Abstract Summary
Objective
To evaluate ashwagandha (Withania somnifera) as an ergogenic aid for athletes, focusing on physical performance, recovery, and hormonal regulation.
Context
Ashwagandha is a traditional adaptogenic herb known for its potential to modulate the stress response, enhance physical performance, and improve recovery in healthy populations. Its growing presence in sports nutrition has prompted increasing clinical investigation.
Methods Used
Approach
Systematic review of RCTs, meta-analyses, and clinical trials sourced from PubMed, Scopus, SPORTDiscus, and Web of Science.
Data Collection
Outcomes assessed included VO2max, muscle strength, cortisol, testosterone, recovery indices, and inflammatory markers across supplementation protocols of 300–600 mg/day for 8–12 weeks.
Researchers' Summary of Findings
Impact on Health
Ashwagandha significantly improved VO2max in athletes by 4.09 ml/min/kg compared to placebo, with additional gains in muscular strength, endurance, sleep quality, and anxiety reduction. In team sports athletes, 600 mg/day over 42 days improved cortisol stability, muscle soreness, fatigue perception, and countermovement jump performance.
Health Implications
Ashwagandha may effectively lower cortisol and raise testosterone in physically active men, supporting strength, hormonal stability, and post-exercise recovery. However, in February 2024, Australia's TGA issued a safety alert linking ashwagandha to liver injury cases, four requiring hospitalization — use under healthcare supervision is recommended.
Sustainability
As a drought-tolerant, low-input crop, ashwagandha represents an environmentally favorable option within plant-based sports nutrition.
DOI
10.3390/nu18020230
