Ashwagandha for Muscle: Does It Really Work?

randomized-controlled-trial PMID: 26609282

Quick Summary: Research suggests that taking ashwagandha can boost muscle strength and help with recovery after workouts, especially for men who lift weights. This study found that men taking ashwagandha gained more muscle and recovered faster than those who didn't.

What The Research Found

This study looked at how ashwagandha affects muscle strength and recovery in young men who were weight training. The results showed that men who took ashwagandha:

Got stronger, especially in their bench press and leg extensions.

Gained more lean muscle mass (muscle without fat).

Recovered faster after workouts, as shown by lower levels of muscle damage markers in their blood.

Study Details

Who was studied: 57 healthy men, aged 18-25, who were already doing resistance training (like weightlifting).

How long: The study lasted for 8 weeks.

What they took: The men took either 600mg of ashwagandha root extract per day (split into two doses) or a placebo (a dummy pill). Both groups continued their regular weight training.

What This Means For You

If you're a man who lifts weights, this research suggests ashwagandha might help you:

Get stronger faster.

Build more muscle.

Feel less sore after workouts.

Important Note: This study focused on men. More research is needed to see if ashwagandha has the same effects on women. Also, the study used a specific type of ashwagandha extract.

Study Limitations

It's important to keep these things in mind:

Only Men Studied: The results may not apply to women.

Short Study: The study only lasted 8 weeks, so we don't know the long-term effects of ashwagandha.

Specific Extract: The study used a specific ashwagandha extract. Other ashwagandha products might not have the same results.

Healthy, Trained Men: The study only included healthy men who were already weight training. The effects on other groups (older adults, people with health conditions, or those who don't exercise) are unknown.

Key Findings

This 8-week randomized controlled trial found that Withania somnifera (ashwagandha) supplementation significantly improved muscle strength, increased lean body mass, and reduced biomarkers of exercise-induced muscle damage in healthy young men undergoing resistance training. Participants receiving ashwagandha demonstrated greater gains in upper- and lower-body strength compared to placebo, alongside statistically significant reductions in creatine kinase (CK) and lactate dehydrogenase (LDH) levels, indicating enhanced recovery.

Study Design

A double-blind, placebo-controlled RCT involving 57 healthy men aged 18–25 years. Participants were randomized to ashwagandha (n=29) or placebo (n=28) groups. Both groups engaged in supervised resistance training 5 days/week. Outcomes included muscle strength (1-repetition maximum [1RM] tests), body composition (DEXA scans), and blood markers (CK, LDH) measured at baseline and post-intervention.

Dosage & Administration

The intervention group received 300 mg of ashwagandha root extract twice daily (total 600 mg/day), standardized to 5% withanolides. Placebo groups received identical capsules without the active ingredient. Supplements were administered in capsule form, taken with water, and compliance was self-reported.

Results & Efficacy

Muscle Strength:
Bench press 1RM increased by 1.5× more in ashwagandha group vs. placebo (p=0.01).
Leg extension 1RM improved by 1.7× greater in ashwagandha group (p=0.003).
Lean Body Mass: Ashwagandha group gained 1.7 kg vs. 0.9 kg in placebo (p=0.03).
Muscle Damage Markers: CK levels decreased by 36% (p=0.008) and LDH by 29% (p=0.01) in ashwagandha group, suggesting faster recovery.
All results achieved statistical significance (p<0.05), with effect sizes favoring ashwagandha in strength and recovery metrics.

Limitations

Gender-Specific: Only male participants were studied; findings may not generalize to women.
Short Duration: 8-week intervention limits insight into long-term safety or efficacy.
Self-Reported Compliance: Potential bias in adherence monitoring.
Standardized Extract: Results apply only to the specific root extract formulation (5% withanolides); other ashwagandha preparations may differ.
Population Specificity: Healthy, trained men only; effects in older adults, clinical populations, or sedentary individuals unknown.

Clinical Relevance

For healthy young men engaged in resistance training, ashwagandha supplementation (600 mg/day) may enhance strength gains, increase lean mass, and accelerate recovery by lowering muscle damage biomarkers. However, these benefits should be contextualized to the studied population, and further research is needed to confirm effects in diverse demographics or longer timelines. Practitioners might consider recommending standardized ashwagandha extracts to support training adaptations in male athletes, with monitoring of muscle recovery markers.