Ashwagandha and Fitness: Can It Boost Performance and Recovery?

For athletes and fitness enthusiasts, maximizing performance and speeding up recovery are ongoing priorities. While training intensity and nutrition are central, the right supplements can also offer a measurable edge. One natural ingredient receiving increasing attention in this space is Ashwagandha.

Known for its role in stress reduction and hormone balance, Ashwagandha may also support physical performance, strength development and muscle recovery. This article reviews the available research and explores how Ashwagandha may fit into a training regimen.

What Is Ashwagandha?

Ashwagandha (Withania somnifera) is a root-based adaptogen with a long history in Ayurvedic medicine. Traditionally used for vitality and resilience, it has become widely available in modern supplements targeting energy, endurance, and recovery.

Its effects stem largely from compounds called withanolides, which may influence cortisol levels, antioxidant defenses and testosterone production—all relevant to fitness outcomes.

Ashwagandha and Physical Performance

A growing body of clinical evidence suggests that Ashwagandha may improve physical capacity, including strength, VO2 max, and muscle size.

Key Study Findings

A pivotal study published in The Journal of the International Society of Sports Nutrition (2015) examined 57 healthy young men over an eight-week resistance training program. Half received 600 mg of KSM-66 Ashwagandha daily; the other half took a placebo.

Outcomes in the Ashwagandha group included:

• Greater increase in bench press strength (96.2 kg vs. 71.5 kg)

• Larger arm muscle size gains (5.3 cm vs. 2.6 cm)

• Significant reduction in exercise-induced muscle damage
  

• Elevated testosterone levels compared to baseline

These results suggest that Ashwagandha may support hypertrophy and reduce catabolic breakdown following resistance training.

VO2 Max and Cardiorespiratory Endurance

In a 2012 study in Ayurveda, 40 elite cyclists were given 500 mg of Ashwagandha twice daily for eight weeks. Researchers noted a statistically significant improvement in VO2 max—the maximum amount of oxygen a person can utilize during intense exercise.

Improved VO2 max supports better endurance, faster recovery between sets and more efficient aerobic performance.

Muscle Recovery and Inflammation

Post-exercise inflammation can slow recovery and increase soreness. Ashwagandha appears to reduce markers of muscle damage and oxidative stress.

In the 2015 resistance training study, the Ashwagandha group experienced lower levels of serum creatine kinase, a key indicator of muscle injury. Additionally, its antioxidant properties may help limit damage to muscle tissue caused by free radicals during intense exertion.

Hormonal Support: Testosterone and Cortisol

Ashwagandha’s dual action on cortisol and testosterone makes it particularly relevant for athletes.

Benefits:

• Testosterone plays a central role in muscle development and performance

• Cortisol is a catabolic hormone that breaks down tissue under stress

By lowering cortisol and modestly increasing testosterone, Ashwagandha supports an environment favorable to recovery and muscle growth.

Best Format for Athletes

While Ashwagandha is available in several forms, KSM-66 extract has been used in most clinical trials related to performance. This full-spectrum root extract offers high withanolide content with minimal side effects.

For convenience and flavor, athletes may prefer ashwagandha gummies, which are easy to consume post-workout and deliver reliable dosing. Tribe Organics offers ashwagandha ksm-66 gummies designed specifically for these needs.

How to Use Ashwagandha for Fitness

Recommended Dosage:

• General use: 300–600 mg daily

• Performance & strength: 600 mg daily (typically divided into two doses)

• Recovery support: Post-workout or evening dose to reduce cortisol

Best Practices:

• Take with food to improve absorption.

• Use consistently for at least 6 to 8 weeks.

• Pair with a structured training program for optimal results.

Safety and Side Effects

Ashwagandha is considered safe for most healthy adults when used in recommended doses. However, those with thyroid conditions, autoimmune diseases, or who are taking medication should consult a healthcare provider before use.

Commonly reported side effects are rare but may include:

• Mild drowsiness

• Upset stomach

• Changes in thyroid hormone levels

Final Thoughts

Ashwagandha is more than a stress-reduction herb—it may serve as a reliable performance enhancer and recovery aid. By promoting strength gains, lowering post-workout inflammation and helping regulate hormones, it complements both resistance and endurance training.

For athletes, choosing a tested, high-quality product is key..

Whether you’re focused on muscle building, recovery, or endurance, Ashwagandha could be a natural ally in reaching your goals—backed by both tradition and science.