Does Ashwagandha Help Build Muscle? Science Explained!

Does Ashwagandha Help Build Muscle

If you are keeping yourself on top of the most favoured dietary supplements focused on muscle building, then you have likely run into Ashwagandha several times. It is one of the herbs used in traditional treatments in various parts of the world since ancient times. But today, with so many present-day muscle-boosting ingredients like BCAAs, creatine, or whey protein, ashwagandha still holds the same importance within the fitness and body-building community.

In this article we’ve delved deeper into Ashwagandha for more scientific evidence, to understand its efficacy, and how ashwagandha supports building muscle. Let’s take a look at the findings:

Ashwagandha Key Points To Note
  • There are studies proving that Ashwagandha is more effective in building muscle mass in men than simulated therapy
  • Ashwagandha’s muscle-boosting mechanism expands beyond just improving testosterone output
  • Ashwagandha also reduces stress and muscle recovery time and boosts energy and physical endurance
  • There are no reports showing any adverse effects of Ashwagandha on health

Key Evidence Supporting Ashwagandha Significance In Muscle Gain

Scanning through the internet, we found numerous evidence-based case studies and clinical trials that show that Ashwagandha encourages significant muscle gain and strength in resistance training men. Some of the most prominent studies involving detailed numerical records are listed below:

A clinical trial was conducted for 8 weeks involving two groups of men – one was the treatment group and the other, the placebo group. The treatment group consumed 300 mg of ashwagandha extract twice every day and was engaged in resistance workouts. Researchers found that ashwagandha was able to significantly improve muscle strength, and build muscles while reducing the time of recovery. It also raised testosterone levels and lowered body fat which is clear proof of the herb’s efficacy.

In the second 8-week clinical trial, researchers found that Ashwagandha improved the physical performance and strength attributes in the subjects and increased oxygen absorption in the body which supports muscle building and faster muscle recovery. It also reduced fatigue and boosted energy significantly when compared to the placebo group.

The findings from another study to ‘assess the safety, tolerability, and therapeutic effect of Ashwagandha’ further confirmed that regular supplementation of the herb for 30 days showed a noticeable increase in muscle strength and functioning. In addition to that, a significant reduction in the percentage of total body fat was also noted.

While the above studies and research papers were from a few years back, We found one of the recent ones- a meta-analysis of various data until 2020, which confirms all of the above findings.

Implications From The Primary Studies

All of the above studies that We have listed show that Ashwagandha has a positive influence on various parameters of the body like muscle strength, muscle gain, recovery time, energy levels, and body mass as a whole. It is also important to note that, all these data synonymously conclude the fact that supplementation of this herb is more effective on these parameters than undergoing weight training alone.

Now let’s take a look at some of the studies that focus on how Ashwagandha helps in muscle growth and functionality.

How Does Ashwagandha Work

Ashwagandha works on the muscles from the subcellular point. Let’s see how:

Testosterone And Ashwagandha

Testosterone And Ashwagandha

Most of you know that testosterone has a direct association with muscle mass gain and there are plenty of concrete studies supporting this. Also, a deficiency of testosterone can not just obstruct muscle functionality but also slow down muscle gain no matter how much you work out.

Ashwagandha plays a prominent role in regulating testosterone levels in men thus promoting muscle growth. This is supported by a study conducted in 2019 which shows that ashwagandha supplementation for 8 weeks consistently has the ability to significantly raise testosterone levels. This then stimulates muscle protein synthesis and boosts muscle growth and strength.

Ashwagandha And ATP

ATP or Adenosine Triphosphate is the main source of energy that the cells in the body use and store. Studies have shown that Ashwagandha increases the production of ATP by inhibiting the enzymatic activities that reduce ATP synthesis. This in turn prevents mitochondrial cell damage as a result of cellular toxicity leading to better energy production in the muscles.

Ashwagandha And Creatine Kinase

Ashwagandha And Creatine Kinase

Creatine is one of the essential amino acids that is crucial for muscle health and exists within the muscle tissues naturally. A boost in creatine can improve ATP levels and reduce muscle recovery time post-workout. This in return helps you get back to your form quickly and perform more intense workouts for longer duration.

As far as its association with ashwagandha is concerned, there is no direct link but combining creatine with ashwagandha can boost the body’s ability to improve creatine levels naturally.

Is Ashwagandha A Safe Herb

Ashwagandha is definitely safe for consumption. We have gone through numerous studies and data on this herb and its influence on the body and didn’t find any report mentioning any adverse effects. Ashwagandha is also used in many top testosterone boosters which is a clear indication of its efficacy and safety.


The bottom line is- Ashwagandha is one of those few herbs that has proven to be extremely beneficial to health in many ways. Whether you want to focus on building muscles, improving muscle functioning, or your overall health, this herb supports various body processes without causing harm to the body. Therefore, it has been included as one of the key ingredients in many popular dietary supplements and gives them an edge over others in the market.

We have provided here many scientific data supporting Ashwagandha’s association with muscle mass development as well as brain health which, hopefully, should give you all the answers concerning this herb’s safety and efficacy.