EFFECTS OF ASHWAGANDHA SUPPLEMENTATION ON PHYSICAL PERFORMANCE AND RECOVERY: A NARRATIVE REVIEW

Katarzyna Łysynkiewicz; Zuzanna Wątek; Patrycja Krawczyk; Izabela Grzyb; Sylwia Haba; Jan Szewczyk; Maria Bołoz; Ewa Dapkiewicz; Dawid Gąsowski; Alicja Smolińska

doi:10.31435/ijitss.3(51).2026.6177

Authors

Katarzyna Łysynkiewicz Wojewódzki Szpital Zespolony im. Jędrzeja Śniadeckiego, Bialystok, Podlasie, Poland https://orcid.org/0009-0004-2097-722X
Zuzanna Wątek Wojewódzki Szpital Zespolony im. Jędrzeja Śniadeckiego, Bialystok, Podlasie, Poland https://orcid.org/0009-0001-3486-9113
Patrycja Krawczyk Wojewódzki Szpital Zespolony, Kielce, Świętokrzyskie, Poland https://orcid.org/0009-0001-0536-4570
Izabela Grzyb Polish Red Cross Maritime Hospital, Gdynia, Pomerania, Poland https://orcid.org/0009-0001-7861-4585
Sylwia Haba University Clinical Hospital of Bialystok, Białystok, Podlasie, Poland https://orcid.org/0000-0001-8396-5948
Jan Szewczyk Polish Red Cross Maritime Hospital, Gdynia, Pomerania, Poland https://orcid.org/0009-0003-6214-5192
Maria Bołoz Wojewódzki Szpital Zespolony im. Jędrzeja Śniadeckiego, Bialystok, Podlasie, Poland https://orcid.org/0009-0009-9200-0342
Ewa Dapkiewicz Samodzielny Publiczny Zakład Opieki Zdrowotnej MSWiA w Białymstoku, Białystok, Podlasie, Poland https://orcid.org/0009-0000-2148-3484
Dawid Gąsowski Samodzielny Publiczny Zakład Opieki Zdrowotnej w Łapach, Podlasie, Poland https://orcid.org/0009-0006-9574-584X
Alicja Smolińska Polish Red Cross Maritime Hospital, Gdynia, Pomerania, Poland https://orcid.org/0009-0004-1800-8825

DOI:

https://doi.org/10.31435/ijitss.3(51).2026.6177

Keywords:

Ashwagandha; Withania Somnifera; Physical Performance; Exercise Recovery; Adaptogen; Supplementation

Abstract

Ashwagandha (Withania somnifera L. Dunal) is an adaptogenic plant increasingly used by physically active individuals and athletes as a natural supplement intended to support exercise performance, recovery, stress regulation, and general well-being. The aim of this narrative review was to summarize current evidence regarding the effects of ashwagandha supplementation on physical performance and post-exercise recovery, with particular attention to muscle strength, aerobic capacity, anaerobic performance, body composition, cortisol response, sleep quality, and safety. A literature search was conducted using PubMed, Google Scholar, Scopus, and Web of Science. Randomized controlled trials, clinical studies, systematic reviews, meta-analyses, and relevant pharmacological studies were considered. Current evidence suggests that ashwagandha may improve selected aspects of physical performance, particularly muscle strength and VO₂max, especially when supplementation is combined with structured training and continued for several weeks. Some studies also indicate potential benefits for post-exercise recovery through reductions in creatine kinase activity, perceived muscle soreness, stress, and sleep disturbances. However, findings remain heterogeneous due to differences in extract standardization, dosage, intervention duration, training status, and outcome measures. Although short-term supplementation appears generally well tolerated, safety concerns, including rare cases of liver injury, should be considered. Further well-designed clinical trials are required to determine optimal dosing strategies and confirm the practical significance of ashwagandha supplementation in sport and physical activity.

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