Potential Applications of Ashwagandha Supplementation in Bodybuilding: A Narrative Review
Abstract
Bodybuilding is a physically and mentally demanding sport that requires pragmatic nutritional strategies due to the intense resistance training, caloric restriction, and mental stress involved in multiphase contest preparation. The adaptogen ashwagandha (
Withania somnifera
, ASH) has garnered attention for its potential antioxidant, anti-inflammatory, and immunomodulatory properties, which exert benefits in stress modulation, and enhancing cognitive and physical performance and promoting recovery. Namely, ASH can augment the hypothalamic-pituitary-adrenal axis, thereby reducing cortisol concentrations during stressful conditions. In addition, ASH has been shown to improve sleep quality and mood. All of these are crucial components related to bodybuilding, particularly during periods of rigorous training and dieting. Although the dose and duration may vary based on the current data, most human clinical trials indicate that ≈240–600 mg/d of ASH supplementation for at least 6 weeks is efficacious. Furthermore, ASH appears generally safe and well-tolerated, with mild side effects noted across a wide dosing range of 120 to 1,000 mg/d. ASH appears to be a particular nutrient of interest to the bodybuilding community, especially during the contest preparation phase. Thus, this narrative review explores the potential applications of ASH for bodybuilders to counteract the cognitive, psychological, and physiological stressors associated with the sport.
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