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.
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.
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.