Ashwagandha for Athletic Performance
Verdict: Published with Warning
Across 6 PubMed studies, the evidence for Ashwagandha in Athletic Performance grades Tier B — preliminary evidence. Effective, but with safety or population caveats.
B 🟡 B Preliminary Evidence Published with Warning
Why this grade7-layer evidence engine
⚖️
Scoring transparency
All scores computed by a 7-layer evidence engine — fully auditableRaw score 0.62
D
C
B
A
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← counter-evidence / ineffectiveeffective / strong evidence →
Final grade
B · Published with Warning
Confidence
80%
Highly consistent evidence
Evidence level
E2
Multiple high-quality MAs (≥2 independent, consistent)
▸View the full decision path (audit trail)
- compute_raw_score — 加權公式: L2×0.30 + L3×0.25 + L5×0.25 + L11×0.10 + L1×0.10 = 0.624
- tier_from_score — 依分數區間映射至 tier letter
- apply_hec_rules — 高品質 SR/MA 顯示 positive (1 篇 > 0 negative)
- tier_strict_requirement_check — Tier 條件達標，未降階
- detect_disputes — 偵測到 0 個 hard + 1 個 soft dispute
- decide_status — 依 tier + dispute 結果決定 status
PubMed studies (6)L2 · primary research & systematic reviews
Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis
Finding: Ashwagandha favored placebo for strength/power (SMD 0.67, 95% CrI 0.28 to 1.04, medium effect) and fatigue/recovery (SMD -1.18, 95% CrI -1.70 to -0.63), but the cardiorespiratory/VO2max estimate was imprecise (SMD 1.89, 95% CrI -1.30 to 2.51, crossing zero).
View on PubMed Effects of Ashwagandha (Withania somnifera) on VO2max: A Systematic Review and Meta-Analysis
Finding: Ashwagandha modestly increased VO2max with a pooled mean difference of +3.00 mL/kg/min (95% CI 0.18 to 5.82, p=0.04), but the authors flagged only 4 pooled trials and high heterogeneity as major limitations.
View on PubMed Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial
Finding: Ashwagandha produced significantly greater bench-press 1-RM gains than placebo (+46.0 vs +26.4 kg, p=0.001) and leg-extension gains (+14.5 vs +9.8 kg, p=0.04), with larger arm muscle size and testosterone increases.
View on PubMed Effects of Ashwagandha (Withania somnifera) standardized root extract on physical endurance and VO2max in healthy adults performing resistance training: An eight-week, prospective, randomized, double-blind, placebo-controlled study
Finding: Ashwagandha significantly outperformed placebo for VO2max (between-group difference +1.5 mL/kg/min, 95% CI 0.99 to 2.10, p<0.0001) and for bench-press and leg-press strength in both sexes (all p<0.02).
View on PubMed Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial
Finding: Ashwagandha produced significantly greater squat 1-RM (+19.1 vs +10.0 kg, p=0.009) and bench-press 1-RM (+12.8 vs +8.0 kg, p=0.048) gains than placebo, though most body-composition differences were not significant.
View on PubMed Biopsychological Effects of Ashwagandha (Withania somnifera) in Athletes and Healthy Individuals: A Systematic Review
Finding: This umbrella review of 11 systematic reviews (151 original studies, 9005 individuals) concluded ashwagandha may improve endurance and muscular strength but explicitly stressed that more high-quality trials are needed.
View on PubMed Regulatory & authoritative positionsL4/L5 · FDA / EMA / NIH ODS / Cochrane / Mayo …
L4a US FDA
Cautious
WITHANIA SOMNIFERA ROOT source↗
L4d TW TFDA / 衛福部
Cautious
南非醉茄萃取物 source↗
L4e WHO
Neutral
WHO monographs on selected medicinal plants source↗
L5a NIH Office of Dietary Supplements
Cautious
ashwagandha extracts may lower stress, anxiety, and cortisol levels source↗
L5b Mayo Clinic
Neutral
Ashwagandha has commonly been incorporated to help relieve stress, slow aging, enhance athletic performance and boost energy. Generally speaking, ashwagandha is safe for most people though some get headaches and nausea. However, it is recommended to speak to your healthcare team before starting any supplement to ensure there are no interactions with other medications or conditions. source↗
L5c Cleveland Clinic
Cautious
Keep that in mind as you hear about commonly cited ashwagandha benefits like: ... Promoting muscle strength and endurance ... There isn't enough evidence to determine if ashwagandha is helpful for any other health conditions. source↗
L5e Specialty Society (condition-mapped)
Supportive
Ashwagandha supplementation is associated with significant increases in muscle mass and strength and suggests that ashwagandha supplementation may be useful in conjunction with a resistance training program. Subjects receiving ashwagandha (300 mg of root extract twice daily) had significantly greater increases in muscle strength on the bench-press exercise and the leg-extension exercise, as wel… source↗