Effects of ashwagandha supplementation on physical performance and recovery: a narrative review
Abstract
Ashwagandha (Withania somnifera L. Dunal) is an adaptogenic plant increasingly used by physically active individuals and athletes as a natural supplement intended to support exercise performance, recovery, stress regulation, and general well-being. The aim of this narrative review was to summarize current evidence regarding the effects of ashwagandha supplementation on physical performance and post-exercise recovery, with particular attention to muscle strength, aerobic capacity, anaerobic performance, body composition, cortisol response, sleep quality, and safety. A literature search was conducted using PubMed, Google Scholar, Scopus, and Web of Science. Randomized controlled trials, clinical studies, systematic reviews, meta-analyses, and relevant pharmacological studies were considered. Current evidence suggests that ashwagandha may improve selected aspects of physical performance, particularly muscle strength and VO₂max, especially when supplementation is combined with structured training and continued for several weeks. Some studies also indicate potential benefits for post-exercise recovery through reductions in creatine kinase activity, perceived muscle soreness, stress, and sleep disturbances. However, findings remain heterogeneous due to differences in extract standardization, dosage, intervention duration, training status, and outcome measures. Although short-term supplementation appears generally well tolerated, safety concerns, including rare cases of liver…
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