Can ashwagandha help build muscle?
Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Testosterone increased by 96.2 ng/dL—over 5x the placebo increase
Most people associate testosterone boosts with anabolic steroids, not herbs. This is a substantial hormonal change from a 'natural' supplement that traditional medicine has used for centuries.
Practical Takeaways
Take 300mg ashwagandha root extract twice daily (600mg total) while resistance training
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Testosterone increased by 96.2 ng/dL—over 5x the placebo increase
Most people associate testosterone boosts with anabolic steroids, not herbs. This is a substantial hormonal change from a 'natural' supplement that traditional medicine has used for centuries.
Practical Takeaways
Take 300mg ashwagandha root extract twice daily (600mg total) while resistance training
Publication
Journal
Journal of the International Society of Sports Nutrition
Year
2015
Authors
S. Wankhede, Deepak Langade, K. Joshi, Shymal R Sinha, Sauvik Bhattacharyya
Related Content
Claims (9)
Taking ashwagandha supplements (300-600mg every day) for about 2 months makes people stronger at bench pressing, according to this claim.
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 while weight training helps men build more muscle strength - they could lift about 46 kg more on bench press vs 26 kg more with placebo
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.