Ashwagandha, or Withania somnifera, is an herb that has been a long-standing component of Ayurvedic medicine. It is categorized as an adaptogen, meaning it helps the body manage and adapt to various forms of stress. When people ask if this supplement can make them “bigger,” they are typically referring to an increase in muscle size and physical capacity. Clinical studies suggest a potential link between Ashwagandha use and modest, yet significant, gains in both muscle strength and mass when combined with a structured resistance training program. This herb optimizes the body’s internal environment for better training adaptations.
Ashwagandha’s Influence on Muscle Growth and Strength
The primary interest in Ashwagandha for physical development lies in its capacity to enhance strength and facilitate muscle hypertrophy. One notable trial found that male participants taking 600 milligrams of Ashwagandha extract daily experienced significantly greater increases in muscle strength compared to a placebo group over an eight-week period. These strength improvements were specifically measured in compound movements, showing substantial gains in both bench press and leg extension exercises.
Furthermore, the same research indicated a greater increase in muscle size. The herb’s compounds, which include withanolides, are believed to help the body adapt more effectively to the physical stress of exercise. This enhanced adaptation translates into improved muscle recovery, allowing for greater training volume or intensity over time. Better recovery is a straightforward path to greater capacity for strength gains, which is the necessary precursor for muscle size increase.
Some evidence suggests that Ashwagandha also helps to stabilize serum creatine kinase levels, a marker of exercise-induced muscle damage, further supporting its role in accelerating repair processes. It is necessary to understand that these physical benefits only occur when the herb is used in conjunction with a dedicated resistance training regimen.
Regulation of Stress Hormones and Testosterone
The physical performance benefits of Ashwagandha are rooted in its fundamental role as an adaptogen that modulates the body’s hormonal response to stress. It works primarily by influencing the hypothalamic-pituitary-adrenal (HPA) axis, which is the body’s central stress response system. By modulating this axis, Ashwagandha helps to lower the secretion of cortisol, often referred to as the stress hormone.
Chronically elevated cortisol levels are detrimental to muscle growth because the hormone promotes a catabolic state, meaning it breaks down muscle tissue for energy. By reducing this stress-induced catabolism, Ashwagandha creates a more favorable anabolic environment, which is necessary for muscle repair and building.
Ashwagandha also demonstrates a positive effect on testosterone levels, a hormone directly linked to muscle protein synthesis. Studies frequently show an increase in testosterone, particularly in men who have low baseline levels or are experiencing high levels of stress. This increase is thought to be a secondary effect of its adaptogenic properties, where the reduction in cortisol relieves a known suppressor of testosterone production. Consequently, this hormonal balancing act supports an improved physiological state for recovery and muscle development.
Effects on Overall Body Weight and Fat Composition
Ashwagandha can influence overall body composition and weight management through multiple pathways. The herb appears to favor an increase in lean body mass over fat accumulation. Clinical trials have shown that participants taking Ashwagandha not only gained muscle but also experienced a greater reduction in body fat percentage compared to those on a placebo.
The influence on body fat is partly linked to the herb’s stress-reducing capabilities. High levels of the stress hormone cortisol are associated with the accumulation of visceral fat, particularly around the midsection. By mitigating this chronic stress response, Ashwagandha can indirectly help reduce this cortisol-driven fat storage.
Therefore, any increase in total body weight while taking the supplement is most often attributable to the density of new muscle tissue rather than unwanted fat gain. This favorable change in the lean mass-to-fat mass ratio underscores the herb’s potential to improve physical appearance and metabolic health.
Safe Dosing and Considerations for Use
For individuals seeking to leverage Ashwagandha for strength and muscle gains, the typical effective daily dosage falls within a narrow and consistent range. Most clinical studies demonstrating significant benefits for muscle strength and size have utilized a standardized root extract dose between 300 milligrams and 600 milligrams per day. Efficacy is tied to the quality of the product, necessitating a standardized extract with a high concentration of the active compounds, known as withanolides.
The long-term safety of the supplement is not fully established, though it is generally well-tolerated for periods up to three months. Consult a healthcare provider before beginning supplementation.
Ashwagandha is considered likely unsafe during pregnancy or while breastfeeding. Furthermore, it may interact with thyroid medications, as it can increase thyroid hormone levels, and individuals with autoimmune conditions or liver disease should approach its use with caution. Those scheduled for surgery should also discontinue use at least two weeks prior, as the herb may slow the central nervous system.