Ashwagandha for Bodybuilding, Muscle Growth & Athletic Performance

Ashwagandha, also known as Withania somnifera, is an herb that has been used in Ayurvedic medicine for millennia. This herb, which is found in India, the Middle East and parts of Africa, has roots and berries that are used to make a tonic that provides a number of physical and mental health benefits.

Ashwagandha is used orally and topically. Topical uses include wound care, while oral uses include easing anxiety, relieving pain and improving fertility.

While common uses of this herb include increasing energy levels, reducing fatigue and helping the body adapt to stress, it is also used by some for the purposes of weight gain and muscle building. The effects of Ashwagandha for bodybuilding have not been well-researched, but some mechanisms of action have been identified.

Ashwagandha contains active constituents that are thought to promote relaxation in the brain, help the immune system adapt to stress, reduce inflammation and reduce blood pressure. This herb is also thought to have the ability to promote weight gain and increase strength by supporting healthy muscle growth.

Ashwagandha

Adaptogen

Stress

Mood

Sleep

How It Works:

• Reduces stress and anxiety
• Improves concentration, fatigue & sleep
• Protects against oxidative stress

Dosage:

Between 300 - 1000 mg per day

Safety:

Rated Possibly Safe

Top Ashwagandha Products* ❯

View User Ratings* ❯

Ashwagandha Benefits Bodybuilding

Ashwagandha has been shown to be effective at boosting power output in sedentary individuals and those who started strength training.

A 2015 study on untrained human males who underwent strength training showed that ashwagandha was effective at increasing strength compared to a placebo group. This study also showed improvements in muscle size and muscle recovery. [1]

Taking ashwagandha has also been shown to have effects on lean mass. A 2012 study showed on healthy human volunteers showed an improvement in lean mass when ashwagandha was taken. [2]

These results show moderate evidence of the ability of this herb to increase lean mass. Additional research is needed to more accurately determine the effectiveness of ashwagandha for those who use it for this purpose.

Anabolic effects of ashwagandha were also seen in a study done on rats, as reported in an overview on this herb published in 2011. [3] In this study, rats that were given ashwagandha showed significant increases in body weight compared to a control period.

Although ashwagandha is sometimes taken for weight gain in the form of lean mass and muscle mass, it has also shown to have a possible effect on body fat.

The 2015 study on untrained human males also showed that ashwagandha might have the ability to reduce body fat in addition to increasing strength. Subjects who received ashwagandha had a lower body fat percentage compared to a placebo group. [4]

More research is needed on the effects of ashwagandha on body fat in trained bodybuilders in order to more accurately determine how effective it is.

How to Take Ashwagandha for Bodybuilding

Ashwagandha is available for oral use in a few different forms, including tablet, gel capsule and powder form. While some ashwagandha products provide 450 MG of this herb for bodybuilding effects, others offer even higher levels, such as 570 MG.

Those who plan on using ashwagandha pills or powder for weight gain should only do so after checking with their doctor. The exact dosage that should be taken for building muscle or gaining weight can vary based on age, health and other factors. Consulting with a doctor ensures that a safe dosage is recommended.

Ashwagandha supplements for bodybuilding are available for purchase at Amazon, GNC.com and other sites that sell health and wellness products. Consumers can also find these products at stores in their area that sell supplements.

Consumers should note that ashwagandha is sometimes combined with other herbs, such as stinging nettle and ZMA, to promote increased muscle mass.

A large number of consumers who have used ashwagandha supplements for weight gain and muscle building report that these products are effective at producing the expected results. Those who took these products reported having increased strength and stamina.

A small number of consumers stated that these products did not help them build muscles or improve their strength.

Possible Ashwagandha Side Effects

Ashwagandha is generally considered safe when it is taken on a short-term basis in moderate amounts. Long-term effects of this herb are not known, while large amounts can cause digestive problems, such as vomiting and diarrhea.

Those taking ashwagandha for bodybuilding should note that these supplements do have potential risks for those with certain medical conditions. They can interfere with medications and cause problems with blood sugar levels in those with diabetes.

Those with blood pressure problems, stomach ulcers, autoimmune diseases or thyroid disorders should not take these products without talking to their doctor.

Pregnant women or those who are breastfeeding should not take ashwagandha supplements for building muscle. These products might increase the risk of miscarriages, and the effects of these supplements on women who are pregnant or breastfeeding are unknown.

Ashwagandha for weight gain and muscle building can interact with certain types of medication. Those who take immunosuppressants, sedatives or thyroid hormones should talk to their doctor before taking these products.

Rate This Article

(5 votes, average: 4.40 out of 5, rated)