Ashwagandha probably doesn’t roll off your tongue—it’s a difficult word to pronounce (actually pronounced ash-wa-gand-a).

But this small plant has magical properties that have become all the rage in the wellness space; it’s been touted as the ultimate remedy in the 21st century thanks to its ‘adaptogenic’ properties.

And while it may be new to us, Ayurvedic medicine has been on to something for centuries, with its use dating back to AD 6000.

Whether you’re looking to reduce stress and anxiety, increase testosterone, or improve your performance, there are plenty of benefits to adding ashwagandha into your supplement regimen—but could it help your gym gains?

We’re diving into the details about ashwagandha and muscle growth and giving you everything you need to know. We’ll cover what ashwagandha is, the benefits of taking it, if it can support muscle growth, and how to get the most out of your supplementation.

What Is Ashwagandha?

Ashwagandha, sometimes referred to by its botanical name, Withania somnifera, or Indian Ginseng or Winter Cherry, is a small woody evergreen with yellow flowers native to India and North Africa.

It’s relatively new to Western medicine, but the plant has been used for over 3,000 years in Ayurvedic medicine as a remedy for various ailments.

The active compound of ashwagandha has powerful anti-stress, neuroprotective, immunomodulatory, and rejuvenating effects due to the herb’s interactions with the nervous, endocrine, and cardiopulmonary systems, energy metabolism, and immune system 1.

It’s also purported to have potent analgesic, antimicrobial, anti-inflammatory, anti-tumor, anti-stress, anti-diabetic, neuroprotective, immunoprotective, and cardioprotective effects making it the wonder herb of all herbs.

Many of these effects are due to its powerful adaptogenic properties that support the body’s stress response; adaptogens are herbs containing phytonutrients that regulate metabolism when the body is under physical or mental stress 1.

They help the body to adapt by:

  • Normalizing organ system functions
  • Bolstering resistance to future stress
  • Increasing the body’s performance

They’re most commonly used for stress relief but also beneficial for brain health, adrenal health, and ameliorating HPA-axis dysfunction.

And more recently, adaptogens have found their way into the sports supplement world and have shown promising results.

On top of the effects we just mentioned, it’s also shown to stimulate respiratory function, support smooth muscle relaxation, and encourage thyroid activity, but it can also reduce cortisol concentrations and may increase testosterone 2-4.

These effects are due to the herb’s active compounds like steroidal lactones (withanolides, withaferins), saponins, and alkaloids.

Benefits Of Ashwagandha

Reduces stress and anxiety

Stress is an inevitable part of life, and while some stress is beneficial for the body, too much can be disastrous.

When the body goes into stress mode, it secretes cortisol, a catabolic hormone that mobilizes energy stores.

Small amounts of cortisol are good for the body, but too much can send your adrenals and nervous system into overdrive, which can eventually lead to exhaustion and completely tank your gym efforts.

However, ashwagandha shows many benefits for reducing stress as a powerful adaptogenic—a substance that helps the body cope with physical and mental stress.

It can lower cortisol levels by up to 32% with daily doses of up to 5,000 mg for three months 5, 6. And if you’re looking for it for its anti-anxiety properties, 500-600 mg seems to be the sweet spot for reducing anxiety.

By lowering cortisol levels and nourishing the adrenal glands, ashwagandha can strengthen a depleted or agitated nervous system while calming it down to relieve stress and reduce anxiety.

Boosts testosterone

We’ll discuss this more below, but if you want to build muscle and maximize your gym gains, you need sufficient testosterone.

Muscle loss is a huge complaint for people who struggle with low T. While there are plenty of test-boosting supplements on the market, something as simple as ashwagandha may do the trick.

One study found that 5 grams of ashwagandha daily for three months resulted in a 22% increase in testosterone levels. A similar study found that lower doses of just 600 mg still resulted in a 15% increase in eight weeks 8, 9.

The mechanism by which ashwagandha may benefit testosterone levels isn’t clear. Still, it’s thought that it may do so by influencing HPA activity to lower cortisol, which has an inverse relationship with testosterone 10.

Supports brain function and memory

If you’re struggling to remember simple things, adding some ashwagandha to your supplement stack might do some good.

It has been used traditionally as a memory-boosting supplement, and some evidence backs it up. A small study using 300 mg of ashwagandha root extract twice daily improved general memory, attention, and task performance compared to the placebo 11.

Similarly, 500 mg supplemented daily for two weeks produced better performance on tests scoring task performance and reaction time 12.

It also may offer neuroprotective effects on the brain due to its potent anti-inflammatory, anti-tumor, antioxidant, immunomodulatory, and anti-neuropsychiatric properties, as well as its cholinomimetic activity 11, 13.

Boosts immune function

Your immune system is one of the essential systems in your body and is involved in more than just fighting off pathogens.

As a Rasayana (tonic) herb in Ayurvedic medicine, ashwagandha’s potent anti-stress and adaptogenic properties show promise for making it a powerful immune booster.

Because stress has detrimental effects on immune function, supporting the HPA axis and the body’s stress response can mitigate stress-related immune dysfunction.

Studies show that just 12 ml of ashwagandha root extract daily may increase levels of specific immune cells to help the body fight infection 14. Another study found that 250–500 mg of ashwagandha for two months can reduce C-reactive protein levels (a marker of inflammation) by up to 30% 15.

Can Ashwagandha Help Muscle Growth?

When it comes to muscle-building supplements, you probably think about protein, amino acids, creatine, BCAAs, maybe even pre-workout—but ashwagandha?

