Is Ashwagandha a hidden gem for fitness?
Since many of Ashwagandha’s uses have not been scientifically validated, skepticism can
naturally be expected when presented with an herb purportedly useful in so many ailments. In
Ayurvedic medicine there is a class of herbs, including Ashwagandha, known as adaptogens
or vitalizers. Some „sisters” of Ashwagandha are Rhodiola Rosea and MACA. Adaptogens
cause adaptive reactions to disease and different situations, are useful in many unrelated
illnesses, and appear to produce a state of nonspecific increased resistance to adverse effects
of physical, chemical, and biological agents.
They are relatively innocuous, have no known specific mechanism of action, normalize
pathological effects, and are usually glycosides or alkaloids of a plant. The chemistry of
Ashwagandha has been extensively studied and over 35 chemical constituents have been
identified, extracted, and isolated. The biologically active chemical constituents are alkaloids
(isopelletierine, Withania somnifera (Ashwagandha). [1]
What is Ashwagandha good for?
Withania somnifera (ashwagandha, WS) is widely used in Ayurvedic medicine, the
traditional medical system of India. It is an ingredient in many formulations prescribed for a
variety of musculoskeletal conditions (e.g., arthritis, rheumatism), as a general tonic to
increase energy, improve overall health and longevity, and prevent disease in athletes, the
elderly. Many pharmacological studies have been conducted to investigate the properties of
Ashwagandha in an attempt to authenticate its use as a multi-purpose medicinal agent. For
example, anti-inflammatory properties have been investigated to validate its use in
inflammatory arthritis and animal stress studies have been performed to investigate its use as
an antistress agent. Several studies have examined the antitumor and radiosensitizing effect
of WS. [1]
But enough with this introduction and let’s dive in the properties that might come in handy
for fitness enthusiasts. Before I try to entertain you with what benefits Ashwagandha might
have I would like to point out some warning signs. That being said, here I go.
Ashwagandha – safety and precautions
A study was intended to evaluate dose-related tolerability, safety, and activity of WS
formulation in normal individuals. The design was prospective, open-labeled, variable doses
in volunteers. Eighteen apparently healthy volunteers (12M:6F, age:18-30 years, and BMI:
19-30) were enrolled. After baseline investigations, they received WS capsules (Rx) (aqueous
extract, 8:1) daily in two divided doses with increase in daily dosage every 10 days for 30
days (750 mg/day ×10 days, 1 000 mg/day × 10 days, 1 250 mg/day × 10 days). Volunteers
were assessed for symptoms/signs, vital functions, hematological and biochemical organ
function tests.
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Lean body weight and fat% were computed from skin fold thickness measurement. Adverse
events were recorded, as volunteered by the subjects. All but one volunteer tolerated WS
without any adverse event. One volunteer showed increased appetite, libido, and
hallucinogenic effects with vertigo at the lowest dose and was withdrawn from study. Organ
function tests were in normal range before and after the intervention. WS, in escalated dose,
was tolerated well. The formulation appeared safe and strengthened muscle activity. [2]
The use of Ashwagandha during pregnancy. There is evidence that it could cause
miscarriages. We don’t know enough about the effects of using this herb during
breastfeeding. It may be unsafe. If you are trying to have a child or if you have had previous
miscarriages in your life, Ashwagandha is not for you. Just because it is natural it doesn’t
make it beneficial. [3]
Ashwagandha may lower blood sugar levels. If patients are taking a medication to lower
blood glucose it could make their levels go dangerously low. And if their levels go too low
and blood sugar is bottom out, they can pass out. The consequences of low blood glucose can
be just as dangerous as high blood sugar. [4] (This study was performed on anaesthetized
dogs but I consider it worth mentioning)
If you have high blood pressure levels you can also lose consciousness and pass out from
Ashwagandha. [4]
Ashwagandha can increase the symptoms of autoimmune disorders because it stimulates the
immune system. [5]
Ashwagandha may increase thyroid levels. If you are on thyroid medication you should not
take WS. If your thyroid tests are irregular, please consult your physician. [6]
Ashwagandha can inhibit the central nervous system. Patients going on anesthesia need to
consult their physician if they are on Ashwagandha. [7]
For healthy individuals it may be beneficial but we suggest that you should check with your
physician before taking this supplement.
