Effects of ashwagandha supplementation on athletic performance and recovery: A narrative review
Abstract
Background: Ashwagandha, a plant belonging to the Solanaceae family, has gained increasing attention in recent years due to its antioxidant, anti-inflammatory, and adaptogenic properties, and its potential to improve physical performance and support post-exercise recovery. Objectives: This narrative review aims to summarize and critically evaluate the current scientific evidence regarding the effects of Ashwagandha supplementation on exercise-induced oxidative stress, athletic performance, and safety. Methodology: This study is a narrative review based on previously published literature. The synthesis involved evaluating current studies focusing primarily on Ashwagandha supplementation and its relationship to exercise and sports performance. The included sources comprise clinical trials, meta-analyses, and review articles reporting outcomes related to strength, endurance, recovery, and safety. Results: Studies suggest that Ashwagandha dosages of 330-1000 mg daily will increase endurance and facilitate quicker recoveries, with a twice daily dose of 300 mg in combination with weight training increasing muscular strength and hypertrophy. Ashwagandha is also believed to regulate cortisol levels and relieve anxiety and insomnia. Typical dosage levels in the sporting field appear to be higher, at approximately 600 mg/day, but a lower dose will be required by less active people. Side effects are mild in the majority of the literature and no dangerous side effects occur at…
Read the paper
Related studies
- Cortisol, obesity and the metabolic syndrome: A cross-sectional study of obese subjects and review of the literature
- Relationships between lead biomarkers and diurnal salivary cortisol indices in pregnant women from Mexico City: a cross-sectional study
- Pubertal Recalibration of Cortisol Reactivity Following Early Life Stress: A Cross-Sectional Analysis
- High-end normal adrenocorticotropic hormone and cortisol levels are associated with specific cardiovascular risk factors in pediatric obesity: a cross-sectional study
- Effects of remote virtual work environment during COVID-19 pandemic on technostress among Menoufia University Staff, Egypt: a cross-sectional study
- Low serum albumin, aspartate aminotransferase, and body mass are risk factors for frailty in elderly people with diabetes–a cross-sectional study
Go deeper in Evidence Hub
Evidence Hub adds a study data sheet (design, sample size, evidence level, key numbers), an AI summary and a chat grounded in the paper's text.