Taking Ashwagandha pills (600mg each day) while doing weight training helps healthy adults under 45 build more muscle strength and endurance, but men and women see different amounts of improvement.

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Pro

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Against

Evidence from Studies

Supporting (1)

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Community contributions welcome

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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

Randomized Controlled Trial

Human

2023

This study gave 600mg of Ashwagandha or placebo daily to healthy adults doing resistance training for 8 weeks. Both men and women who took Ashwagandha got stronger and had better endurance than those who took placebo, supporting the claim that this supplement helps with muscle strength and endurance in adults.

Contradicting (0)

0

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No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

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

Score: 61

DOI: 10.12688/f1000research.130932.2

Similar Assertions

Men who took Ashwagandha while weight training gained more muscle strength than those who took a dummy pill - their bench press improved about 23% more and leg press about 15% more over 8 weeks.

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87%

Taking ashwagandha supplements (300-600mg every day) for about 2 months makes people stronger at bench pressing, according to this claim.

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61

86%

Taking 600mg of Ashwagandha root extract every day while doing strength training helps people build more lower body muscle strength than just doing strength training with a fake pill (placebo). Men got about twice the benefit as women in the study.

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83%

Taking ashwagandha supplements while doing high-intensity interval training doesn't help your fitness any more than just doing the training by itself. That's what this study found when it tested healthy young men doing 8 weeks of workouts.

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82%

Taking ashwagandha root extract while doing resistance training for 8 weeks helps people build more upper body strength, with bigger improvements in women than in men.

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81%