Taking ashwagandha supplements (300mg twice daily for 2 months) was safe for healthy young men who exercised - none of them had any serious side effects and everyone thought it was either good or excellent to take.

Scientists tested whether an herb called ashwagandha helps young men who don't work out build muscle or get stronger, but they only studied men ages 18-50 for 8 weeks, so we don't know if it works for women, older adults, athletes, or if taking it longer makes any difference.

Taking ashwagandha supplements (300mg twice a day for 2 months) may boost testosterone levels in young men who lift weights, according to one study that found a much bigger increase compared to a placebo pill.

Taking ashwagandha supplements (300mg twice daily) for 8 weeks while doing weight training may help men lose more body fat - about 3.5% versus 1.5% with a placebo pill.

Taking ashwagandha supplements (300mg twice daily for 8 weeks) while doing weight training makes your arm muscles and chest grow bigger compared to just doing weight training with a fake pill (placebo).

Taking ashwagandha supplements (300mg twice daily for 8 weeks) helps young men build more leg muscle strength during weight training compared to taking a placebo pill - about 14.5 kg more strength gain versus 9.8 kg with placebo.