Ashwagandha is an adaptogenic herb that helps your body adapt to stress, including the stress from exercise. But what does the research say about ashwagandha benefits?
As a strength and performance supplement, ashwagandha has broad and far-reaching effects. Consider this your ultimate evidence-based guide, separating hype from reality and addressing common misconceptions.
Let’s look at:
- What is ashwagandha?
- How an ashwagandha supplement works (the mechanisms)
- What are the benefits of ashwagandha?
- What’s the effective ashwagandha dosage?
- Ashwagandha KSM-66 benefits
What is Ashwagandha?
Ashwagandha (Withania somnifera), also known as Indian winter cherry or Indian ginseng, is a medicinal root used in Ayurvedic medicine. It’s been used for thousands of years for its medicinal properties and positive effects on the immune, endocrine, and nervous systems, among other benefits of ashwagandha. (1)
Today, instead of traditional preparations (such as tea), we have standardized supplements, advanced research, and evidence from clinical trials. Ashwagandha contains many diverse chemical compounds, including withanolides, the primary active component. (1)
How Ashwagandha Works (Adaptogen Mechanisms)
Ashwagandha root is categorized as an “adaptogen,” which helps the body resist stressors and restore homeostasis. Adaptogens support the hypothalamic-pituitary-adrenal (HPA) axis, the communication system between the brain and adrenal glands that produces cortisol and other stress hormones.
In short, adaptogens help the body adapt to stress.
Training exerts a stressor on the body. It’s a good stressor, but one nonetheless. There is evidence that ashwagandha supplements have a synergistic effect with training, helping improve adaptations to exercise over time. We’ll get more into these benefits of taking ashwagandha in the next section.
While the research on ashwagandha is consistent in its health outcomes (see below), more remains to be learned about its mechanisms, especially regarding strength and performance.
There may be a mechanism that researchers have yet to identify or that ashwagandha health benefits are the result of a combination of small effects that support body composition changes, including:
- Reduction in stress hormones (cortisol)
- Reduction in perceived stress
- Improved sleep
- Reduced inflammation
We may see benefits for global recovery through these stress-reduction pathways.
Ashwagandha Benefits for Stress, Sleep, and Performance
Let’s explore ashwagandha benefits for men and women in terms of stress, sleep, and performance.
Stress & Cortisol
Cortisol is one of the primary stress hormones released by the adrenal glands in response to stress. It also plays an important role in the daily circadian rhythm.
Research demonstrates that ashwagandha supplementation promotes both psychological and physiological stress management benefits, including decreased cortisol levels and improved measures of perceived stress. (2, 3)
Sleep
Better stress management and physiological stress response support balanced cortisol and circadian health. Ashwagandha supplements have an anti-fatigue effect and help to improve sleep. (3, 4)
Better sleep also supports additional ashwagandha supplement benefits, including improved recovery from training. (3)
Performance
Performance is where the health benefits of ashwagandha get interesting.
Research demonstrates that ashwagandha supports:
- Increased strength
- Increased muscle mass
- Increased speed and power
- Improved VO2 max (maximum rate of oxygen consumption)
- Improved blood hemoglobin (the oxygen-carrying component of red blood cells)
- Increased testosterone
- Improved recovery, decreased soreness, reduced fatigue
- Decreased soreness
- Reduced inflammation (2, 3, 4, 5, 6)
In one randomized, double-blind, placebo-controlled trial, healthy volunteers received either ashwagandha or a placebo and bicycle performance was measured. Those in the ashwagandha group improved their total distance and average speed from baseline. They also improved skeletal muscle mass, VO2 max, and grip strength. (4)
Another randomized controlled trial concludes that ashwagandha may be useful when combined with a resistance training program. In this study, the group receiving ashwagandha showed greater increases in muscle strength, as measured by bench press and leg extension exercises, and greater arm muscle size when compared to placebo. (5)
Ashwagandha Dosage: What the Research Supports?
Based on the research, the recommended ashwagandha dosage is 300 to 600 mg per day, standardized to 5% withanolides.
Consistency is important; adaptogens tend to work best when taken consistently every day, as the benefits may build over time.
