Ashwagandha Enhances Strength, Muscle Size, and Recovery in Young Men
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.
