The Effect of Withania somnifera (Ashwagandha) Supplementation on Maximal Oxygen Uptake and Strength Endurance in Athletes: A Comprehensive Scientific Review

Abstract

Withania somnifera (Ashwagandha) is a prominent adaptogenic herb from the Ayurvedic system of medicine with emerging, evidence-based applications as an ergogenic aid for athletes.This comprehensive review critically evaluates the body of controlled scientific literature on the effects of Ashwagandha supplementation on two key domains of athletic performance: cardiorespiratory endurance, measured by maximal oxygen uptake (VO2 max), and strength endurance, including maximal strength and muscular hypertrophy.Clinical evidence derived from randomized controlled trials and meta-analyses consistently demonstrates that chronic supplementation with standardized Ashwagandha root extract, typically at dosages of 600 mg per day, significantly improves VO2 max in both athletic and nonathletic populations.Similarly, when combined with structured resistance training, Ashwagandha supplementation has been shown to augment gains in muscle strength, muscle size, and power output, while also enhancing recovery.The ergogenic potential of Ashwagandha is attributed to a multifactorial mechanism of action, including the modulation of the hypothalamic-pituitary-adrenal (HPA) axis, reduction of serum cortisol, augmentation of endogenous testosterone production, enhancement of mitochondrial bioenergetics, and potent antioxidant and anti-inflammatory effects.Standardized root extracts are generally welltolerated and considered safe for short-term use (8-12 weeks) in healthy individuals.However, athletes must prioritize products with third-party anti-doping certification.This review synthesizes the current evidence, discusses the physiological mechanisms, and provides practical considerations for athletes, concluding that Ashwagandha is a promising natural supplement for enhancing physical performance and adaptation to training.Further research is warranted, particularly concerning long-term safety and efficacy in elite and female athletic cohorts.