What are the muscle-building benefits of ashwagandha?

Ashwagandha (botanical name: Withania somnifera) is a leafy shrub found in India, the Middle East and parts of Africa. It has long been used in traditional Indian medicine, better known as Ayurvedic medicine. Sometimes referred to as Indian ginseng, in Ayurvedic medicine, ashwagandha is regarded as a 'rasayana' capable of regenerating and invigorating the body, and even helping you live longer.

Ashwagandha is beneficial due to its composition. It is high in withanolides. These bioactive compounds are known for their anti-inflammatory, antioxidant and adaptogenic properties. They help to reduce stress by regulating cortisol (the stress hormone) production. Other components, such as fatty acids and antioxidants, promote cell regeneration, support immune function and improve physical endurance. Ashwagandha is also high in alkaloids, which can reduce anxiety and improve sleep quality.

A course of ashwagandha can be beneficial during physical training, particularly for reducing stress and promoting muscle recovery. Thanks to its ability to significantly improve cardiorespiratory endurance [5], it is ideal when you are looking to improve your stamina or manage intense exertion more effectively. Similarly, by reducing stress and anxiety, it also has a beneficial effect on sleep. In a 2019 study, participants taking ashwagandha reported improvements in sleep quality, a reduction in the time it took to fall asleep and a feeling of better overall recovery. These results can be attributed to ashwagandha's adaptogenic effects, which regulate cortisol levels and promote a state of relaxation. This is conducive to restful sleep and reducing fatigue [3]

Ideally, you should start taking ashwagandha a few weeks before a period of intense training. In addition to its beneficial effects on sports performance, taking ashwagandha before the start of a period of intense physical activity helps to reduce the risk of injury and excessive fatigue.

To get the maximum benefits from ashwagandha during the day, we recommend taking it in the morning or at midday. To support muscle growth, improve sleep quality and boost your libido, we recommend taking it in the evening. You can also opt to take one capsule in the morning and one in the evening.

Take 1 to 2 organic ashwagandha capsules a day, swallowed with a glass of water. A jar is sufficient for a 1- to 2-month course.

If you take more than the recommended quantity, ashwagandha powder may cause digestive pain and drowsiness. Always remember to take the dosage recommended by the manufacturer.

Keep ashwagandha out of the reach of children. This food supplement is not a substitute for a varied, balanced diet or a healthy lifestyle. Never exceed the recommended daily dose. Ashwagandha supplements are for adults only and are not recommended for pregnant or breastfeeding women. They are also not recommended if you have hyperthyroidism, excess iron, diabetes or are taking antidepressants. Consult your doctor if you have any specific medical conditions before using ashwagandha.