Ashwagandha and Its Role in Stress Reduction, Hormonal Balance, and Athletic Recovery: An Evidence-Based Review

Abstract

Introduction and Purpose: Ashwagandha (Withania somnifera) is a well-known adaptogenic herb used traditionally in Ayurvedic medicine. In recent years, it has attracted scientific interest for its potential to reduce stress, support hormonal balance, and improve recovery after physical exertion. Given the increasing use of herbal supplements among athletes and active individuals, this review aims to critically examine clinical evidence regarding the effects of ashwagandha supplementation on stress reduction, regulation of cortisol and testosterone levels, and enhancement of physical recovery.                                                                                                      State of Knowledge: Current clinical studies suggest that ashwagandha may effectively lower cortisol levels, thereby supporting stress resilience in both mentally and physically demanding contexts. Several randomized controlled trials have reported improvements in perceived stress and anxiety, along with significant reductions in physiological stress markers. Additionally, ashwagandha supplementation has been associated with increases in testosterone levels, particularly in physically active men, which may contribute to improved strength, recovery, and hormonal stability. Some evidence also points to enhanced muscle recovery and decreased post-exercise fatigue, although findings vary depending on dosage, extract standardization, and study duration. Conclusion: Ashwagandha shows promising potential as a natural intervention to support psychological and physiological recovery in active populations. While findings are encouraging, further well-designed trials with larger sample sizes and standardized preparations are needed to confirm its long-term safety and efficacy.