Ashwagandha (Withania somnifera) is an adaptogenic herb traditionally used in Ayurvedic medicine to support stress resilience, energy balance, and overall vitality. In the context of supplementation, it has gained popularity among athletes and physically active individuals for its ability to help the body manage physical and psychological stress.
Scientific studies have explored ashwagandha’s potential to reduce cortisol levels (a stress hormone), improve strength, increase VO₂ max (aerobic capacity), and support muscle recovery. These effects make it especially relevant for individuals undergoing intense training or experiencing high levels of physical demand.
Its adaptogenic action helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, promoting a more balanced stress response, which can lead to improved sleep, recovery, and performance outcomes.
Synonyms:
Withania somnifera, Indian ginseng, Winter cherry
Benefits:
- Reduces cortisol and supports stress management
- May improve strength and muscle mass
- Enhances endurance and aerobic performance (VO₂ max)
- Supports faster recovery and reduced fatigue
- May aid sleep quality and cognitive function under stress
Sources:
Root extract of the Withania somnifera plant; standardized supplements often use KSM-66 or Sensoril extracts
Observations:
Typical dosages range from 300–600 mg/day (standardized extract). Effects build up over several weeks. May interact with sedatives, thyroid medications, or immunosuppressants.
Generally well-tolerated; excessive intake may cause mild digestive discomfort or drowsiness in some individuals.
Areas of Study Related:
Adaptogenic pharmacology, Sports science, Psychoneuroendocrinology, Nutritional biochemistry