Withania somnifera, commonly known as Ashwagandha, is a traditional adaptogenic herb used in Ayurvedic medicine. It is known for supporting stress resilience, hormonal balance, and physical endurance.
Ashwagandha may enhance performance by reducing cortisol, improving VO2 max, and supporting recovery from intense exercise. It is increasingly used in sports supplements for its broad-spectrum adaptogenic effects.
Its mechanisms include modulating the HPA axis and supporting mitochondrial function, which are relevant for both strength and endurance athletes.
Synonyms:
Ashwagandha, Indian ginseng, Winter cherry.
Benefits:
- Reduces stress and cortisol levels
- May improve endurance and VO2 max
- Supports muscle strength and recovery
- Enhances sleep quality and mental focus
Sources:
Root and leaves of the Withania somnifera plant.
Observations:
Typically used in capsules or powders. Common dosages range from 300–600 mg daily. May interact with sedatives or thyroid medications. Generally well-tolerated.
Areas of Study Related:
- Adaptogen Research
- Endocrinology
- Sports Medicine