Ashwagandha and weight loss
A total of 52 adults (38 men and 14 women) between the ages of 18 and 60 years were
enrolled in the present study, a Double-Blind, Randomized, Placebo-Controlled Trial, and
received either treatment or placebo. [8]
The efficacy of the Ashwagandha root extract with regard to weight management was
evaluated using FCQ (Food Cravings Questionnaire) scores, body weight, body mass index,
and TFEQ (Three Factor Eating Questionnaire) scores, while the efficacy in stress
management was evaluated through PSS (Perceived Stress Scale) and OHQ (Oxford
Happiness Scale) scores. [8]
Data on adverse events were collected and analyzed for the ITT population, considering all 52
subjects. Only 2 subjects (4%) out of 52 reported effects such as giddiness, heaviness of head,
blurring of vision, and/or hyperacidity. The severity of these adverse events was mild and temporary.
The treatment was tolerable to most of the subjects in both groups. [8]
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In the present study, mean FCQ scores were reduced significantly (P < .05) after 8 weeks of
treatment with Ashwagandha root extract, when compared with placebo. These results
support the conclusion that because of the anxiolytic and antistress properties of
Ashwagandha, subjects rejected the use of food as a method for coping with stress. Cravings
for food due to stress can lead to unconscious eating. The reduction of body weight and body
mass index observed in the present study further supports hypothesis that Ashwagandha root
extract exerts anti-stress activity, resulting in reduced food cravings and better eating
behaviors (as reflected in improved FCQ and TFEQ scores). [8]
Stress-induced increase in serum cortisol level leads to increased visceral fat deposits in
humans. Prolonged stress also increases circulating glucocorticoid concentrations, which
eventually promotes the ingestion of carbohydrates and fat and decreased energy expenditure.
[8] So this increased serum cortisol level is not really good for you if you just want to be as
shredded as possible. Cortisol decreases protein synthesis and increases catabolism of protein
already in the cells. Also, with time there is a net loss of tissue protein and higher glucose
levels because the amino acids freed in the circulatory system are used for gluconeogenesis
(making of glucose). Of course, on the long term, cortisol will encourage fat depositing and
increased appetite while an acute secretion of cortisol will just keep the body in optimal
parameters for that short period of time.
Mean serum cortisol level (µg/dL) basline was 17.25 (4.41) and at 8 weeks it was 13.41
(2.17) in the treatment group while the placebo group started from 16.76 (3.95) and ended the
8 weeks with 15.44 (3.2). [8]
The results of this study suggest that Ashwagandha root extract reduces psychological and
physiological markers of stress, improves mental well-being and reduces serum cortisol level
food cravings. It also improves eating behaviors. Therefore, Ashwagandha root extract can be
useful for body-weight management in patients experiencing chronic stress, especially in
these modern times when stress is so common among people. [8] I can also speculate that the
stress that athletes perceive isn’t benefica land they might feel better if supplementing with
Ashwagandha.
Will Ashwagandha and sleep
Insomnia and poor quality of sleep results in chronic sleep loss that is associated with various
other sleep and metabolic disorders. Unlike conventional therapy available to treat insomnia,
those develop dependency and side effects, there are sine natural compounds with sleepinducing potential. Triethylene glycol (TEG), which is also an active component of
Ashwagandha leaves, is a potent sleep-inducing small molecule. Ashwagandha leaf or root
crude powder itself is able to enhance the quality of sleep. In a study there is showed that a
sleep-promoting active component present in Ashwagandha leaves is TEG and validated the
sleep inducing potential of TEG by animal experiments. Further studies are needed to
delineate its molecular targets and sleep-promoting pathways. [9] TEG induces sleep by
increasing number of NREM episodes and by decreasing wake episode duration.
