Biopsychological Effects of Ashwagandha (Withania somnifera) in Athletes and Healthy Individuals: A Systematic Review
Study Details
This new systematic review compiled evidence from 151 studies (over 9,000 participants) to establish the effects of ashwagandha in healthy individuals and athletes 📚
Here are the key findings ⬇️
Key Findings
Dosing Strategies 🧪
📊 Commonly 500 - 1000 mg/day for 8–12 weeks
📈 Range tested: 125 - 5000 mg/day
⏰ Taken once or twice daily with water
✅ Generally safe; mild effects in ~9% (GI upset, drowsiness)
Sports Performance 💪
🫁 Endurance/VO2max: 500 - 1250 mg/day ≥30 days = ⬆️ VO2max (~3 mL/kg/min)
🏋️ Strength: 500 - 1250 mg/day ~12 weeks = improved strength in recreational athletes
🔋 Fatigue/Recovery: 120 - 1000 mg/day = ⬇️ fatigue, ⬆️ time to exhaustion, faster recovery
⚡ Acts via adaptogenic pathways (cortisol, oxidative stress, mitochondria, neuromuscular)
Mental Health & Stress 🧠
😌 Stress/anxiety ⬇️ with 250 - 1200 mg/day for 6 - 8 weeks
🧬 Works via HPA axis regulation, cortisol ⬇️, GABA ⬆️
🛌 Sleep improved at 600 mg/day for 8+ weeks
Hormones & Reproduction 🔥
🧬 Testosterone ⬆️ = 600 - 675 mg/day for 8 - 12 weeks
🧑🤝🧑 Sexual function and fertility: significant ⬆️ with 600 - 5000 mg/day for 12 weeks
Health Outcomes ❤️
🧘♂️ Well-being: ⬆️ at 600 mg/day (12 wk)
💥 Antioxidant/anti-inflammatory: ⬇️ oxidative stress & inflammation
🤕 Pain: 250 - 1000 mg/day = reduced perception
Limitations ⚠️
📉 Evidence preliminary, small samples, variable quality
👨🦱 Mostly young men studied, limited data in women/older adults
❓ Ideal dose, timing, form are still unclear
Conclusion
Ashwagandha is gaining more research for both clinical and athletic populations 📈
It may be a worthwhile consideration for athletes and recreationally active individuals alike ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/40843911/
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