Do Adaptogens Like Ashwagandha Really Help Increase Strength and Muscle Mass?

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The world of fitness supplements is crowded with protein powders, creatine, amino acids, and pre-workouts. But in recent years, another category has entered the conversation: adaptogens. These natural substances are said to help the body adapt to stress, balance hormones, and boost energy levels. One adaptogen in particular—ashwagandha—has drawn attention for its potential effects on strength and muscle growth.

But does the science support these claims? Can a plant root used for centuries in Ayurvedic medicine really compete with time-tested supplements like creatine or whey protein?

In this evidence-based guide, we’ll break down what adaptogens are, the research behind ashwagandha, and whether it truly supports muscle growth and strength gains.

What Are Adaptogens?

The Concept of Adaptogens

Adaptogens are natural substances (usually herbs or roots) that help the body resist physical, chemical, or biological stress. Unlike stimulants that give an immediate energy surge, adaptogens work more subtly—helping the body return to balance.

Common adaptogens include:

Ashwagandha (Withania somnifera)
Rhodiola rosea
Ginseng
Tulsi (Holy Basil)
Cordyceps (a medicinal mushroom)

Adaptogens and Athletic Performance

Athletes and fitness enthusiasts have become interested in adaptogens because stress doesn’t just mean psychological strain—it includes intense training, lack of recovery, and inflammation. By potentially reducing stress hormones like cortisol, adaptogens may create a better environment for recovery and muscle growth.

Among them, ashwagandha stands out for having some of the most well-studied effects on physical performance.

What Is Ashwagandha?

Historical Use

Ashwagandha, sometimes called “Indian ginseng,” is a root traditionally used in Ayurvedic medicine for over 3,000 years. Historically, it has been prescribed to increase energy, improve concentration, and reduce stress.

Active Compounds

The potential benefits of ashwagandha come from compounds called withanolides, which may influence hormonal balance, reduce inflammation, and support recovery.

Modern Interest in Fitness

In recent years, researchers have explored how ashwagandha affects:

Strength and muscle size
Hormonal balance, especially testosterone
Recovery and muscle soreness
Endurance and energy levels

Ashwagandha Benefits for Muscle Growth and Strength

Now let’s dive into the evidence-based benefits of ashwagandha for athletes and strength training enthusiasts.

1. Ashwagandha and Strength Gains

Several studies suggest ashwagandha supplementation may enhance strength.

A 2015 study published in the Journal of the International Society of Sports Nutrition examined 57 young men in resistance training. Those who took 600 mg of ashwagandha daily for 8 weeks experienced greater increases in bench press and leg extension strength compared to the placebo group.
The ashwagandha group also had bigger increases in muscle size (especially in the arms and chest).

This study is often cited as strong evidence that ashwagandha may support strength development when paired with consistent training.

2. Ashwagandha and Muscle Hypertrophy (Size)

Muscle growth, or hypertrophy, is influenced by resistance training, nutrition, and hormones. Ashwagandha may help indirectly by optimizing the body’s response to training.

In the same 2015 trial, the ashwagandha group gained more muscle mass overall than the placebo group.
A 2021 systematic review and meta-analysis confirmed these results, showing that ashwagandha supplementation was linked with improvements in muscle strength, muscle size, and recovery capacity.

3. Ashwagandha and Testosterone

Testosterone is a critical hormone for muscle building. Low levels can limit strength gains, while healthy levels support muscle protein synthesis.

Research indicates ashwagandha supplementation may increase testosterone levels, especially in men experiencing stress or infertility.
In the 2015 resistance training study, men who took ashwagandha had greater increases in testosterone compared to placebo.

While not a replacement for medical treatment, ashwagandha may help optimize testosterone within a healthy range, contributing to muscle growth potential.

4. Ashwagandha and Cortisol Reduction

Cortisol, known as the stress hormone, can hinder muscle growth if chronically elevated. It breaks down protein in the body, counteracting hypertrophy.

Several studies show that ashwagandha supplementation reduces cortisol levels.
Lower cortisol may mean less muscle breakdown, improved recovery, and better strength adaptation over time.

5. Ashwagandha and Recovery

Muscle recovery is where growth happens. Adaptogens like ashwagandha may support recovery by reducing oxidative stress and inflammation.

Research has shown reductions in exercise-induced muscle damage and soreness with ashwagandha.
Athletes supplementing with ashwagandha often report less fatigue and faster recovery between sessions.

6. Ashwagandha and Endurance

While most research focuses on strength, ashwagandha may also improve cardiovascular endurance.

A 2012 study found that ashwagandha supplementation increased VO₂ max (a measure of aerobic capacity) in healthy adults.
Higher endurance can indirectly support strength training by improving work capacity and recovery.

How Does Ashwagandha Work in the Body?

Hormonal Regulation

Boosts testosterone → Supports protein synthesis and muscle growth.
Reduces cortisol → Prevents muscle breakdown and supports recovery.

Cellular Effects

May improve mitochondrial function, enhancing energy production.
Acts as an antioxidant, protecting muscle cells from oxidative stress.

Psychological Benefits

Reduces anxiety and stress, which may indirectly improve workout consistency and intensity.

Practical Considerations for Athletes

Typical Dosage

Most research uses 300–600 mg per day of a standardized ashwagandha extract (usually KSM-66 or Sensoril).
Splitting into two doses per day (morning and evening) is common.

Safety and Side Effects

Ashwagandha is generally considered safe for most healthy adults. However:

Mild side effects: stomach upset, nausea, or drowsiness.
Not recommended for pregnant or breastfeeding women without medical approval.
May interact with medications for thyroid, blood pressure, or diabetes—consult a healthcare provider if on medication.

Combining Ashwagandha with Other Supplements

Ashwagandha is not a replacement for foundational supplements like protein or creatine, but it may stack well with them.

Protein powder → Provides building blocks for muscle.
Creatine → Boosts strength and explosive power.
Ashwagandha → Supports recovery, hormones, and resilience.

Together, these may create a more complete support system for training and recovery.

Limitations of the Research

While results are promising, it’s important to acknowledge the limitations:

Many studies are short-term (8–12 weeks). Long-term effects are less known.
Most research is on young men, so effects on women and older adults need more investigation.
Benefits are most significant when combined with consistent resistance training and proper nutrition.

Who May Benefit Most from Ashwagandha?

Based on current evidence, ashwagandha supplementation may be most helpful for:

Strength athletes and bodybuilders seeking an edge in recovery and muscle growth.
Recreational lifters dealing with high stress or poor recovery.
Individuals with high cortisol levels who struggle to gain muscle.
Men with low-normal testosterone levels looking for natural support.

Balanced Perspective: Is Ashwagandha a Game-Changer?

Ashwagandha is not a magic pill. You won’t gain muscle without lifting, eating enough protein, and sleeping well. However, the evidence suggests it can be a valuable supportive supplement:

Small but significant increases in strength and size
Improved testosterone and cortisol balance
Enhanced recovery and endurance

Compared to many supplements on the market, ashwagandha has stronger evidence supporting its benefits.

Conclusion

So, do adaptogens like ashwagandha really help increase strength and muscle mass?

The evidence says yes—especially when combined with proper training and nutrition. Ashwagandha may help optimize the hormonal environment for muscle growth, reduce cortisol-driven breakdown, and speed up recovery.

While not a substitute for the basics of muscle building, it can be a useful addition to a well-rounded routine for athletes, lifters, and fitness enthusiasts.

If you’re seeking a natural way to improve your training outcomes, the ashwagandha benefits for muscle growth and strength are worth considering—always with guidance from a healthcare provider if you have medical conditions.