Citable fact
«Ashwagandha» — evidence level B. Dosage: 300-600 mg of standardized root extract per day, in a course of 8-12 weeks. The withanolide content of the product must be checked. Source: PMID 33670194, permanent link to the source in the list below.
How it works
Withanolides affect the hypothalamic-pituitary-adrenal axis, lowering cortisol, and modulate GABAergic transmission, which may reduce the stress response to exercise.
Dosage and intake
300-600 mg of standardized root extract per day, in a course of 8-12 weeks. The withanolide content of the product must be checked.
One or two doses per day, often with food; some studies used intake before sleep.
Forms
Root extracts standardized for withanolides have been studied. Data on leaves and on combined "adaptogenic" blends do not allow the effect to be judged.
What is confirmed
- Meta-analysis: a small improvement in aerobic endurance and a trend toward strength gain
- A small reduction in cortisol and subjective stress
- An effect on body composition has not been confirmed
- The quality of the studies is not high: small samples, heterogeneous protocols
Adverse effects and limitations
- Drowsiness, lethargy, gastrointestinal discomfort
- Cases of liver damage have been described with intake of the extracts
- There are no data on safety with long-term use
- Some studies have a conflict of interest with manufacturers
Interactions
- Sedatives and hypnotics: increased drowsiness; thyroid hormones: a possible effect on thyroid hormone levels
- Immunosuppressants and glucocorticoids: possible weakening of the effect
Who must not use it
- Under 18 years: Not recommended.
- Pregnancy and lactation: Contraindicated, especially with a risk of miscarriage.
- autoimmune diseases
- thyroid disease
- liver disease
- taking sedative drugs
Sources
- Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis · Bonilla DA, Moreno Y, Gho C · Journal of functional morphology and kinesiology, 2021 · PMID 33670194
- Prevention, diagnosis, and treatment of the overtraining syndrome: joint consensus statement of the European College of Sport Science and the American College of Sports Medicine · Meeusen R, Duclos M, Foster C · Medicine and science in sports and exercise, 2013 · PMID 23247672
- International society of sports nutrition position stand: nutritional concerns of the female athlete · Sims ST, Kerksick CM, Smith-Ryan AE · Journal of the International Society of Sports Nutrition, 2023 · PMID 37221858
See also
Comparisons
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