Ashwagandha, also known as sleeping berry, is a medicinal plant used in Ayurvedic medicine. It is traditionally used as a tonic. This modern clinical study investigated whether a standardized ashwagandha root extract can improve exercise effects in healthy adults.
To this end, 80 men and women took either ashwagandha or a placebo every day for eight weeks. At the same time, they all completed a structured strength training program. At the end of the study, it was shown that the ashwagandha group made greater progress in strength, muscle mass and endurance compared to the placebo group. strength, muscle mass and endurance compared to the placebo group. achieved. In particular, bench press and leg press performance improved more. In addition, the muscle circumference of the arms and chest increased more significantly, and fitness (measured as maximum oxygen uptake, VO₂max) was also improved.
Taking the extract was well tolerated – no side effects were reported.
Conclusion: Ashwagandha extract, in combination with regular training, can help to build strength faster, promote muscle growth and improve endurance. The plant is therefore a promising natural supplement for recreational athletes and ambitious athletes.
Background
Ashwagandha(Withania somnifera) is a plant that is widely used in Ayurvedic medicine and is traditionally used as an adaptogen and tonic. Animal and human studies indicate positive effects on stress reduction, muscle strength and endurance. However, previous clinical studies were often small or methodologically limited. The aim of this randomized, double-blind, placebo-controlled study was to investigate the effect of a standardized ashwagandha root extract on strength, muscle growth and aerobic capacity in healthy adults under standardized resistance training.
Methods
The study involved 80 healthy men and women between the ages of 18 and 45 who had no serious previous illnesses and were regularly active in sport. The test subjects were divided into two groups: One received 600 mg of a standardized ashwagandha root extract daily for eight weeks, the other a placebo. At the same time, all participants completed a structured strength training program with three sessions per week.
The following parameters were recorded at the beginning and end of the study:
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Muscle strength (bench press, leg press)
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Muscle circumference (arm, chest, thigh)
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Aerobic capacity (VO₂max test)
Results
After eight weeks, there were clear differences between the groups:
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muscle strength: The Ashwagandha group achieved significantly greater increases in bench press and leg press.
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muscle circumference: The arms and chest in particular increased in size.
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endurance (VO₂max): Maximum oxygen uptake increased more in the ashwagandha group, indicating improved stamina.
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Safety: No side effects or discontinuations due to adverse events have been reported.
Discussion
The results show that ashwagandha extract can strengthen the physiological adaptations to resistance training. The combination of increased strength, muscle growth and improved endurance suggests that the plant positively influences not only muscular but also cardiovascular adaptations. Possible mechanisms include an improvement in mitochondrial function, increased energy availability and hormonal and anti-inflammatory effects.
The strengths of the study are the randomized, double-blind and placebo-controlled implementation as well as the standardized training intervention. Limitations include the limited duration of the study (eight weeks) and the limited sample size of 80 people. Long-term studies and studies with different dosages would be necessary in order to generalize the results.
Conclusion
The study shows that a standardized ashwagandha root extract can enhance the effects of a strength training program. After just eight weeks significantly better improvements in strength, muscle mass and endurance. were recognizable. The extract also proved to be safe and well tolerated. Ashwagandha is therefore a promising herbal active ingredient for supporting athletic performance and regeneration.