Dr. Kumar’s Take
This study is one of the clearest demonstrations that ashwagandha can do more than just reduce stress. In resistance-trained men, daily supplementation led to greater increases in strength, muscle size, and recovery. Importantly, testosterone levels also rose, showing a clear anabolic effect. For men focused on training gains, this trial gives ashwagandha real credibility.
Key Takeaways
✔ Ashwagandha supplementation improved bench press and leg extension strength significantly more than placebo.
✔ Muscle size increased, with greater gains in arm and chest circumference.
✔ Serum testosterone levels rose in the ashwagandha group.
✔ Markers of recovery improved, including lower exercise-induced muscle damage.
Actionable Tip
If you’re training with weights and want natural support for muscle and recovery, consider standardized ashwagandha root extract. Look for clinical doses similar to those used in trials.
Brief Summary
This randomized controlled trial followed 57 young men enrolled in a structured resistance training program. Half received 600 mg/day of standardized ashwagandha root extract, while the other half took placebo. After 8 weeks, the ashwagandha group had significantly greater gains in strength, muscle size, testosterone, and recovery markers compared to placebo.
Study Design
- Population: Healthy young men beginning structured resistance training.
- Intervention: 600 mg/day standardized ashwagandha root extract.
- Control: Placebo group.
- Duration: 8 weeks.
- Outcomes: Muscle strength, muscle size, serum testosterone, muscle recovery markers.
Results
- Strength: Bench press increased by ~46 kg in the ashwagandha group vs ~26 kg in placebo. Leg extension strength showed similar trends.
- Muscle Size: Greater increases in arm and chest circumference in the ashwagandha group.
- Testosterone: Serum testosterone rose significantly in men taking ashwagandha.
- Recovery: Lower levels of serum creatine kinase suggested faster muscle recovery.
How Ashwagandha Supports Muscle and Hormones
Ashwagandha’s effects are linked to multiple mechanisms:
- Stress modulation: It reduces cortisol, which otherwise suppresses testosterone production.
- Direct support of steroidogenesis: Ashwagandha may enhance the activity of enzymes in the testes (like 17β-hydroxysteroid dehydrogenase), leading to more testosterone synthesis.
- Antioxidant effects: By reducing oxidative stress, ashwagandha protects Leydig cells, the testosterone-producing cells in the testes.
- Adaptogenic action: Improves overall energy balance, allowing for better training adaptation.
Together, these actions explain why men saw both hormonal and physical improvements.
Related Studies and Research
Podcast: Testosterone Replacement Therapy Explained – Context for using supplements alongside or instead of TRT.
Ashwagandha and Hormones in Aging Men – Trial linking ashwagandha to higher testosterone and DHEA-S.
Ashwagandha Boosts Strength and Recovery – Randomized trial showing strength and hypertrophy benefits.
Tongkat Ali Physta in Aging Men RCT – Clinical outcomes for standardized Eurycoma longifolia extract.
Frequently Asked Questions
How quickly does ashwagandha affect strength?
In this trial, measurable improvements were seen within 8 weeks of supplementation combined with training.
Can ashwagandha replace protein or creatine?
No. It is not a macronutrient or direct energy substrate. It works alongside good nutrition and training, not instead of them.
Is the testosterone increase large?
The increase was statistically significant but modest compared to testosterone replacement therapy. Still, even small natural boosts can support training.
Is it safe long term?
Yes. No serious side effects were reported in this study. Use standardized extracts and recommended doses.
Conclusion
Ashwagandha supplementation led to greater gains in muscle strength, size, and recovery when paired with resistance training. The hormonal boost, particularly increased testosterone, provides a biological explanation for the improved outcomes. For men training seriously, ashwagandha is one of the most evidence-backed natural options available.