Ashwagandha for 💪Muscle Strength, Growth, Endurance

Ashwagandha (Withania somnifera), also known as Indian ginseng or winter cherry, is an adaptogenic herb that has been an integral part of traditional Ayurvedic medicine for over 3,000 years.

This herb, especially its roots, has gained attention in modern sports nutrition and fitness circles for its potential to enhance physical performance.

Backed by several studies, it has been shown to improve strength, recovery, and cardiovascular fitness in both men and women.

Overview

A comprehensive 2021 meta-analysis of 12 randomized placebo-controlled studies on the efficiency of Ashwagandha in improving Athletic Performance has concluded 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..." [1]

 

 

🌿 The Botanical Profile of Ashwagandha

Botanical features of Ashwagandha (adapted from Pandian, A. et al., 2020)

Ashwagandha is a densely pubescent shrub belonging to the Solanaceae family, growing up to 1 meter in height. Its botanical name, Withania somnifera, reflects its sleep-inducing properties (somnifera means "sleep-inducing" in Latin). The plant is native to the dry regions of India, the Middle East, and parts of Africa.

 

 

 

🧪 Active Compounds of Ashwagandha for Muscle Performance

The medicinal properties of ashwagandha are primarily concentrated in its roots, which contain a rich array of bioactive compounds.

Different Compound classes of Ashwagandha (adapted from Bashir A et al., 2023)

 

Even though there is clear evidence of Ashwagandha's benefits and safety from dozens of human randomized placebo-controlled studies, the exact molecular mechanisms of some of the benefits (like enhanced endurance) remain unclear.

Effects of Ashwagandha on Physical Performance (adapted from Bonilla, D. A. et al., 2021)

 

Among all the constituents, withanolides are the most well-studied for improving muscle health and performance, while many other molecules have been less investigated but are also proposed as potential contributors to the Ashwagandha’s efficacy in enhancing performance.

 

Withanolides

Withanolides, the primary active constituents of Ashwagandha, have a steroid-like structure and are associated with several physiological effects:

• Hormonal Modulation & Anabolic Support: Withanolides modulate the hypothalamic-pituitary-adrenal (HPA) axis, helping to lower cortisol (the primary stress hormone), which in turn reduces muscle protein breakdown. [2,3] They may also promote anabolic activity by increasing testosterone levels in men through lowering cortisol and, potentially, through the production of testosterone derivatives (DHEA), thereby supporting muscle growth and recovery. [1]
• Improving Sleep and GABAergic Activity: Aswagandha is a well-known sleep quality enhancer—a critical factor in muscle recovery and protein synthesis. Moreover, ashwagandha has shown GABA-like effects, which may theoretically contribute to the improvement of muscle growth and recovery by enhancing growth hormone levels. [4,5,6]
• Anti-inflammatory & Antioxidant Effects: Withanolides help reduce pro-inflammatory cytokines, which can lower exercise-induced muscle damage and accelerate post-exercise recovery. [7,8,9]
• Energy Metabolism: They also may enhance mitochondrial function, supporting sustained muscle performance and endurance during prolonged physical activity. [10]

 

Other Compounds

Alkaloids, Flavonoids, Sitoindosides, and other molecules further support muscular performance by:

• Anti-inflammatory Effect: Alkaloids from Ashwagandha extracts have anti-inflammatory properties, even greater than that caused by withanolides. Also, lab studies have shown their possible neuroprotective effect. [3]
• Antioxidant Protection: These molecules scavenge free radicals to protect muscle fibers from excessive oxidative stress. [11]
• Improving Circulation: Ashwagandha extract may improve endothelium function and promote vasodilation, enhancing the delivery of oxygen and nutrients to muscle tissue. [12]

 

 

 

🔬 Mechanisms of Action: How Ashwagandha Enhances Performance

The performance-enhancing effects of ashwagandha can be attributed to multiple physiological mechanisms:

 

1. ⚖️Hormonal Modulation

Cortisol🙏

One of the most significant findings in ashwagandha research is its positive impact on reducing cortisol levels, aka the Stress Hormone.

