Enhancing Physical Performance and Health: The Effects of Withania Somnifera on Strength, Endurance, and Overall Well-being
DOI:
https://doi.org/10.12775/QS.2025.41.59990Keywords
Withania somnifera, ashwagandha, physical performance, adaptogens, sleep quality, muscle massAbstract
Introduction: Withania Somnifera (Ashwagandha), an ancient ayurvedic remedy, has been valued for centuries in traditional medicine due to its versatility of beneficial properties on the body system. Contemporary research aims to expand the medicinal use of Ashwagandha and fully harness its adaptogenic potential. Recently, Ashwagandha has gained the rising interest of sportsmen seeking effective and natural ways to enhance their performance.
Purpose of the work: The aim of this study is to review existing research on the effects of Withania Somnifera (Ashwagandha) supplementation on performance, as well as its beneficial impact on overall health and well-being of athletes.
Materials and methods: A comprehensive literature search and analysis was conducted on PubMed, Google Scholar, Scopus and Science Direct databases using combinations of the following phrases: „Withania Somnifera”; „Ashwagandha”; „Adpatogens”; „Health Benefits of Ashwagandha”; „Ashwagandha and Physical Performance”; „Ashwagandha and Endurance”; „Adverse Effects of Ashwagandha”.
Results: Supplementation of Ashwagandha has been demonstrated to enhance physical performance and recovery in athletes, as well as significantly improve strength and muscle mass. Furthermore, supplementation provides various health benefits for the body, with emphasis on improved sleep quality and reduced stress and anxiety. Research recognises Ashwagandha as safe and well-tolerated.
References
1. Singh N, Bhalla M, de Jager P, Gilca M. An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. Afr J Tradit Complement Altern Med. 2011;8(5 Suppl):208-213. doi:10.4314/ajtcam.v8i5S.9
2. Dar NJ, Hamid A, Ahmad M. Pharmacologic overview of Withania somnifera, the Indian Ginseng. Cell Mol Life Sci. 2015;72(23):4445-4460. doi:10.1007/s00018-015-2012-1
3. Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. The impact of stress on body function: A review. EXCLI J. 2017;16:1057-1072. Published 2017 Jul 21. doi:10.17179/excli2017-480
4. Lupien SJ, McEwen BS, Gunnar MR, Heim C. Effects of stress throughout the lifespan on the brain, behavior and cognition. Nat Rev Neurosci. 2009;10(6):434-445. doi:10.1038/nrn2639
5. Sugama S, Kakinuma Y. Stress and brain immunity: Microglial homeostasis through hypothalamus-pituitary-adrenal gland axis and sympathetic nervous system. Brain Behav Immun Health. 2020;7:100111. Published 2020 Jul 23. doi:10.1016/j.bbih.2020.10011
6. Freitas PHB, Meireles AL, Ribeiro IKDS, Abreu MNS, Paula W, Cardoso CS. Symptoms of depression, anxiety and stress in health students and impact on quality of life. Síntomas de depresión, ansiedad y estrés en estudiantes del área de la salud e impacto en la calidad de vida. Rev Lat Am Enfermagem. 2023;31:e3884. Published 2023 Apr 17. doi:10.1590/1518-8345.6315.3884
7. Panossian AG, Efferth T, Shikov AN, et al. Evolution of the adaptogenic concept from traditional use to medical systems: Pharmacology of stress- and aging-related diseases. Med Res Rev. 2021;41(1):630-703. doi:10.1002/med.21743
8. Todorova V, Ivanov K, Delattre C, Nalbantova V, Karcheva-Bahchevanska D, Ivanova S. Plant Adaptogens-History and Future Perspectives. Nutrients. 2021;13(8):2861. Published 2021 Aug 20. doi:10.3390/nu13082861
