Effects of 8 days of Ashwagandha supplementation on strength,fatigue,soreness,and recovery in amateur handball players: A double-blind,randomized,placebo-controlled trial

Abstract

Background

Nutritional supplements are commonly used to increase strength, recovery, and overall athletic performance. Ashwagandha (Withania somnifera), a natural adaptogen, has shown promising ergogenic potential; however, evidence in athletes—particularly over short-term periods remains limited.

Methods

This randomized, double-blind, placebo-controlled trial investigated the effects of 8 days of Ashwagandha supplementation (600 mg of standardized root extract daily) – a duration chosen to evaluate its potential utility during acute competitive periods – on neuromuscular performance and recovery in 31 male handball players (age: 20.3 ± 3.1 years). Participants ingested either Ashwagandha (600 mg/day) or placebo capsules. Assessments included knee extension and flexion strength, handgrip strength, perceived muscle soreness, fatigue, and total quality recovery (TQR), measured at baseline, day 4, and day 8.

Results

Ashwagandha significantly improved handgrip strength compared with placebo after 8 days (d = 0.33; p = 0.011), whereas no consistent effects were found for knee flexion or extension. Perceived soreness, fatigue, and recovery did not differ meaningfully between groups.

Conclusions

Short-term Ashwagandha supplementation may enhance handgrip strength, suggesting a potential neuromuscular benefit in athletes. However, the lack of consistent effects on lower-limb strength and subjective recovery highlights the need for longer-term studies to confirm these findings.