Although Ashwagandha can improve sleep there aren’t a lot of studies which can certify this.
Most studies that were done showed an improvement in sleeping but that was mostly because
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its effect on hormones.The medicinal herb appears to help lower levels of cortisol, a hormone
produced by your adrenal glands in response to stress.
Moreover, 500–600 mg of ashwagandha per day for 6–12 weeks may reduce anxiety and
lower the likelihood of insomnia in people with stress and anxiety disorders [10], [2]
I will present 2 more studies that prove the positive effects of Ashwagdha on sleep.
In a randomized, placebo-controlled, parallel-group study 40 participants, calling them Arm
A (healthy) and 40 participants calling them Arm B (insomnia) were assigned to 2 groups:
placebo and ashwagandha for 8 weeks. They took into account at baseline Sleep Onset
Latency, Total Sleep Time, Wake After Sleep Onset, Total Time in Bed, Sleep Efficiency and
Pittsburgh Sleep Quality Index and Hamilton Anxiety scale questionnare. They also
measured mental alertness on rising and sleep quality questionnaire. [11]
The improvement was significant in the ashwagandha group and even more significant in
insomnia subjects regarding all the parameters assesed at baseline. The exception was the
score of the Hamilton Anxiety score and the mental alertness score in healthy subjects. [11]
Before diving in the next study I would like to define what NRS means – Non-Restorative
Sleep – that affects 10% of people worldwide and impacts their sleep as well as phyisical and
cognitive fatigue. [12]
So I am talking about a randomized, double-blind, controlled trial where 150 participants
with a high score of NRS ( evaluated using the Restorative Sleep Questionnaire-weekly
version and World Health Organization Quality of Life-Bref (WHOQOL - 26-item, cross
culturally validated questionnaire measuring the following broad domains: physical health,
social relationships, psychological health and environment) received 120mg of standardized
Ashwagandha extract one a day for 6 weeks. Only 144 completed the studies and there
weren’t any adverse reactions reported. The method used as a diagnostic tool was actigraphy
(activity monitoring) and it assesses sleep over extended periods of time in natural sleep
environement. Studies which used this method tend to be superior to other methods. In this
particular study, actigraphy was consistent with self reported scores.
Improving sleep can be due to a reduction in stress levels, specifically cortisol, which can
disrupt the natural way of how the body works. It’s a shame that cortisol wasn’t evaluated in
this study, but I’ll move on.
The variables the researchers used to evaluate the effects are: SOL (Sleep Onset Latency), SE
(Sleep Efficiency), TST (Total Sleep Time), TBT (Total Bed Time), Wake After Sleep Onset
(WASO), average number of awakenings and average awakening time. SE means the actual
time spent in bed for sleep compared to TBT. TST is the actual time of sleep in a sleep period
and WASO is the duration a person remains awake after the determined onset of sleep. [12]
To bring out the results, finally, I will state that in the Ashwagandha group there was a very
strong evidence that WS increased TST (p<0.001) and SE (p<0.0001). Also, there was a
statistically significant decrease in SOL (p<0.001), WASO (p<0.0001) and average
awakening time (p < 0.01) compared to the initial stataments. There weren’t any significant
statistical differences between both groups at baseline.
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The effect size between placebo and Ashwagandha indicate a large effect of SE and TST,
medium effect for SOL, WASO and average effect for awakening time with a small effect on
awakening count. Also, The ashwagandha group had significant improvement in the domains
of physical (p < 0.001), psychological (p < 0.001), and environment (p < 0.01) dimensions.
[12]
As a conclusion, supplementation with 120mg of ashwagandha extract improved the general
quality of sleep in healthy individuals, as you can see in the data presented above. The
mechanism is not fully understand yet. The extract used in this study can be considered safe
and a good promoter of a healthy sleep.
