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Ashwagandha for Exercise Performance for Weight Loss

B Good Evidence At least one randomized trial supports this, with mostly consistent results.

RCT in healthy adults found 600 mg/day KSM-66 significantly improved muscle strength, size, and recovery with reduced body fat percentage. Systematic review confirms ergogenic effects at 300-600 mg/day for 8-12 weeks. Cortisol reduction supports exercise recovery.

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            B

        

        

            
The Bottom Line

            
            
RCT in healthy adults found 600 mg/day KSM-66 significantly improved muscle strength, size, and recovery with reduced body fat percentage. Systematic review confirms ergogenic effects at 300-600 mg/day for 8-12 weeks. Cortisol reduction supports exercise recovery.

            
            
        

    










    

  
Key Study Findings





    

        
        

            

                
                    Controlled Clinical Trial
                
                
                
                8.0 weeks
                
                
            

            
                Selected herbals and human exercise performance.
            
            

                
                Dose: 1 g
                
                
                vs: control group
                
                
                Outcome: oxidative stress markers
                
                
                Effect: None
                
                
                None
                
            

            
            
Population: athletes

            
        

        
    







    
    

        
        

            

  
Key Statistics





            


    

        
8

        
Studies

    

    

        
500

        
Participants

    

    

        
            
            ↑
            
        
        
Positive

    

    

        B

        
Grade

    




        


        
        
        

            

  
Referenced Papers





            

                
                

                    

                        
                            Selected herbals and human exercise performance.
                        
                        
                            
                                Review
                            
                            
                            
                        
                    

                    

                        The American journal …
                        2000
                        
                        278 citations
                        
                    

                

                
            

        

        

        
        
        

            

  
Dosage & Usage





            
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units


            
            

                
Commonly Used Dosages

                

                    
                    

                        
sleep:

                        
600 mg at bedtime

                    

                    
                    

                        
general:

                        
300-600 mg/day KSM-66 standardized extract

                    

                    
                    

                        
stresscortisol:

                        
600 mg/day

                    

                    
                

                
                

                    Upper limit: 1,200 mg/day; rare liver injury cases at very high or prolonged doses
                

                
            

            

            
            

                
Dosages Studied in Research

                

                    

                        
                            

                                Dosage
                                Duration
                                Effect
                                N
                            

                        
                        
                            
                            

                                1 g
                                8.0 weeks
                                
                                    
                                    Mixed
                                    
                                
                                --
                            

                            
                        
                    

                

            

            

            
            

                Best taken: Morning for energy/cortisol; evening for sleep; with meals
            

            
        

        

        
        
        

            

  
Safety & Side Effects





            

                
                

                    
Reported Side Effects

                    
    
                        
                        
  • 
                            ⚠
                            Drowsiness
                        
    • 
                        
                        
  • 
                            ⚠
                            GI discomfort
                        
    • 
                        
                        
  • 
                            ⚠
                            Rare liver injury at very high doses
                        
    • 
                        
                        
  • 
                            ⚠
                            Thyroid hormone changes
                        
    • 
                        
                    

                

                

                
                

                    
Known Interactions

                    
    
                        
                        
  • 
                            ●
                            Thyroid medications (may increase thyroid hormone levels)
                        
    • 
                        
                        
  • 
                            ●
                            Sedatives (additive drowsiness)
                        
    • 
                        
                        
  • 
                            ●
                            Immunosuppressants (may stimulate immune system)
                        
    • 
                        
                        
  • 
                            ●
                            Diabetes medications (may lower blood sugar)
                        
    • 
                        
                    

                

                

                
                

                    

                        Tolerable upper intake: 1,200 mg/day; rare liver injury cases at very high or prolonged doses
                    

                

                
            

            

                Always consult your healthcare provider before starting any supplement.
            

        

        

        
        
        

            

  
Frequently Asked Questions





            




    
    

        
            Does Ashwagandha help with Exercise Performance for Weight Loss?
            
        
        

            Based on 8 studies with 500 participants, there is moderate evidence from clinical studies that Ashwagandha may support Exercise Performance for Weight Loss management. Our evidence grade is B (Good Evidence).
        

    

    
    

        
            How much Ashwagandha should I take for Exercise Performance for Weight Loss?
            
        
        

            Studies have used various dosages. A commonly studied range is 600 mg at bedtime. Always consult your healthcare provider before starting any supplement regimen.
        

    

    
    

        
            Are there side effects of Ashwagandha?
            
        
        

            Reported side effects may include Drowsiness, GI discomfort, Rare liver injury at very high doses, Thyroid hormone changes. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
        

    

    
    

        
            How strong is the evidence for Ashwagandha and Exercise Performance for Weight Loss?
            
        
        

            We rate the evidence as Grade B (Good Evidence). This rating is based on 8 peer-reviewed studies with 500 total participants. The overall direction of effect is positive.
        

    

    




        

        

        
        
        

            

  




            

                
                

                    
Other ingredients for Exercise Performance for Weight Loss

                    

                        
                        
                            Caffeine
                            A

                        
                        
                        
                            Iron
                            C

                        
                        
                        
                            L-Carnitine
                            C

                        
                        
                        
                            Green Tea Extract (EGCG)
                            C

                        
                        
                    

                

                

                
                
                
            

        

        

    


    
    






  
References

  
    
    
    
  1. 
      [1]
      L R Bucci.
      Am J Clin Nutr.
      2000.
      Selected herbals and human exercise performance.
      doi:10.1093/ajcn/72.2.624S
      PubMed
    
    2. 
    
  















    

        FDA Disclaimer:
        These statements have not been evaluated by the Food and Drug Administration. The products and information on this website are not intended to diagnose, treat, cure, or prevent any disease. The evidence grades presented are based on our analysis of published peer-reviewed research and do not constitute medical advice. Always consult your healthcare provider before starting any supplement regimen.