9. Singh N, Garg M, Prajapati P, et al. Adaptogenic property of Asparagus racemosus: Future trends and prospects. Heliyon. 2023;9(4):e14932. Published 2023 Apr 1. doi:10.1016/j.heliyon.2023.e14932
10. Patel S, Rauf A. Adaptogenic herb ginseng (Panax) as medical food: Status quo and future prospects. Biomed Pharmacother. 2017;85:120-127. doi:10.1016/j.biopha.2016.11.112
11. Saleem S, Muhammad G, Hussain MA, Altaf M, Bukhari SNA. Withania somnifera L.: Insights into the phytochemical profile, therapeutic potential, clinical trials, and future prospective. Iran J Basic Med Sci. 2020;23(12):1501-1526. doi:10.22038/IJBMS.2020.44254.10378
12. Panossian A, Wikman G. Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity. Curr Clin Pharmacol. 2009;4(3):198-219. doi:10.2174/157488409789375311
13. Panossian A, Efferth T. Network Pharmacology of Adaptogens in the Assessment of Their Pleiotropic Therapeutic Activity. Pharmaceuticals (Basel). 2022;15(9):1051. Published 2022 Aug 25. doi:10.3390/ph15091051
14. Mirjalili MH, Moyano E, Bonfill M, Cusido RM, Palazón J. Steroidal Lactones from Withania somnifera, an Ancient Plant for Novel Medicine. Molecules. 2009; 14(7):2373-2393. https://doi.org/10.3390/molecules14072373
15. Mikulska P, Malinowska M, Ignacyk M, et al. Ashwagandha (Withania somnifera)-Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics. 2023;15(4):1057. Published 2023 Mar 24. doi:10.3390/pharmaceutics15041057
16. Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019;11(12):e6466. Published 2019 Dec 25. doi:10.7759/cureus.6466
17. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255-262. doi:10.4103/0253-7176.106022
18. Kelgane SB, Salve J, Sampara P, Debnath K. Efficacy and Tolerability of Ashwagandha Root Extract in the Elderly for Improvement of General Well-being and Sleep: A Prospective, Randomized, Double-blind, Placebo-controlled Study. Cureus. 2020;12(2):e7083. Published 2020 Feb 23. doi:10.7759/cureus.7083
19. Anju. Adaptogenic and anti-stress activity of Withania somnifera in stress induced mice. Research Journal of Pharmaceutical Biological and Chemical Sciences. 2011;2(4):676-684. https://www.researchgate.net/publication/286407721_Adaptogenic_and_anti-stress_activity_of_Withania_somnifera_in_stress_induced_mice
20. Alanazi HH and Elfaki E (2023), The immunomodulatory role of withania somnifera (L.) dunal in inflammatory diseases. Front. Pharmacol. 14:1084757. doi: 10.3389/fphar.2023.1084757
21. Alanazi HH, Elasbali AM, Alanazi MK, El Azab EF. Medicinal Herbs: Promising Immunomodulators for the Treatment of Infectious Diseases. Molecules. 2023;28(24):8045. Published 2023 Dec 12. doi:10.3390/molecules28248045
22. Hongmei Zhao, Zhiwei Gao, Shouxiang Xie, Xiang Han, Qingsong Sun. Withaferin A attenuates ovalbumin induced airway inflammation. Front. Biosci. (Landmark Ed) 2019, 24(3), 576–596. https://doi.org/10.2741/4737
23. Sikandan A, Shinomiya T, Nagahara Y. Ashwagandha root extract exerts anti inflammatory effects in HaCaT cells by inhibiting the MAPK/NF κB pathways and by regulating cytokines. Int J Mol Med. 2018;42(1):425-434. doi:10.3892/ijmm.2018.3608
24. Singh H, Yadav B, Rai AK, et al. Ashwagandha (Withania somnifera) and Shunthi (Zingiber officinale) in mild and moderate COVID-19: An open-label randomized controlled exploratory trial. Complement Ther Med. 2023;76:102966. doi:10.1016/j.ctim.2023.102966.
