Does Ashwagandha Boost Exercise Performance?
Effects of an 8-week high intensity interval training (HIIT) and ashwagandha supplementation on aerobic capacity, muscle oxygenation and haematological parameters in healthy men
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
This study tested if ashwagandha pills help healthy men get better at exercise when combined with high-intensity interval training. Researchers had two groups - one took ashwagandha, one took fake pills - and both did the same 8-week workout program.
Surprising Findings
Ashwagandha group showed NO improvement in muscle oxygenation while placebo group improved significantly
This contradicts the common belief that ashwagandha enhances oxygen delivery to muscles. The supplement appears to block rather than enhance training adaptations.
Practical Takeaways
If you're doing HIIT training, don't expect ashwagandha to boost your results
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
This study tested if ashwagandha pills help healthy men get better at exercise when combined with high-intensity interval training. Researchers had two groups - one took ashwagandha, one took fake pills - and both did the same 8-week workout program.
Surprising Findings
Ashwagandha group showed NO improvement in muscle oxygenation while placebo group improved significantly
This contradicts the common belief that ashwagandha enhances oxygen delivery to muscles. The supplement appears to block rather than enhance training adaptations.
Practical Takeaways
If you're doing HIIT training, don't expect ashwagandha to boost your results
Publication
Journal
Biology of Sport
Year
2025
Authors
Jówko Ewa, A. Klusiewicz, Kinga Rębiś, B. Długołęcka, M. Charmas, I. Cieśliński
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Claims (7)
Taking ashwagandha supplements (300-600mg every day) for about 2 months makes people stronger at bench pressing, according to this claim.
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.
If healthy young men do intense rowing workouts for 8 weeks (about 2 months), doing short 1.5-minute bursts at very high intensity 3 times per week, they can significantly boost their aerobic fitness - improving their exercise endurance by about 17% and their peak power output by 12-23%.
Taking ashwagandha supplements (an herb used in traditional medicine) every day for about 2 months might help people exercise longer without getting as tired by improving how efficiently their body uses oxygen during physical activity.
A study on young men doing intense exercise for 8 weeks found that those taking a dummy pill got better at using oxygen in their muscles, but those taking ashwagandha didn't improve at all - suggesting the herb might actually block the normal benefits exercise has on muscle oxygen use.