You can take ashwagandha at any time of day. Some prefer taking it at night for enhanced sleep benefits or after a workout as part of a recovery routine.
Outwork Nutrition Muscle Recovery Supplement contains 300 mg of KSM-66 ashwagandha root extract, along with additional recovery nutrients, including creatine monohydrate, betaine anhydrous, l-carnitine, and tart cherry powder.
What is KSM-66 Ashwagandha?
When thinking about the benefits of ashwagandha, it’s important to consider the source. Not all ashwagandha is created equal.
KSM-66 ashwagandha is a standardized root extract, meaning that it contains the full spectrum of constituents from ashwagandha root, along with 5% withanolides, the primary active component.
KSM-66 is the form of ashwagandha most often used in research, and the standardization provides predictable potency for both researchers and consumers. This is exactly what we use in Outwork Nutrition Muscle Recovery Supplement to provide you with an effective, transparent, and quality product.
Is Ashwagandha Safe? (Liver Toxicity Myth Explained)
Ashwagandha is well-tolerated in randomized controlled trials and has a high safety profile. Like most supplements, some individuals may experience digestive distress or headaches, but not at a rate higher than with placebo.
It is a myth that ashwagandha causes liver toxicity. These have been isolated incidents in case reports, and we don’t know if the symptom is related to another factor. Researchers have not observed liver toxicity in controlled trials.
As always, please speak with your healthcare provider about new supplements, especially if you take any medication or have a medical condition.
Final Word
Ashwagandha supplements, especially KSM-66 ashwagandha, is worthwhile for stress adaptation, sleep, exercise performance, muscle strength, muscle mass, and recovery. Although more studies are welcome, the current evidence on strength and performance, along with a high safety profile, suggest ashwagandha can help support your performance goals.
Ashwagandha FAQs
What does ashwagandha actually do?
Ashwagandha is an adaptogen that may help regulate the body’s stress response. Research suggests it can reduce cortisol levels, support sleep, and improve strength and performance.
How much ashwagandha should you take?
Most clinical studies use doses of 300-600 mg per day of a standardized extract, such as KSM-66.
Is ashwagandha safe for the liver?
Yes. There is no evidence from clinical trials that ashwagandha causes liver toxicity. Liver concerns stem from isolated case reports, which cannot establish causation and may involve contaminated or low-quality supplements.
Does ashwagandha increase testosterone?
Some studies show a modest increase in testosterone levels, but it is not considered a clinical “testosterone booster.”
What is KSM-66 ashwagandha?
KSM-66 is a standardized ashwagandha root extract that has been used in multiple human clinical trials. It’s one of the most researched forms and is used in evidence-based supplement formulas.
References
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Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J Funct Morphol Kinesiol. 2021 Feb 11;6(1):20. doi: 10.3390/jfmk6010020. PMID: 33670194; PMCID: PMC8006238.
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Jayawardena R, Weerasinghe K, Sooriyaarachchi, P. The Effect of Ashwagandha (Withania somnifera) on Sports Performance: A Systematic Review and Meta-Analysis. Turkish Journal of Sports Medicine. 2025 60(2):064-073.doi: 10.47447/tjsm.0862
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Raut A, Tripathi R, Marathe PA, Uchil DA, Agashe S, Rege N, Vaidya AB. Evaluation of Withania somnifera (L.) Dunal (Ashwagandha) on Physical Performance, Biomarkers of Inflammation, and Muscle Status in Healthy Volunteers: A Randomized, Double-Blind, Placebo-Controlled Study. Cureus. 2024 Sep 8;16(9):e68940. doi: 10.7759/cureus.68940. PMID: 39381480; PMCID: PMC11460434.
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Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015 Nov 25;12:43. doi: 10.1186/s12970-015-0104-9. PMID: 26609282; PMCID: PMC4658772.
- Verma N, Gupta SK, Patil S, Tiwari S, Mishra AK. Effects of Ashwagandha ( Withania somnifera) standardized root extract on physical endurance and VO 2max in healthy adults performing resistance training: An eight-week, prospective, randomized, double-blind, placebo-controlled study. F1000Res. 2024 Apr 8;12:335. doi: 10.12688/f1000research.130932.2. PMID: 38988644; PMCID: PMC11234080.
