Ashwagandha And Its Use In Bodybuilding

Ashwagandha For Bodybuilding

Are you trying to improve your bodybuilding efforts with a natural supplement? Simply consider Ashwagandha! This ancient herb has been used for centuries in Ayurvedic medicine and is now becoming more well known in the fitness industry.

Ashwagandha has many advantages that can improve your bodybuilding regimen, from increased strength and muscle mass to decreased stress and better sleep. In this article, we’ll discuss how ashwagandha functions and how it can help you improve your physical appearance. Let’s get going!

Introduction to Ashwagandha

In India, Ashwagandha has been used for centuries as a medicinal herb. The Sanskrit words “ashva” and “gandha,” which translate to “horse” and “smell,” respectively, are where the name “ashwagandha” originates. The herb’s potent horsey scent gave rise to its name. The nightshade or Solanaceae family includes plants like tomatoes, potatoes, and eggplants, including Ashwagandha.

The plant is a small shrub with green leaves and tiny white flowers that grows in arid, sandy areas. A red berry the size of a raisin is the plant’s fruit. Over 3,000 years ago, Ashwagandha was first used in Ayurvedic medicine. It is referred to as “Indian ginseng” or “Winter cherry” and is one of the most potent herbs in Ayurveda.

Ashwagandha is produced in several ways, including powders, capsules, extracts, and tinctures, using the plant’s roots and berries. As an “adaptogen,” Ashwagandha is frequently used to help the body adapt to stress by lowering anxiety and boosting stamina and energy. It also treats many other conditions, including cancer, diabetes, Alzheimer’s disease, arthritis, asthma, and insomnia.

Ashwagandha For Bodybuilding

Benefits of Ashwagandha for Bodybuilding

Bodybuilding is a demanding sport requiring a lot of commitment and effort. Anyone wishing to gain weight and develop their ideal physique must follow the proper diet and take the appropriate supplements. The herbal remedy ashwagandha has a long history of use in Ayurvedic medicine. For those looking to boost their bodybuilding results, this potent herb offers a variety of advantages.

It has been demonstrated that Ashwagandha increases strength and muscle mass. Men who took Ashwagandha for eight weeks saw noticeably more significant gains in strength and muscle mass than those who did not take the supplement. Additionally, Ashwagandha increases testosterone levels, which is essential for gaining muscle mass.

Ashwagandha promotes faster post-workout recovery in addition to promoting muscle growth. You can train harder and more frequently without becoming overtrained or hurting yourself. Additionally, Ashwagandha lowers stress levels, enhancing focus and concentration during exercise.

Ashwagandha may be your supplement if you are committed to bodybuilding and are looking for a competitive advantage. This potent herb can speed your recovery and lower stress levels, increasing your muscle mass, strength, and stamina.

Ashwagandha For Bodybuilding

Does Ashwagandha Increase Muscle Growth?

Ancient Indian herb ashwagandha has been used for many years in Ayurvedic medicine. The herb can boost muscle growth and has many other health advantages.

Ashwagandha has been shown in numerous studies to contribute to an increase in muscle mass and strength. According to one study, the herb could boost strength by 11.6% and muscle mass by 2.2%. Another study found that it could raise the maximum number of repetitions for the bench press by 14%.

Though the exact mechanisms by which Ashwagandha promotes muscle growth are still unknown, it is believed to function by raising testosterone levels and lowering inflammation.

Ashwagandha might be worth a try if you’re looking for a natural way to increase muscle growth.

Does Ashwagandha Boost Testosterone Levels?

Testosterone is the hormone most important for gaining muscle mass. No matter how hard you train, low testosterone levels can keep you from reaching your fitness goals. Because of this, many athletes and bodybuilders use supplements like Ashwagandha to raise their testosterone levels.(1)

Do Ashwagandha’s effects on testosterone levels work? The short answer is that yes, studies on both humans and animals have found that Ashwagandha raises testosterone levels.

One study found that giving healthy men 75 mg of Ashwagandha daily for eight weeks raised their serum testosterone levels by 17%.

Supplementing with Ashwagandha can raise testosterone levels, according to other studies. For instance, one study discovered that giving infertile men 6 grams of Ashwagandha daily for 12 weeks increased their testosterone levels by 34%.

According to another study, testosterone levels in healthy men who took 2 grams of Ashwagandha daily for three months rose by 13%.

As such, consider including Ashwagandha in your supplement regimen if you’re looking for a natural way to raise your testosterone levels.

Boost Testosterone Levels

Side Effects of Ashwagandha

When taken in high doses, Ashwagandha may cause nausea, vomiting, diarrhea, or upset stomach. Other medications may also interact with it. As a result, it’s crucial to consult your physician before taking Ashwagandha.

It’s not always better to take more supplements. Consuming too much of many nutrients can be harmful. In the same way, Ashwagandha is true.

300–500 mg per day is the recommended dosage for bodybuilding. This is the perfect dosage to experience the benefits without going overboard and jeopardizing your health.

A potent dietary supplement with many advantages is Ashwagandha. Proper use can increase your testosterone levels and aid muscle growth, strength, and endurance. But just like with any supplement, following the dosage guidelines and avoiding going overboard is crucial. It is better to err on caution because taking too much Ashwagandha can cause unpleasant side effects like nausea and vomiting.

Alternatives to Ashwagandha

There are a few options if you’re looking for ashwagandha alternatives. You could, for instance, try the following:

  • Rose-leaf Rhodiola is also known as “arctic root” or “golden root.” According to some studies, it is believed to relieve stress and fatigue and may even enhance cognitive function.
  • The most well-known variety of ginseng, Panax, is frequently used to support energy levels, mental clarity, and stamina. According to some research, it might also lower stress levels.

Even though these herbs might have some advantages, it’s important to remember that they haven’t been thoroughly researched as Ashwagandha has. As a result, it’s unclear if they work as well for bodybuilding as Ashwagandha does.


The potential benefits of Ashwagandha, one of the most well-liked supplements in bodybuilding today, are undeniable. This traditional Indian herb has several health advantages that can improve muscle mass and lower stress levels, making it a great addition to any bodybuilder’s supplement routine.

Before using Ashwagandha, do your research, as each person will react differently. However, with the correct dosage and usage, this supplement may be what you need to advance your workouts.

Jason Shaw is an experienced bodybuilder, gym owner, nutritionist and content creator for many websites. He has competed at a high level and wants to bring that experience in muscle building, fitness and nutrition including supplements to our many readers, whether you're a skinny guy want to build muscle or a seasoned bodybuilder.

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