Ashwagandha and fitness objectives
I will start with a very interesting study that had an interesting methodology. The only one
that investigated effects on strength. [13] 57 men were recruited to participate. They didn’t
resistance train for the past 18 months AND they didn’t take any anti-inflammatory drugs for
the 8 weeks of the study. 28 of them received placebo and 29 of them received 300mg twice a
day of KSM-66 (a high-concentration ashwagandha water extract standardized to 5%
withanolides, one of the primary active ingredients).
Both groups underwent the same resistance training program: two weeks of a „warm-up”
phase consisting of multiple free weight and machine exercises done until failure, with a goal
of 15 reps. This phase was followed by six weeks of a periodization, where they aimed for a
number of 5-13 reps on different days with the accordingly weight.
They measured 1-RM for leg extension and bench press on the first day and after 2 days of
the 8 weeks program. This was the main outcome. As secondary outcomes they included
muscle size on the mid-upper arm, chest and upper thigh, body fat via bioelectric impedance
[I know :( ], serum testosterone, and serum creatine-kinase (used to quantify the muscle
damage) 24 hours and 48 hours after the workout.
The results were different even though both groups increased strength. I will state the most
important ones. The Ashwagandha group increased their 1RM bench press with 20kg more,
the leg extension with 4.5kg and they also had bigger arms and chest, but not legs. The
treatment group also had a 3.5% drop in fat loss (compared to 1.5%) and a 15% increase of
testosterone (while the placebo was the same). What’s more, they even recovered better.
Even if this sounds AWESOME, there are a few limitations I would like to point out.
The 95% confidence interval for the 1RM gain for the ashwagandha group in the bench press
was 36.56-55.54 kg and for the placebo group 19.52-33.32 kg, so that’s quite large and the
big difference of increase might be just luck.
The measuring of Creatine-Kinase is a a good way to asses muscle recovery but they didn’t
quatify the soreness.
They only included participants with 18 months of no resistance training and the fat loss
should not be taken into account that much because they used a bioielectric impedance
method.
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I would also like to mention some previous studies that tried to look at muscle gain and
Ashwagandha and their results.
In this one the study showed an improvement in quad and back strength over 30 days but the
participants were not told to train or didn’t train in the previous month of the study. The
participants were overweight healthy men and women and took 750mg-1250mg for one
month. [2]
In this one, untrained normal healthy men and women took 500mg for 8 weeks and the
authors noted an improved VO2 max, power and speed. [14]
Another interesting study but this time on elite male and female cyclists found improvements
in cardiovascular functions after 500mg twice a day for 8 weeks. [15]
Ashwagandha dosage and summary
When I talk about dosage of Ashwagandha I can’t say the exact amount that you can use a
limited number or days or for a long-term supplementation plan. Given that different studies
used different dosages and very few adverse reactions were reported there is not a perfect
dosage. Most studies used 300mg of Ashwagandha root twice a day. [10], [8], [16]
Given these dosages that were used in many controlled studies I can only suppose that 500mg
of Ashwagandha root can be used once a day for at least one month in order to have some
benefits. Some studies mentioned above used a greater dosage and very few adverse reactions
were reported. [2]
Given everything above I will resume its effects. Ashwagandha can help you lower your
stress levels, cortisol levels and anxiety. It showed interesting effects regarding strength
training and other athletic and cardiovascular parameters. In a few studies it also improved
overall sleep quality and may represent a good alternative to improving sleep in healthy
individuals. WS represents an interesting choice and let’s hope that future studies will find
the perfect concentration of WS root in order to be safe and efficient and maybe even more
practical applications.
Author:
Vlad G. Radulescu
Medical Student | "Carol Davila" University of Medicine and Pharmacy, Romania
Co-Founder | Fittest.ro
Team Member at Evidence Based Training (EBT)
References:
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