25. Ranković G, Mutavdžić V, Toskić D, et al. AEROBIC CAPACITY AS AN INDICATOR IN DIFFERENT KINDS OF SPORTS. Bosn J Basic Med Sci. 2010;10(1):44. doi:10.17305/BJBMS.2010.2734
26. Bassett DR, Howley ET. Limiting factors for maximum oxygen uptake and determinants of endurance performance. Med Sci Sports Exerc. 2000;32(1):70-84. doi:10.1097/00005768-200001000-00012
27. Sabater-Pastor F, Tomazin K, Millet GP, Verney J, Féasson L, Millet GY. VO2max and Velocity at VO2max Play a Role in Ultradistance Trail-Running Performance. Int J Sports Physiol Perform. 2023;18(3):300-305. doi:10.1123/IJSPP.2022-0275
28. Pérez-Gómez J, Villafaina S, Adsuar JC, Merellano-Navarro E, Collado-Mateo D. Effects of Ashwagandha (Withania somnifera) on VO2max: A Systematic Review and Meta-Analysis. Nutrients. 2020;12(4):1119. doi:10.3390/NU12041119
29. Verma N, Gupta SK, Patil S, Tiwari S, Mishra AK. Effects of Ashwagandha (Withania somnifera) standardized root extract on physical endurance and VO 2max in healthy adults performing resistance training: An eight-week, prospective, randomized, double-blind, placebo-controlled study. F1000Res. 2024;12. doi:10.12688/F1000RESEARCH.130932.2/DOI
30. Bargale Sushant Sukumar, Tripathy T B, Shashirekha H K, Suhas Kumar Shetty. Efficacy of Ashwagandha (withania somnifera [l.] Dunal) in improving cardiorespiratory endurance (VO2 max test) in healthy subjects. International Journal of Research in Pharmaceutical Sciences. 2021;12(1). doi:10.26452/IJRPS.V12I1.4376
31. Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J Funct Morphol Kinesiol. 2021;6(1):20. doi:10.3390/JFMK6010020
32. Kuchewar V V, Borkar MA, Nisargandha MA. Evaluation of antioxidant potential of Rasayana drugs in healthy human volunteers. Ayu. 2014;35(1):46. doi:10.4103/0974-8520.141919
33. Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015;12(1). doi:10.1186/S12970-015-0104-9
34. Ziegenfuss TN, Kedia AW, Sandrock JE, Raub BJ, Kerksick CM, Lopez HL. Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial. Nutrients. 2018;10(11). doi:10.3390/NU10111807
35. Raut A, Tripathi R, Marathe PA, et al. Evaluation of Withania somnifera (L.) Dunal (Ashwagandha) on Physical Performance, Biomarkers of Inflammation, and Muscle Status in Healthy Volunteers: A Randomized, Double-Blind, Placebo-Controlled Study. Cureus. 2024;16(9). doi:10.7759/CUREUS.68940
36. Tiwari S, Gupta SK, Pathak AK. A double-blind, randomized, placebo-controlled trial on the effect of Ashwagandha (Withania somnifera dunal.) root extract in improving cardiorespiratory endurance and recovery in healthy athletic adults. J Ethnopharmacol. 2021;272:113929. doi:10.1016/J.JEP.2021.113929
37. Ko JS, Chang BY, Choi YJ, et al. Ashwagandha Ethanol Extract Attenuates Sarcopenia-Related Muscle Atrophy in Aged Mice. Nutrients. 2024;16(1):157. doi:10.3390/NU16010157
38. Wood RI, Stanton SJ. Testosterone and sport: current perspectives. Horm Behav. 2012;61(1):147-155. doi:10.1016/J.YHBEH.2011.09.010
39. Lopresti AL, Smith SJ, Malvi H, Kodgule R, Wane D. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine. 2019;98(37). doi:10.1097/MD.0000000000017186
40. Leonard M, Dickerson B, Estes L, et al. Acute and Repeated Ashwagandha Supplementation Improves Markers of Cognitive Function and Mood. Nutrients. 2024;16(12):1813. Published 2024 Jun 8. doi:10.3390/nu16121813
41. Remenapp A, Coyle K, Orange T, et al. Efficacy of Withania somnifera supplementation on adult's cognition and mood. J Ayurveda Integr Med. 2022;13(2):100510. doi:10.1016/j.jaim.2021.08.003
42. Langade D, Kanchi S, Salve J, Debnath K, Ambegaokar D. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus. 2019;11(9):e5797. Published 2019 Sep 28. doi:10.7759/cureus.5797
43. Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 2021;16(9):e0257843. Published 2021 Sep 24. doi:10.1371/journal.pone.0257843
