Table 1.
Evidence of the effects of Ashwagandha supplementation on physical performance.
| Reference | Sample (F:M) | Age/ BMI |
Ashwagandha (WS) Supplementation | Analyzed Variables |
Change | Conclusions | |||
|---|---|---|---|---|---|---|---|---|---|
| Groups | Design/ Length |
Dosage (mg) |
(Withanolides) | ||||||
| Sandhu et al., 2010 [31] | 40 (18:22) |
20.6 (2.5) 21.9 (2.2) |
WS (n = 10) TA (n = 10) WS+TA (n = 10) Placebo (flour, n = 10) |
RCT-SB/ 8 weeks |
500 (o.d. qAM) |
ARE (ND) |
|
+2.9% †* +8.8% †* +10.1% †* +6.8% †* |
WS may be useful against physical exhaustion and to improve speed, lower limb muscle strength and neuromuscular coordination. |
| Raut et al. 2012 [32] |
18 (6:12) |
24.3 (2.1) 24.2 (2.7) |
WS (n = 18) | CT-O/ 30 days |
750 per day × 10 days, 1000 per day × 10 days and 1250 per day × 10 days (b.i.d.) | ARE 8:1 (ND) | Muscle strength (kg):
|
+8.0% NS +21.5% † +15.4% † −26.9% NS |
WS supplementation is not only safe but has positive effects on muscle strength. |
| Shenoy et al., 2012 [33] | 40 (20:17) |
19.6 (1.4) 19.6 (1.9) |
WS (n = 18) Placebo (starch, n = 19) |
RCT/ 8 weeks |
1000 (500 b.i.d.) |
ARE (ND) |
|
+13% †* +7.2% †* +1.8% NS |
First study to report significant improvements in the sports performance of elite athletes. |
| Malik et al., 2013 [34] | 32 (0:32) |
17.4 (1.7) 20.9 (2.9) |
WS (n = 16) Placebo (sugar, n = 16) |
RCT-SB/ 8 weeks |
500 (q.h.s.) |
ARE (ND) |
|
+6.67% †* +5.14% †* |
WS supplementation for eight weeks improves VO2max and [Hb] in hockey players. |
| Kuchewar et al., 2014 [35] | 30 (20:10) |
18 to 45 years old | WS (n = 11) Guduchi (n = 10) Placebo (CaCO3, n = 9) |
RCT-DB/ 6 meses |
1000 (500 b.i.d.) |
ARE (ND) |
|
+6.29% † +8.12% † +4.45% † +8.15% † −18.2% † +18.1% † |
WS contributes to the increase of [Hb] and hematological markers while preventing oxidative stress. |
| Pingali et al., 2014 [36] | 20 (0:20) |
24.9 (4.18) 22.38 (1.1) |
WS (n = 10) Placebo (carbohydrates mixture, n = 10) |
RCT-DB Crossver/14 days (14 days wash-out) |
1000 (500 b.i.d.) |
ARLE Sensoril® ≥10% withanolides and ≤0.5% withaferin-A |
Reaction time:
|
−6.2% †* −3.39% †* −8.14% †* −3.16% †* |
Fourteen days of WS supplementation decreases reaction time compared to placebo, indicating a positive effect on cognitive and psychomotor function. |
| Choudhary et al., 2015 [37] | 49 (ND) |
20 to 45 years old/ 18.5 to 24.9 kg·m−2 |
WS (n = 25) Placebo (saccharose, n = 24) |
RCT-DB/ 3 months |
600 (300 b.i.d.) |
ARE KSM‑66® 5% withanolides |
|
+6.2% †* +14.7% †* +19.6% †* |
WS root extract increases cardiorespiratory endurance and improves quality of life in healthy athletic adults. |
| Wankhede et al., 2015 [19] | 50 (0:50) |
28.0 (8.0) /NA |
WS (n = 25) Placebo (starch, n = 25) |
RCT-DB/ 8 weeks |
600 (300 b.i.d.) |
ARE KSM‑66® 5% withanolides |
|
+138% †* +51.9% †* +17.1% †* +3.32% †* +8.0% † +16.0% †* +15.2% †* −98.9% †* |
WS supplementation during a resistance training program increases muscle strength and size while accelerating post-exercise recovery in untrained subjects. |
| Tripathi et al., 2016 [38] | 30 (0:30) |
27.3 (2.48) 22.9 (1.44) |
WS330 (n = 10) WS500 (n = 10) Placebo (starch, n = 10) |
RCT-O/ 28 days |
330 and 500 per group (o.d. qAM) | ARE (ND) |
|
WS330: +15.7% †* +15.9 †* +9.3% NS +4.95% † +5.40% † WS500 +15.9% †* +16.2% †* +12.0% † +4.93% † +6.09% † |
WS supplementation for 28 days increases muscle strength and cardiorespiratory capacity in healthy men. |
| Ziegenfuss et al., 2018 [20] | 38 (0:38) |
24.4 (4.2) 26.2 (3.4) |
WS (n = 19) Placebo (flour, n = 19) |
RCT-DB/ 3 months |
500 (o.d. qAM) |
ARLE Sensoril® ≥10% withanolides and ≤0.5% withaferin-A |
|
+18.0% †* +8.45% †* +4.64% † +22.8% † +13.6% † +11.3% †* +11.6% †* +28.1% † −21.2% † +14.4% † −1.93% † |
WS supplementation (500 mg·day−1) for twelve weeks of a resistance training program improves upper and lower limb muscle strength and power and perceived recovery in recreationally active subjects. |
