Effects of ashwagandha supplementation on athletic performance and recovery: A narrative review

Abstract

Background: Ashwagandha, a plant belonging to the Solanaceae family, has gained increasing attention in recent years due to its antioxidant, anti-inflammatory, and adaptogenic properties, and its potential to improve physical performance and support post-exercise recovery. Objectives: This narrative review aims to summarize and critically evaluate the current scientific evidence regarding the effects of Ashwagandha supplementation on exercise-induced oxidative stress, athletic performance, and safety. Methodology: This study is a narrative review based on previously published literature. The synthesis involved evaluating current studies focusing primarily on Ashwagandha supplementation and its relationship to exercise and sports performance. The included sources comprise clinical trials, meta-analyses, and review articles reporting outcomes related to strength, endurance, recovery, and safety. Results: Studies suggest that Ashwagandha dosages of 330–1000 mg daily will increase endurance and facilitate quicker recoveries, with a twice daily dose of 300 mg in combination with weight training increasing muscular strength and hypertrophy. Ashwagandha is also believed to regulate cortisol levels and relieve anxiety and insomnia. Typical dosage levels in the sporting field appear to be higher, at approximately 600 mg/day, but a lower dose will be required by less active people. Side effects are mild in the majority of the literature and no dangerous side effects occur at recommended dosages. Conclusion: Ashwagandha has been found to be safe and effective in a natural supplementary capacity in sports and athletics. The correct dosage and application period of Ashwagandha should be taken into consideration to reap its properties in the human body.