Performance claims of Ashwagandha and its potential use in Sports Nutrition

In the world of sports nutrition, athletes and fitness enthusiasts are constantly on the lookout for natural supplements that can enhance their performance, aid recovery, and promote overall well-being. One such herb that has been gaining increasing attention in recent years is Ashwagandha. Known for its claims of adaptogenic properties, Ashwagandha has been used in traditional Ayurvedic medicine for centuries. In this post, we'll delve into the world of Ashwagandha, exploring its claims, the scientific research behind it, and whether it's a worthwhile addition to your sports nutrition regimen*.

What is Ashwagandha?

Ashwagandha, scientifically known as Withania somnifera and also known as “Indian Winter Cherry”, is an ancient herb native to India and North Africa. It's often referred to as "Indian ginseng" due to its adaptogenic properties, which means it helps the body adapt to stressors and maintain balance after a stressful situation. Traditionally, it has been used to boost energy, reduce stress and anxiety, and improve overall vitality. However, in scientific literature, there are few studies actually citing its’ benefits and most are very short duration and poor quality.

How does it work?

There are a few proposed mechanisms by which Ashwagandha works. One such claim is its composition of several bioactive compounds, including flavonoids, tannins, alkaloids, glycosides, and steroid lactones which have been found in its leaves, stems, and roots. Within the steroid lactones, are the withanolides, which have been described as the main secondary metabolites responsible for the beneficial properties of this plant. Some of the secondary metabolites could have some potential at the level of physical performance improvement specifically for various effects at the metabolic and physiological level through regulation of certain anti-inflammatory and anti-oxidative pathways.  

PERFORMANCE CLAIMS OF ASHWAGANDHA

Strength and Power: Some suggestions have been made that due to Ashwagandha’s anti-inflammatory and anti-oxidative properties, it may provide some ergogenic benefits such as increasing maximum oxygen uptake from active individuals and athletes. When Ashwagandha is taken during a program of resistance training, strength and muscular power of the upper and lower limbs potentially may increase.

What the research shows: In healthy, untrained individuals not frequently involved in exercise training and physical conditioning programs, protocols between 300-500mg per day split between nighttime doses have shown to maybe enhance strength/power related variables. More research is needed in strength-trained individuals however, as there is only one study and not enough conclusive evidence. It seems that protocols between 120-1250mg per day split between day and nighttime doses might enhance physical performance in trained individuals.

Enhanced Endurance: One of the primary claims associated with Ashwagandha in exercise is its potential to enhance cardiovascular fitness by increasing VO2max, or the amount of oxygen your body uses while exercising as hard as you can. Higher VO2max generally equates to better physical fitness. Some athletes and fitness enthusiasts use Ashwagandha to hopefully improve their stamina and push through longer and more intense workouts.

What the research shows: Several studies have shown that Ashwagandha supplementation may improve endurance and increase aerobic capacity. One such study showed VO2max and [Hb] increased significantly and were statistically different from placebo across the studies after 8-24 weeks of daily supplementation with 330-1000mg of Ashwagandha. Further investigations are needed.

Reduced Stress and Anxiety: High levels of stress and anxiety have long shown their negative impact on athletic performance. Ashwagandha is believed to have calming effects on the nervous system, which could help athletes manage stress and maintain mental clarity. 

What the research shows: Ashwagandha has been shown to reduce cortisol levels, a stress hormone in the body. Lower cortisol levels may help athletes manage stress and recover more effectively from intense workouts. In one study, participants showed a statistically significant reduction in stress and anxiety when taking 600mg daily, compared to the second and third groups of taking 250mg daily or a placebo.

Fatigue and Muscle Recovery: The anti-inflammatory compounds, withanolides, found in Ashwagandha contain anti-inflammatory properties. This has led to the suggestion that Ashwagandha may aid in muscle recovery and reduce exercise-induced inflammation.

What the research shows: Some research suggests that Ashwagandha's anti-inflammatory properties may aid in muscle recovery, although more studies are needed to confirm these effects conclusively. Studies have shown between 120-1000mg daily showed a reduction in fatigue and optimized recovery. This included improvement in quality of life, increased time to exertion and perceived recovery, less muscle damage markers shown in muscle such as CK and better quality of sleep and lower stress levels. Future studies in this area could be very meaningful in future use for athletes.

Improved Sleep: Quality sleep is crucial for recovery and overall health. Ashwagandha's potential to improve sleep quality may make it attractive to athletes and active individuals to optimize recovery that sleep provides.

What the research shows: Ashwagandha may promote better sleep quality by reducing stress and anxiety, but its effectiveness can vary from person to person. In one study, 300mg twice daily for 10 weeks was found to have potential to induce sleep quicker and improve sleep quality in patients with insomnia. However, larger studies are needed and in athletes as well.  

TAKE-AWAYS

Overall, Ashwagandha is a fascinating herb with potential benefits for athletes and trained individuals and we can be confident that future use with Ashwagandha may be in some way beneficial to physical performance. Although the research for sports nutrition is promising, individual responses may vary based on several factors such as genetics, lifestyle, or training level. It also should be noted that in spite of the promising results, further research is needed to confirm ergogenic effects due to low number of studies, small sample sizes and a wide discrepancy of dosage recommendations.

As with any supplement and including Ashwagandha, it’s essential to use it wisely and in consultation with a healthcare professional and sports dietitian to determine if it’s a suitable addition to your strategy, to determine the proper dosing and what brands are right for you and your specific situation.

References:

1.     Bonilla, D. A., Moreno, Y., Gho, C., Petro, J. L., Odriozola-Martínez, A., & Kreider, R. B. (2021). Effects of ashwagandha (Withania Somnifera) on physical performance: Systematic Review and bayesian meta-analysis. Journal of Functional Morphology and Kinesiology, 6(1), 20. https://doi.org/10.3390/jfmk6010020 

2.     Salve J., Pate S., Debnath K., Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019;11 doi: 10.7759/cureus.6466. 

3.     Langade D., Kanchi S., Salve J., Debnath K., Ambegaokar D. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus. 2019;11doi: 10.7759/cureus.5797.