• Cortisol Reduce: A 2024 systematic review and meta-analysis of 9 randomized placebo-controlled clinical studies has shown: "Ashwagandha significantly reduced stress, anxiety, and cortisol levels compared to placebo in meta-analysis of 9 studies (558 patients)...Doses ranged 125–600 mg daily for 30–90 days; both root alone and root-and-leaf combined formulations used." [13]

As a stress hormone, elevated cortisol can promote muscle catabolism (breakdown) and inhibit testosterone production. By moderating cortisol, ashwagandha creates a more anabolic hormonal environment while improving overall well-being and performance.

Changes in Hormone levels after 60 days of 240 mg Ashwagandha extract intake (adapted from Lopresti, A. L. et al., 2019)

 

Testosterone🐯

Additionally, ashwagandha has been shown to enhance testosterone levels in men. Mainly by reducing cortisol.

• Testosterone Increase: A 2015 randomized, double-blind, placebo-controlled clinical study of 57 young males who underwent resistance training for 8 weeks and consumed twice daily 300 mg of ashwagandha root extract or placebo has shown a 20.4% increase in testosterone level in the ashwagandha group (Placebo: +18.00 ng/dL, Ashwagandha: +96.19 ng/dL) [14]

The effect of Ashwagandha intake on Testosterone levels in men (adapted from Wankhede, S. et al., 2015)

 

Another 3 double-blind, randomized, placebo-controlled studies have also shown an increase in testosterone (+14-17%) in males. [15, 16, 17]

Comparison of serum Testosterone between Ashwagandha and placebo groups (adapted from Chauhan, S. et al., 2022)

 

Testosterone is the key driver (especially in men) of muscle growth and strength gains following resistance training, with higher levels directly supporting enhanced muscle hypertrophy and strength development. [18]

In women, as shown in a 2025 randomized, placebo-controlled study of 62 healthy women aged 18–50, Ashwagandha root extract (600 mg/d) does not impact the hormonal levels (except for reducing cortisol, as shown in other studies), while improving sexual function and overall quality of life. [19]

 

2. 🔋Enhanced Recovery

Ashwagandha appears to accelerate recovery from exercise-induced muscle damage. This was demonstrated through measurements of serum creatine kinase (CK), a marker of muscle damage.

In the 8-week resistance training study, the ashwagandha group showed significantly better recovery as indicated by the stabilization of serum CK levels [14]:

• Change in creatine kinase: -1462.7 U/L in the ashwagandha group vs. -1307.5 U/L in the placebo group (p=0.03)

The effect of Ashwagandha intake on serum Testosterone and Creatine Kinase (adapted from Wankhede, S. et al., 2015)

Faster recovery allows for more frequent and productive training sessions, potentially leading to greater long-term gains in strength and muscle mass.

 

3. 🍀Antioxidant and Anti-inflammatory Effects

The bioactive compounds in ashwagandha, particularly withanolides, have demonstrated potent antioxidant and anti-inflammatory properties. [3,8,9,11]

These effects can help mitigate exercise-induced oxidative stress and inflammation, which are known to impair recovery and performance. [1]

Antioxidant and Anti-inflammatory effects of Ashwagandha (adapted from Guo, S. et al., 2024)

 

4. 💨Improved Oxygen Utilization

Ashwagandha may improve VO₂ max and overall cardiorespiratory performance, as observed in studies involving cyclists and endurance athletes. [1,20]

This enhancement is likely driven by Ashwagandha's antioxidant effects, which help reduce oxidative stress and support increases in key hematological markers—including hemoglobin, red blood cell count, mean corpuscular hemoglobin (MCH), and mean corpuscular volume (MCV). [1,21,22]

In addition to boosting the blood’s oxygen-carrying capacity, potentially enhanced mitochondrial function improves cellular energy efficiency, indirectly supporting muscular endurance and overall performance. [10]

These improvements collectively boost the blood's oxygen-carrying capacity, thereby supporting more efficient oxygen delivery to working muscles during exercise and contributing to higher VO₂max values. [1]

 

5. 🧠Neuroprotective and ⚡Anti-Fatigue Effects

Ashwagandha has been shown to have neuroprotective effects [23] and may help reduce not only physical fatigue during exercise [1] but also mental fatigue [24,25], which may also contribute to its benefits for physical performance.