Probably not. Herbal supplements take a backseat when it comes to more modern fitness supplements. Still, despite being completely natural and generally less potent with fewer side effects, that doesn’t make them any less effective.

Ashwagandha is one herb you may not think to add to your gym stack, but it has some secret superpowers that might be key to turbocharging your gym gains.

There are a few ways in which it may do so:

Reducing cortisol and mitigating stress

The adaptogenic properties of ashwagandha show promise for the herb as an effective ergogenic aid in that exercise is a form of physical stress on the body.

High levels of physical activity correspond to a greater stress response. However, ashwagandha supplementation may modulate the body’s adaptation in response to strength training 16.

On top of that, high cortisol, associated with chronic stress, can make it challenging to build muscle, as cortisol is a catabolic hormone.

Because ashwagandha has been shown to reduce cortisol concentrations, it can have positive results on testosterone levels, sleep, and immune function, all of which are involved in performance and muscle growth.

Increasing testosterone levels

The study mentioned above found that eight weeks of supplementation with ashwagandha significantly increased testosterone levels relative to the placebo group.

Adequate levels of testosterone are required to build muscle; people who struggle with low testosterone often have difficulty gaining muscle mass and losing fat mass.

Better recovery

Creatine kinase levels assess exercise-induced muscle damage 24 to 48 hours after resistance training.

Lower levels in the blood indicate faster muscle tissue repair, which means greater recovery. While continuous resistance training causes muscle tissue adaptation, ashwagandha supplementation can support a faster and more efficient recovery 16.

While it may not be the first supplement you associated with gym gains, it’s shown positive benefits on muscle mass, body fat levels, and strength in men.

A 2015 study published in the Journal of the International Society of Sports Nutrition looked at 300 mg of ashwagandha supplemented twice daily on muscle mass and strength in healthy men following a resistance training program.

Results showed that those taking the herb saw a significant increase in muscle mass and strength and more than doubled their body fat loss compared to those taking a placebo 16.

Similarly, another study found that men taking one gram of ashwagandha daily showed increased strength and muscle activity after 30 days and a trend toward decreased body fat percentage 17.

How Much Ashwagandha Do You Need?

If you’re looking to cash in on ashwagandha’s muscle-enhancing effects, you’ll want to ensure you’re taking enough.

Effective doses range from 750 to 1,250 mg daily for optimal muscle growth effects, but doses as low as 500 mg may provide small benefits for muscle mass and strength gains in just eight weeks 18.

Final Thoughts

Building muscle can be challenging if your training and lifestyle factors aren’t on point.

Luckily, certain supplements can work with a good diet and training program to optimize muscle growth. But on top of that, having sufficient testosterone is equally essential for building muscle.

For those that struggle with normal levels, a natural testosterone booster like Testo Lab Pro might do the trick.

Packed with natural ingredients that bolster hormone levels—including the most potent form of Ashwagandha, KSM-66—Testo Lab Pro uses five cutting-edge ingredients for full-spectrum support of everything that makes you a man.

References

  1. Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015;12:43.
  2. Sharma AK, Basu I, Singh S. Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients: A Double-Blind, Randomized Placebo-Controlled Trial. J Altern Complement Med. 2018;24(3):243-248.
  3. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255-262.
  4. Ambiye VR, Langade D, Dongre S, Aptikar P, Kulkarni M, Dongre A. Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evid Based Complement Alternat Med. 2013;2013:571420.
  5. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255-262.
  6. Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019;98(37):e17186.
  7. Andrade C, Aswath A, Chaturvedi SK, Srinivasa M, Raguram R. A double-blind, placebo-controlled evaluation of the anxiolytic efficacy ff an ethanolic extract of withania somnifera. Indian J Psychiatry. 2000;42(3):295-301.
  8. Mahdi AA, Shukla KK, Ahmad MK, et al. Withania somnifera Improves Semen Quality in Stress-Related Male Fertility [published online ahead of print, 2009 Sep 29]. Evid Based Complement Alternat Med. 2009;2011:576962.
  9. Lopresti AL, Drummond PD, Smith SJ. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males. Am J Mens Health. 2019;13(2):1557988319835985.
  10. Lopresti AL, Drummond PD, Smith SJ. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males. Am J Mens Health. 2019;13(2):1557988319835985.
  11. Choudhary D, Bhattacharyya S, Bose S. Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions. J Diet Suppl. 2017;14(6):599-612.
  12. Pingali U, Pilli R, Fatima N. Effect of standardized aqueous extract of Withania somnifera on tests of cognitive and psychomotor performance in healthy human participants. Pharmacognosy Res. 2014;6(1):12-18.
  13. Kuboyama T, Tohda C, Komatsu K. Effects of Ashwagandha (roots of Withania somnifera) on neurodegenerative diseases. Biol Pharm Bull. 2014;37(6):892-897.
  14. Mikolai J, Erlandsen A, Murison A, et al. In vivo effects of Ashwagandha (Withania somnifera) extract on the activation of lymphocytes. J Altern Complement Med. 2009;15(4):423-430.
  15. Abedon B, Auddy B, Hazra J, Mitra A, Ghosal S. A standardized Withania somnifera extract significantly reduces stress-related parameters in chronically stressed humans: a double-blind, randomized, placebo-controlled study. JANA. 2008;11.
  16. Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015;12:43.
  17. Raut AA, Rege NN, Tadvi FM, et al. Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. J Ayurveda Integr Med. 2012;3(3):111-114.
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