Should you use ashwagandha to enhance performance? 🫚

Does the data support its use.

Effects of Withania somnifera (Ashwagandha) Supplementation on Exercise Performance: A Systematic Review and Three-Level Meta-Analysis

Study Details

This new meta-analysis compiled data from 13 studies (599 participants) to establish if ashwagandha supplementation can improve athletic performance 🔍

Here are the key findings ⬇️

Key Findings

✅ Overall ashwagandha supplementation improved exercise performance (combined outcomes)

👉 Exercise-type was a clear moderator of outcomes

🫁 With evidence being most consistent for endurance performance outcomes

💪 Strength outcomes were positive but uncertain

❌ Power and muscular endurance evidence was lacking

💊 The most beneficial doses were 500 - 600 mg/day

Conclusion

Ashwagandha supplementation does appear to improve aerobic exercise performance ✅

For strength and power? You’re better off using something else.

Reference

https://pubmed.ncbi.nlm.nih.gov/42356302/

---

Performance Nutrition Digest is powered by Healthspan Elite ⚡️

Healthspan Elite is a science-led sports nutrition range developed in collaboration with leading experts to support athletic performance, recovery, and health.

Use code: TCDIGEST25 for 25% off at https://www.healthspanelite.co.uk/ 💪

---