Ashwagandha for Muscle Growth: Myth or Muscle Maker?

Ashwagandha, also known as Withania somnifera or Indian ginseng, is a small shrub with a long and fascinating history.

Its origins trace back to India and Southeast Asia, where it has been used in Ayurvedic medicine for thousands of years.

Fast forward to the present day, and you’ll find Ashwagandha making waves in the world of fitness and bodybuilding.

Athletes and fitness enthusiasts are increasingly turning to this ancient herb for its potential benefits in muscle growth, recovery, and performance enhancement.

But what’s the science behind these claims? Let’s dive in and find out.

Understanding Ashwagandha

Ashwagandha’s diverse therapeutic effects are attributed to its rich composition of bioactive compounds.

Let’s delve into two key groups:

1. Withanolides: This group encompasses over 40 unique steroidal lactones, with withanolide A being the most studied. Withanolides exhibit various therapeutic activities, including:

  • Anti-inflammatory: They suppress inflammatory pathways, potentially benefiting conditions like arthritis and inflammatory bowel disease.
  • Antioxidants: They combat free radicals, helping protect cells from damage and reducing oxidative stress.
  • Anticancer: Studies suggest they may induce cancer cell death and inhibit tumor growth.
  • Neuroprotective: They might promote nerve cell growth and protect against neurodegenerative diseases like Alzheimer’s.

2. Alkaloids: Ashwagandha contains more than 12 alkaloids, such as withanine and anferine. These contribute to:

  • Antibacterial and antifungal properties: They may offer protection against various infections.
  • Adaptogenic effects: These are discussed in detail below.

Adaptogens and Ashwagandha:

Adaptogens are a unique class of herbs that help the body adapt to stress.

They achieve this by:

  • Modulating the hypothalamic-pituitary-adrenal (HPA) axis: This axis regulates stress hormones like cortisol. Adaptogens help normalize cortisol levels in response to stress, promoting balance and resilience.
  • Supporting immune function: They may enhance the immune system’s ability to fight off infections and illness.
  • Improving energy levels and reducing fatigue: This supports overall well-being and physical performance.

Ashwagandha ticks all the boxes of an adaptogen.

Its diverse bioactive compounds work together to support the body’s natural response to stress, contributing to its various therapeutic effects.

Ashwagandha and Muscle Growth

Muscle growth, or hypertrophy, is a complex process that involves the interaction of hormones, protein synthesis, and physical stress.

When we exercise, we create microscopic damage in our muscle fibers.

This damage signals the body to repair and strengthen these fibers, leading to muscle growth.

How Ashwagandha May Fit In:

Research suggests Ashwagandha could influence various aspects of muscle growth:

  • Increased testosterone: Some studies show Ashwagandha may elevate testosterone levels, a key anabolic hormone for muscle building.
  • Reduced cortisol: Chronic stress elevates cortisol, a catabolic hormone that can hinder muscle growth. Ashwagandha’s adaptogenic properties might help regulate cortisol, creating a more favorable environment for muscle build-up.
  • Improved nitric oxide production: Nitric oxide helps deliver nutrients and oxygen to muscles, enhancing their performance and potentially aiding growth. Ashwagandha might support nitric oxide production.
  • Reduced muscle damage: Studies suggest Ashwagandha may possess anti-inflammatory properties, potentially reducing exercise-induced muscle damage and accelerating recovery.

Supporting Studies:

  • A 2015 study found that men taking Ashwagandha alongside resistance training showed significantly greater increases in muscle mass and strength compared to a placebo group.
  • Another study, published in 2017, revealed that Ashwagandha supplementation improved muscle strength and recovery in men with resistance training.
  • While promising, it’s important to note that the research on Ashwagandha’s impact on muscle growth is still emerging, and more studies are needed to confirm its effectiveness and optimal dosage.

Muscle Recovery and Exercise Damage:

  • Aswagandha’s potential anti-inflammatory effects might play a role in reducing exercise-induced muscle damage and soreness. This could lead to faster recovery times and potentially allow for more frequent and intense workouts, ultimately contributing to muscle growth.
  • However, more research is needed to definitively assess Ashwagandha’s impact on muscle recovery and its direct link to enhanced muscle growth.

Ashwagandha and Hormonal Balance

When it comes to muscle growth, hormones play a crucial role. One such hormone is cortisol, often referred to as the “stress hormone”.

While cortisol is essential for various bodily functions, high levels can hinder muscle growth and promote fat storage.

This is where Ashwagandha steps in. As an adaptogen, Ashwagandha helps regulate cortisol levels, reducing the negative impacts of stress on your muscle-building journey.

Ashwagandha and Cortisol Regulation:

Ashwagandha’s adaptogenic properties may help regulate cortisol levels in response to stress. This could benefit muscle growth by:

  • Minimizing muscle breakdown: Lower cortisol levels could reduce protein breakdown, allowing muscles to retain more tissue for growth.
  • Enhancing protein synthesis: With cortisol in check, the body might utilize protein more efficiently for muscle building.
  • Promoting recovery: Reduced cortisol could support faster muscle repair and recovery after workouts, facilitating further growth.

Ashwagandha and Testosterone:

Testosterone is a key anabolic hormone crucial for muscle growth and strength.

Some studies suggest Ashwagandha may elevate testosterone levels in specific populations:

  • Men with low testosterone: Research indicates Ashwagandha might increase testosterone levels in men with deficiencies or age-related decline.
  • Infertile men: Studies show Ashwagandha may improve sperm quality and testosterone levels in men experiencing infertility.

Dosage and Safety

When it comes to the dosage of Ashwagandha for muscle growth, studies often use a range of 300-500 mg of a root extract per day.

However, the optimal dosage can vary based on factors like age, health status, and individual response.

While Ashwagandha is generally considered safe for most people, it’s important to remember that everyone’s body responds differently to supplements.

Some people might experience side effects like upset stomach, diarrhea, or allergic reactions.

It’s also worth noting that Ashwagandha can interact with certain medications, so if you’re on any medication, it’s crucial to consult with a healthcare professional before starting supplementation.

Moreover, pregnant or breastfeeding women, people with autoimmune diseases, and those scheduled for surgery should avoid Ashwagandha unless advised otherwise by a healthcare professional.


It’s important to remember that supplements like Ashwagandha are not a magic solution, but a tool that can support your fitness goals when used correctly.

Everyone’s body is unique, and what works for one person may not work for another. Therefore, always consider your individual health needs and goals.

Before starting any new supplement, including Ashwagandha, it’s crucial to consult with a healthcare professional.

They can provide personalized advice based on your health status and needs. Remember, your health is your wealth, and making informed decisions is the key to a successful fitness journey.


Hi there, I'm Pranay, a fitness enthusiast who loves working out regularly and staying in shape. I'm passionate about health and fitness, and I'm always on the lookout for new and exciting ways to stay active and healthy.

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