Ashwagandha for Athletic Performance– Is it Worth it?

What is Ashwagandha ?

The Ashwagandha plant is a shrub that is found in India and Southeast Asia. Extracts or powder from the plant’s roots or leaves are used to treat a variety of conditions (1): 

• Reduce stress and anxiety symptoms.

It is classified as an “adaptogen”, which is a substance that helps the body cope with stress. 

• Reduce symptoms of mental health conditions.

In one study, researchers looked at the effects on 66 people with schizophrenia who were experiencing depression and anxiety. Participants who took 1,000 mg of ashwagandha extract daily for 12 weeks had greater reductions in depression and anxiety than those who took a placebo (1). Another study found that it may help improve total symptoms and perceived stress in people with schizophrenia (1). 

• Increase testosterone/fertility.

Ashwagandha treatment significantly increased sperm concentration, semen volume, and sperm motility in men with low sperm count. It also increased sperm concentration and motility in men with normal sperm count. 

• Reduce blood sugar.

It’s believed that certain compounds within ashwagandha, including one called withaferin A (WA), have powerful antidiabetic activity and may help stimulate your cells to take in glucose from your bloodstream (1). 

• Reduce inflammation.

Research has shown that it targets inflammatory pathways in the body in order to reduce inflammation (1).

• Improved brain function.

Researchers note that compounds found in ashwagandha have antioxidant effects on the brain, which may benefit cognitive health. 

• Improved sleep.

Research has found that sleep improved more for people with insomnia who took more than 600 mg daily for 8 weeks and longer. Improvements in sleep could be related to reduced stress levels. 

Ashwagandha Use In Athletes

Ashwagandha may be beneficial for athletes by improving their athletic performance by enhancing cardiorespiratory endurance (VO2 max) and muscle strength. 

Cardiorespiratory endurance is a measurement of how well your heart, lungs, and muscles work together to keep your body active over an extended period of activity.

Other benefits could aid athletes as well, such as the reduction in inflammation and antioxidant properties. 

• A study was conducted to evaluate the efficacy of high concentration root extract in enhancing cardiorespiratory endurance and improving the quality of life (QOL) in healthy athletic adults. 
• 50 healthy athletic male and/or female adults ages 20-45 were enrolled in the study, and they were randomized to either a placebo or Ashwagandha group. The Ashwagandha group received one capsule containing 300mg of the Ashwagandha plant orally, twice daily for 12 weeks. 
• Cardiorespiratory endurance was assessed using a 20-m Shuttle Run Test at the beginning of the study, at week 8, and at week 12. Oxygen consumption at peak physical exertion (known as VO2 max) is one of the most popular measurements of cardiorespiratory endurance. 
• To assess for QOL, the WHO self-reported QOL questionnaire was used. The questionnaire involved topics around physical health, psychological health, social relationships, and environmental factors. 
• Results showed that the Ashwagandha group experienced a significant increase in cardiorespiratory endurance at weeks 8 and 12 compared to the placebo group, and they also showed a greater improvement in all QOL domain scores compared to the placebo group (2).

Best Practice for Athletes

• Ashwagandha is generally regarded as safe, however, make sure the supplement is third-party tested. 
• Large doses may cause GI discomfort such as diarrhea, nausea, and vomiting. May cause mild drowsiness in some people. 
• Studies have used doses between 250-600 mg/day of a root extract. The most common dosing protocol for individuals over 18 years old is 600 mg/day divided into two doses, with one taken in the morning at breakfast and the other taken in the evening (1). 
  • 600-1,000mg/day may be more beneficial than lower doses for athletes undergoing intensive exercise. 
• Ashwagandha should be used with caution if you are taking the following medications (4): 
  • Diabetes medication (due to its ability to lower blood sugar): 
    • Metformin
    • Insulin
    • GLP-1 Agonists (Byetta, Trulicity, Ozempic, Rybelsus, Bydureron, Victoza, Mounjaro).
    • Sulfonylureas (Glipizide, glyburide, glimepiride).
    • SGLT2 Inhibitors (Jardiance, Farxiga, Invokana).
  • Blood pressure medication (ashwagandha may lower blood pressure):
    • ACE-Inhibitors (Lisinopril, captopril, benazepril, quinapril).
    • ARBs (Losartan, valsartan, telmisartan).
    • Beta-Blockers (Metoprolol, nebivolol, propranolol).
    • Diuretics (Hydrochlorothiazide, spironolactone, chlorthalidone).
  • Thyroid medication (ashwagandha may increase the effects as well as the adverse side effects of thyroid hormone drugs). 
    • Levothyroxine
    • Desiccated thyroid
• Some evidence suggests that supplementation might cause miscarriages – avoid during pregnancy. 

Ashwagandha has many potential health benefits for both athletes and the general public!

Sources: 

1. https://examine.com/supplements/ashwaganda/ 
2. Choudhary B, Shetty A, Langade DG. Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults. Ayu. 2015 Jan-Mar;36(1):63-8. doi: 10.4103/0974-8520.169002. PMID: 26730141; PMCID: PMC46872
3. What Is Ashwagandha? (2021, May 5). Health Essentials from Cleveland Clinic. https://health.clevelandclinic.org/what-is-ashwagandha/.
4. Staiger, D. B. (1969, May 1). Does ashwagandha interact with prescription drugs? HelloPharmacist. Retrieved March 21, 2023, from https://hellopharmacist.com/questions/does-ashwagandha-interact-with-prescription-drugs#:~:text=Key%20points%201%20Ashwagandha%20has%20not%20been%20well,medication%20list%20so%20you%20can%20be%20appropriately%20monitored.