44. Han J, Zhang S, He J, Li T. Piperine: Chemistry and Biology. Toxins (Basel). 2023;15(12):696. Published 2023 Dec 12. doi:10.3390/toxins15120696
45. Majeed M, Nagabhushanam K, Murali A, Vishwanathan DT, Mamidala RV, Mundkur L. A Standardized Withania somnifera (Linn.) Root Extract with Piperine Alleviates the Symptoms of Anxiety and Depression by Increasing Serotonin Levels: A Double-Blind, Randomized, Placebo-Controlled Study. J Integr Complement Med. 2024;30(5):459-468. doi:10.1089/jicm.2023.0279
46. Akhgarjand C, Asoudeh F, Bagheri A, et al. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022;36(11):4115-4124. doi:10.1002/ptr.7598
47. Choudhary D, Bhattacharyya S, Joshi K. Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial. J Evid Based Complementary Altern Med. 2017;22(1):96-106. doi:10.1177/2156587216641830
48. Lee DH, Ahn J, Jang YJ, et al. Withania somnifera Extract Enhances Energy Expenditure via Improving Mitochondrial Function in Adipose Tissue and Skeletal Muscle. Nutrients. 2020;12(2):431. Published 2020 Feb 7. doi:10.3390/nu12020431
49. Ambiye VR, Langade D, Dongre S, Aptikar P, Kulkarni M, Dongre A. Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evid Based Complement Alternat Med. 2013;2013:571420. doi:10.1155/2013/571420
50. Ahmad MK, Mahdi AA, Shukla KK, et al. Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males. Fertil Steril. 2010;94(3):989-996. doi:10.1016/j.fertnstert.2009.04.046
51. Dongre S, Langade D, Bhattacharyya S. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study. Biomed Res Int. 2015;2015:284154. doi:10.1155/2015/284154
52. Gopal S, Ajgaonkar A, Kanchi P, et al. Effect of an ashwagandha (Withania Somnifera) root extract on climacteric symptoms in women during perimenopause: A randomized, double-blind, placebo-controlled study. J Obstet Gynaecol Res. 2021;47(12):4414-4425. doi:10.1111/jog.15030
53. Mohanty IR, Arya DS, Gupta SK. Withania somnifera provides cardioprotection and attenuates ischemia-reperfusion induced apoptosis. Clin Nutr. 2008;27(4):635-642. doi:10.1016/j.clnu.2008.05.006
54. Mohanty I, Arya DS, Dinda A, Talwar KK, Joshi S, Gupta SK. Mechanisms of cardioprotective effect of Withania somnifera in experimentally induced myocardial infarction. Basic Clin Pharmacol Toxicol. 2004;94(4):184-190. doi:10.1111/j.1742-7843.2004.pto940405.x
55. Kaur G, Singh N, Samuel SS, et al. Withania somnifera shows a protective effect in monocrotaline-induced pulmonary hypertension. Pharm Biol. 2015;53(1):147-157. doi:10.3109/13880209.2014.912240
56. Verma N, Gupta SK, Tiwari S, Mishra AK. Safety of Ashwagandha Root Extract: A Randomized, Placebo-Controlled, study in Healthy Volunteers. Complement Ther Med. 2021;57:102642. doi:10.1016/J.CTIM.2020.102642
57. Smith SJ, Lopresti AL, Fairchild TJ. Exploring the efficacy and safety of a novel standardized ashwagandha (Withania somnifera) root extract (Witholytin®) in adults experiencing high stress and fatigue in a randomized, double-blind, placebo-controlled trial. J Psychopharmacol. 2023;37(11):1091. doi:10.1177/02698811231200023
58. Kamal HI, Patel K, Brdak A, Heffernan J, Ahmad N. Ashwagandha as a Unique Cause of Thyrotoxicosis Presenting With Supraventricular Tachycardia. Cureus. 2022;14(3). doi:10.7759/CUREUS.23494
59. Björnsson HK, Björnsson ES, Avula B, et al. Ashwagandha-induced liver injury: A case series from Iceland and the US Drug-Induced Liver Injury Network. Liver Int. 2020;40(4):825-829. doi:10.1111/LIV.14393
Downloads
Published
How to Cite
Issue
Section
License
Copyright (c) 2025 Karol Biliński, Matylda Korgiel, Martyna Janota, Katarzyna Tetela, Dagmara Gaweł-Dąbrowska
This work is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License.
Stats
Number of views and downloads: 290
Number of citations: 0
