Ashwagandha
An adaptogenic plant used in Ayurvedic medicine, studied for its benefits in stress management, sleep and recovery.
Benefits
- Designed to reduce perceived stress
- Designed to promote good sleep
- Designed for recovery and strength training
Precautions
Not recommended during pregnancy, whilst breastfeeding, or in cases of autoimmune disease or thyroid disorders. May interact with sedatives.
Recommended dosage
300 to 600 mg of standardised root extract per day
Did you know?
A low dose of Ashwagandha (30 mg/day), derived from an optimised root extract, has been shown to significantly improve cardiorespiratory fitness and delay the onset of fatigue in healthy adults.
What the studies say
This study investigated whether ashwagandha supplementation (600 mg/day for 8 weeks) provided additional benefits to HIIT training in terms of aerobic capacity and haematological parameters in healthy men. The results indicate that ashwagandha did not improve aerobic capacity or haematological status beyond the effects of training alone. The effect on muscle oxygenation remains inconclusive and requires further research.
Ewa J, Klusiewicz A, Rębiś K, Długołęcka B, Charmas M, Cieśliński I. — (2025) — View the source study
Pairs well with
- Beta-alanineSupplementation with creatine plus beta-alanine has been shown to have the greatest effect on increasing lean body mass, improving body composition and significantly increasing strength.
- Citrulline malateL-citrulline malate may improve the utilisation of amino acids, particularly BCAAs, during intense exercise.
- L-carnitineL-carnitine, either on its own or in combination with magnesium, may be effective in preventing migraines.
For information only: not a substitute for medical advice. Dietary supplements are not a replacement for a varied, balanced diet. Learn more