By improving focus and reducing the perception of effort, ashwagandha could help athletes maintain performance during prolonged or intense training sessions.

 

 

📋 Human Studies Evaluating Ashwagandha for Physical Performance

A comprehensive 2021 meta-analysis of 12 randomized placebo-controlled studies on the efficiency of Ashwagandha in improving Athletic Performance has concluded 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..." [1]

Another more recent review has summarized 15 studies:

Summary of the studies on Ashwagandha on the Athletic Performance Improvement (adapted from Guo, S. et al., 2024)

 

💪 Muscle Growth, Strength, and Recovery

1. Meta-analysis

Meta-analysis of Studies comparing groups with Ashwagandha or placebo on the most common studied Parameters related to Strength/Power (adapted from Bonilla, D. A. et al., 2021)

 

Meta-analysis of Studies comparing groups with Ashwagandha or placebo on the most common studied Parameters related to Fatigue/Recovery (adapted from Bonilla, D. A. et al., 2021)

 

2. Results and Conclusions of Related Studies

• A 2015 randomized, double-blind, placebo-controlled clinical study of 57 young male subjects (18-50 years old) has shown: "Compared to the placebo subjects, the group treated with ashwagandha had significantly greater increases in muscle strength on the bench-press exercise and the leg-extension exercise, and significantly greater muscle size increase at the arms and chest. Compared to the placebo subjects, the subjects receiving ashwagandha also had significantly greater reduction of exercise-induced muscle damage as indicated by the stabilization of serum creatine kinase, significantly greater increase in testosterone level, and a significantly greater decrease in body fat percentage." [26]
• A 2018 randomized, double-blind, placebo-controlled study of 38 healthy men has shown that: "...only the [ashwagandha root and leaves extract] group experienced statistically significant improvements in average squat power, peak bench press power, 7.5 km time trial performance, and perceived recovery scores...A 500 mg dose of an aqueous extract of Ashwagandha improves upper and lower-body strength, supports a favorable distribution of body mass, and was well tolerated clinically in recreationally active men over a 12-week resistance training and supplementation period." [27]
• A 2023 randomized placebo-controlled study of 80 healthy male and female participants aged 18-45 years has shown: "AG [Ashwagandha] caused greater improvement in bench press, leg press and endurance as compared to PB [placebo]. Also, greater improvements in muscle girth for arm, chest and thigh were seen in both male and female participants with AG. No adverse events were reported in the study. Conclusion: Eight weeks of AG root extract supplementation along with resistance training is effective in improving muscle strength, growth and endurance in both male and female participants. AG root extract could be a safer, effective and low-cost alternative for athletes to improve muscle endurance." [28]
• A 2025 randomized, double-blind, 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. [29]

 

⚡ Endurance & Performance

1. Meta-analysis

Meta-analysis of Studies comparing groups with Ashwagandha or placebo on the most common studied Parameters related to Cardiorespiratory Fitness (adapted from Bonilla, D. A. et al., 2021)

 

2. Results and Conclusions of Related Studies

• A 2012 randomized, placebo-controlled study of 40 elite cyclists has shown that: "There was significant improvement in the experimental group [500 mg of root extract twice a day] in all parameters..., namely, VO₂ max, METS [metabolic equivalents], and time for exhaustion on treadmill in comparison to the placebo group which did not show any change with respect to their baseline parameters." [30]
• ...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. [31]
• 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. [32] Moreover, 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" [33]

 

 

Conclusion

With proven benefits like increased muscle strength and growth, enhanced endurance, and faster recovery, Ashwagandha stands out as a powerful, natural ally in achieving your fitness goals.

Human studies consistently show it delivers results safely and effectively—without the side effects of synthetic alternatives.

Whether you're lifting heavier, pushing harder, or recovering faster, Ashwagandha can help you level up your performance.

Take Ashwagandha and 💪⚡ GROW STRONGER—Smarter🧠. Naturally🍀.