs placebo 22.2 km/hour) on a bicycle ergometer, as compared to the placebo group, during 60 days of the study. The observations on hand-grip strength, back-leg press, skeletal muscle mass, and VO2max showed an increasing trend, whereas the results of the three inflammatory markers revealed a decreasing trend, in the Ashwagandha group. [1]
• Findings of this study suggest that Ashwagandha root extract improves the cardiovascular dynamics by increasing the VO2max levels thereby enhancing the cardiorespiratory endurance, and also brings an improvement in quality of life in healthy adults. [2]
• A 2020 meta-analysis of 4 similar studies, including this one, has also shown, that "Results showed a significant enhancement in VO2max in healthy adults and athletes" [3]

Meta-analysis results of the effects of Ashwagandha supplementation on VO_2max [3]

• And, a 2021 systematic review and meta-analysis of 12 human clinical studies has concluded: "The findings of this comprehensive systematic review and Bayesian meta-analysis revealed that Ashwagandha supplementation was more efficacious than placebo for improving variables related to strength/power, cardiorespiratory fitness and fatigue/recovery in healthy men and female." [4]

Meta-analysis of studies comparing groups with Ashwagandha or placebo on fatigue/recovery [4]

🧠 Ashwagandha for Brain Energy and Cognitive Boost

Ashwagandha is known not only for its physical benefits but also for its remarkable impact on cognitive function. Studies have shown that ashwagandha supplementation significantly improves memory, focus, and mental clarity, enhancing cognitive flexibility, executive function, and reaction times.

4 randomized, double-blind, placebo-controlled studies on healthy adults [5, 6, 7, 8] have shown that Ashwagandha can provide significant improvements in cognitive functions:

• Treatment with one Ashwagandha SR capsule once daily for 90 days improved memory and focus, psychological well-being, and sleep quality, reduced stress levels, and was safe and well-tolerated. [5]
• ...significant differences were observed in cognitive flexibility, reaction time, psychomotor speed, and executive functioning, in which the Ashwagandha groups out-performed the placebo group. [6]
• Acute supplementation with 400 mg of ashwagandha improved selected measures of executive function, helped sustain attention, and increased short-term/working memory. [7]
• ...ashwagandha supplementation (225 mg) may improve some measures of memory, attention, vigilance, and executive function while decreasing perceptions of tension and fatigue in younger healthy individuals. [8]

⚡Other Benefits of Ashwagandha for Energy

Beyond its role in improving body and brain energy, ashwagandha offers several additional benefits that contribute to overall vitality. These benefits include enhancing testosterone levels (in men) and improving sleep quality, both of which can further support energy levels, performance, and well-being.

🐯 Ashwagandha for Testosterone

Ashwagandha has been shown to significantly increase testosterone levels in men, especially when combined with resistance training.

• 8-week, randomized, double-blind, placebo-controlled clinical study, of 57 young male subjects, who underwent resistance training for 8 weeks, and consumed twice daily 300 mg of ashwagandha root extract or placebo, has shown, that over the 8 weeks, there was a significant increase in testosterone level in the ashwagandha group relative to the placebo group (Placebo: +18.00 ng/dL, Ashwagandha: +96.19 ng/dL) [9]
• Another 3 double-blind, randomized, placebo-controlled studies have also shown an increase in testosterone (+ 14-17%) in males. [10, 11, 12]

😴 Ashwagandha for Better Sleep

Quality sleep is essential for energy, recovery, and overall health. Ashwagandha has proven to be an effective natural remedy for improving sleep quality by helping regulate sleep patterns, reducing insomnia, and promoting mental alertness upon waking. It is especially beneficial for individuals struggling with sleep disturbances or anxiety-related sleep issues.

There were 6 randomized controlled trials on the effect of ashwagandha on sleep quantity and quality [13, 14, 15, 16, 17, 18] containing 430 participants in total:

• Compared to the placebo group participants, the participants receiving Ashwagandha had significant improvement in sleep quality [13]
• ...Significant improvement was observed in all other sleep parameters, i.e., sleep onset latency, sleep efficiency, Pittsburgh Sleep Quality Index and Hamilton Anxiety Rating Scale, with Ashwagandha root extract treatment for 10 weeks, in patients with insomnia at a dose of 300 mg extract twice daily. [14]
• ...upon intervention, a significant increase in the quality of sleep and mental alertness was observed in the Ashwagandha treatment group (600 mg/day) when compared to the placebo group. Overall improvement was observed for the general wellbeing, sleep quality, and mental alertness in the study population. [15]
• ...group treated with ashwagandha showed significant improvement in sleep efficiency, total sleep time and sleep latency, versus placebo after 6 weeks. Also, quality of life scores showed significant improvement in physical, psychological, and environment domains. [16]
• The present study confirms that Ashwagandha root extract can improve sleep quality and can help in managing insomnia. Ashwagandha root extract was well tolerated by all the participants irrespective of their health condition and age. [17]
• A 2025 randomized placebo-controlled study of 30 female athletes has concluded, that: "...A dosage of 600 mg of ashwagandha root extract for 28 days may improve TQR [total quality recovery] and enhance perceived sleep quality in female footballers. [18]

Also, a 2021 meta-analysis of the available at that moment 5/6 randomized controlled trials has also shown, that: "...Ashwagandha extract exhibited a small but significant effect on overall sleep...The effects on sleep were more prominent in the subgroup of adults diagnosed with insomnia, treatment dosage ≥600 mg/day, and treatment duration ≥8 weeks. Ashwagandha extract was also found to improve mental alertness on rising and anxiety level..." [19]

Ashwagandha versus placebo on sleep by type of measurements. [19]

How to Take Ashwagandha for ⚡Energy

For many looking to harness the power of ashwagandha for enhanced energy, timing and lifestyle habits play a pivotal role in maximizing its benefits. Here are some key tips:

• Timing Is Everything
  Ashwagandha is most effective when taken after the morning hours. This is because your cortisol levels naturally surge upon waking, providing an essential boost for starting your day. Taking ashwagandha later in the day—preferably after noon—ensures that it supports energy without interfering with your body’s natural cortisol rhythm.
• Morning Sunlight and Exercise:
  Begin your day with natural sunlight exposure and a bit of physical activity. Morning sunlight helps regulate your circadian rhythm, which in turn optimizes your energy levels throughout the day. Pairing this with light exercise can jumpstart your metabolism and enhance the overall benefits of ashwagandha when you take it later in the day.
• Other Tips for Best Results:
  • Consistency is Key: Stick to a regular daily schedule for ashwagandha supplementation to allow your body to adapt and derive maximum benefit.
  • Mind Your Dosage: Follow the recommended dosage on your supplement label or as advised by a healthcare professional, and consider pairing it with a balanced meal for better absorption.
  • Complementary Practices: Make sure you consume enough essentials, like Magnesium and Vitamins, and see our amazing ⚡Energy collection.

Conclusion

Ashwagandha is a remarkable solution for those seeking sustained energy and peak performance. Whether it's increasing physical endurance, sharpening cognitive abilities, or improving sleep and hormonal balance, this adaptogen addresses the key areas essential for lasting vitality.

Embrace the natural benefits of ashwagandha to power through your day and beyond, transforming your energy levels and performance!