| Salve et al., 2019 [39] | 58 (ND) |
31.1 (7.5) /NA |
WS250 (n = 19) WS600 (n = 20) Placebo (starch, n = 19) |
RCT-DB/ 8 weeks |
250 and 600 per group (o.d. qAM) | ARE KSM‑66® 5% withanolides |
|
WS250: −33.7% †* −16.5 †* −13.0% NS −41.0% †* WS600 −38.3% †*⁑ −32.6% †*⁑ −16.3% †* −46.0% †*⁑ |
Eight weeks of supplementation of aqueous WS root extract was associated with a significant reduction of stress levels and improved the overall quality of life. |
| Lopestri et al., 2019 [40] | 60 (23:37) |
42.2 (2.44) 24.6 (0.60) |
WS (n = 30) Placebo (toasted rice, n = 30) |
RCT-DB/ 60 days |
240 (o.d. qPM) |
ARLE Shoden® ≥35% withanolide glycosides |
|
−40.8% †* −30.0 † −23.3% †* −8.15% †* +11.4 † |
WS reduces anxiety levels, [cortisol] and [DHEA-S], with a non-significant tendency to increase [testosterone] in men. |
| Deshpande et al., 2020 [41] | 150 (78:72) |
36.8 (10.9) 25.0 (3.9) |
WS (n = 75) Placebo (rice powder, n = 75) |
RCT-DB/ 6 weeks |
120 (o.d. qPM) |
ARLE Shoden® ≥35% withanolide glycosides (42 mg HPLC) |
|
+72% †* −27.2% †* −14.7% †* +4.8% †* +4.6% †* +13.1 † +11.8 † |
120 mg of WS extract increases the overall quality of sleep (time and efficiency) and increases the quality of life at the physical and psychological levels. |
Data are expressed as mean (SD). The change values are expressed as the percentage change of the group supplemented with Ashwagandha according to the formula: ((postpre)/pre) × 100. ↑[CK] 24/48: increase in serum creatine kinase concentration (U/L) from 24 h to 48 h post-exercise; [cortisol]: serum cortisol concentration (µg·dL−1); [DHEA-S]: serum DHEA sulfate concentration (µg·dL−1); [Hb]: blood hemoglobin concentration; [T]: serum testosterone concentration (ng·dL−1);% BF: body fat percentage; 1-RM: one-repetition maximum (kg); ARE: aqueous root extract; ARLE: aqueous root and leaves extract; b.i.d.: bis in die—twice a day; BMI: body mass index (kg·m−2); BP: bench press; CDT: choice discrimination test; CT-O: open-label clinical trial; DASS-21: depression anxiety stress scales-21; DSST: digit symbol substitution test; DVT: digit vigilance test; F: female; HAM-A: Hamilton anxiety rating scale; KE: knee extension; M: male; MCH: mean corpuscular hemoglobin; MCHC: mean cell hemoglobin concentration; MCV: mean corpuscular volume; MDA: malondialdehyde (nmol·mL−1); Max Dist: maximum distance (km); NA: not available; o.d.: omne in die—once a day; PRS: perceived recovery scale; PSS-10: perceived stress scale; qAM: quaque ante meridiem—every morning; q.h.s.: quaque hora somni—every night at bedtime; QoS: quality of sleep; qPM: quaque post meridiem—every afternoon or evening; RCT-O: open-label randomized clinical trial; RCT-SB: single-blinded randomized clinical trial; RCT-DB: double-blinded randomized clinical trial; Reps 65%-RM: as many repetitions as possible with a load of 65% RM; RER: respiratory exchange ratio; RPE-Borg: rating of perceived exertion; RSQ-W: restorative sleep questionnaire-weekly version (0–100); SE: sleep efficiency; SOD: superoxide dismutase (U·g−1 Hb); SQ: squat; SOL: sleep onset latency; SRT: simple reaction time; TA: Terminalia arjuna; TTE: time to exhaustion; TTS: total time of sleep; VAS: visual analog scale; VMax: maximum velocity; Vav: average velocity; Wabsolute: absolute power; Wrelative: relative power; WASO: wake after sleep onset (min); WS: Withania somnifera (Ashwagandha). a Photoelectric sensor; b contact mat; c ergospirometry (mL·kg−1·min−1); d Cooper’s 12 min run test (mL·kg−1·min−1); e Léger’s test (L·min−1); f tetrapolar bioelectrical impedance analysis; g six-minute cycle ergometer exercise test; h YMCA cycle ergometer submaximal test (mL·kg−1·min−1); i linear position transducer system TENDO; j cycle ergometer; k ActiSleep®; † significant difference in comparison to baseline; * significant difference in comparison to placebo; ⁑ significant difference in comparison to the other Ashwagandha group; NS no significant change.