In the world of sports and fitness, everyone is looking for an extra edge. Whether you’re a professional athlete or a weekend warrior, searching for natural ways to enhance performance and recovery never ends.
Enter ashwagandha, a powerful herb traditionally used in Indian medicine. It’s gaining popularity among athletes and fitness enthusiasts for its potential to enhance endurance, strength and recovery. But what exactly is ashwagandha, and how can it benefit you?
Jacquelin Danielle Fryer, RD, CSCS, a performance dietitian and nutritionist with Banner Sports Medicine Scottsdale, explores what it is, how it works and how it can elevate your sports performance.
What is ashwagandha?
Ashwagandha, also known as Indian ginseng or Withania somnifera, is a small shrub with yellow flowers native to India and North Africa.
“The word ashwagandha comes from Sanskrit, meaning ‘smell of the horse,’ which refers to both the herb’s unique smell and the traditional belief it imparts the vigor and strength of a horse,” Fryer said.
For centuries, people have used the plant’s roots and leaves for herbal remedies to treat various conditions. Ashwagandha belongs to a class of plants with adaptogenic properties that help the body manage stress.
“The root of the herb is the most commonly used part for supplementation, and it’s rich in bioactive compounds like alkaloids, flavonoids, glycosides, steroids and steroidal lactones,” Fryer said. “It is taken in as teas, powders, tinctures and supplements, or in its raw forms.”
What are the benefits of ashwagandha for athletes and sports enthusiasts?
With its long history of use and a growing body of research, ashwagandha is becoming a popular choice among athletes seeking a natural edge. Here are a few science-backed benefits:
1. Enhanced physical performance: Studies suggest that ashwagandha can improve physical performance. It’s been shown to increase VO2 max (the maximum amount of oxygen someone can use during exercise), which is important for endurance.
“For instance, ashwagandha supplementation (120-1,250 mg daily for two to 12 weeks) has been reported to enhance VO2 max, upper and lower body strength and recovery in both trained and untrained athletes,” Fryer said.
2. Muscle strength and recovery: Research indicates that ashwagandha can increase muscle mass and strength. One study found that participants taking ashwagandha had a higher increase in muscle strength and size than those on a placebo. It also helped reduce muscle damage, leading to faster recovery times.
“Power output increased for inactive people starting resistance training with 750-1,250 mg daily for one month,” Fryer said.
3. Reduced stress and anxiety: Ashwagandha affects the hypothalamic-pituitary-adrenal (HPA) axis, helping control stress response including the stress hormone cortisol.
“This could benefit health issues related to stress, like anxiety, depression, fertility issues, weight gain, sleep problems, exercise recovery, immune health and brain function,” Fryer said.
4. Improved sleep quality: Quality sleep is important for athletic recovery and performance. Ashwagandha has been found to improve sleep quality, helping athletes get the rest they need to perform their best.
“For athletes engaging in intense exercise routines, a daily intake of 600 to 1,000 mg per day may offer more advantages than lower doses,” Fryer said. “But further studies are needed to determine if doses over 600 mg provide additional benefits.”
5. Boosted immunity: Regular, intense exercise can sometimes weaken the immune system. Ashwagandha’s immune-boosting properties can help protect athletes from getting sick, keeping them on track with their training schedules.
What are the risks of taking ashwagandha?
While ashwagandha is generally considered safe for most people, more detailed and long-term studies are needed.
Possible side effects or interactions include:
- Digestive issues: Some might experience a mild upset stomach, such as nausea or diarrhea.
- Medication interactions: Ashwagandha can interact with certain medications, such as those for thyroid issues, diabetes and high blood pressure.
- Pregnancy and breastfeeding: Pregnant and breastfeeding people should avoid ashwagandha due to possible risks.
- Thyroid and liver function: Avoid ashwagandha if you are on thyroid medications or have impaired liver or kidney function. Rarely, have there been reports of liver damage and an increase in thyroid hormone levels.
- Drowsiness: Ashwagandha may cause drowsiness, making it unsafe to use before driving or operating heavy machinery.
Talk to your health care provider or a registered dietitian to ensure this herbal supplement is safe for you.
Frequently asked questions
How much ashwagandha can you take per day?
Ashwagandha can be taken in many ways. It can be taken as a single dose or multiple doses, with meals or on an empty stomach.
“The typical dosage recommendation is 600 mg per day, split into two doses,” Fryer said. “One in the morning with breakfast and the other in the evening.”
Always check with your health care provider before taking ashwagandha to ensure it’s safe for you and that you use a safe dose.
Does ashwagandha increase testosterone?
“The supplement might help raise testosterone levels in infertile men, but doesn’t seem to have the same effect in fertile men,” Fryer said. “This is similar to other supplements like vitamin E and CoQ10, which also boost testosterone in infertile men but not fertile ones.”
How does ashwagandha affect women’s hormone health?
Ashwagandha may positively impact women’s hormone health, though its effects are not as significant as those of men. It is believed to enhance sexual function and quality of life for menopausal symptoms.
Can ashwagandha help with weight loss?
Ashwagandha may aid in weight loss indirectly by reducing stress and cortisol levels, which can contribute to weight gain, especially around the belly.
“In inactive people, it may increase lean mass and reduce fat mass, but current findings are inconclusive,” Fryer said.
Is ashwagandha safe for long-term use?
“Ashwagandha is generally considered safe for long-term use when taken at the recommended dosage,” Fryer said. “However, the long-term effects of continuous use remain unclear.”
The supplement might stop working as well over time because it acts like a drug on the brain. It’s also unclear if taking breaks or using it every other day would help it work longer.
Conclusion
Ashwagandha offers a natural way to enhance athletic performance, support recovery and improve overall well-being. With its long history of use and growing body of research, it’s becoming a popular choice among athletes and weekend warriors.
Before starting any new supplement, remember to talk to your health care provider or a Banner Health specialist.
