Research has shown that ashwagandha may improve body composition and increase strength (4, 20, 22). One study’s purpose was to determine a safe and effective dosage for ashwagandha. Healthy men who took 750–1250 mg per day had gained muscle mass and lost fat after 30 days (4).
In another study, the ashwagandha group had significantly greater gains in muscle strength and size. It also had more than double the reduction in body fat percentage compared to the placebo group (20).
Bottom Line: The herb has also been shown to increase muscle mass, reduce body fat and increase strength in men.
Ashwagandha May Reduce Inflammation
everal animal studies have shown that ashwagandha helps decrease inflammation (23, 24, 25). Studies in humans have found that it increases the activity of natural killer cells, which are immune cells that fight infection and help you stay healthy (26, 27).
It has also been shown to decrease markers of inflammation, such as C-reactive protein (CRP). This marker is linked to an increased risk of heart disease.
In a controlled study, the group who took 250 mg of ashwagandha daily had a 36% average decrease in CRP, compared to a 6% decrease in the placebo group (3).
Bottom Line: Ashwagandha has been shown to increase natural killer cell activity and decrease markers of inflammation.
Total Body Shine products like Adipo Stress Complex (ASC) contains KSM-66 World’s Best Ashwagandha, the finest Ashwagandha (Withania somnifera) root extract in the world. This whole ashwagandha root extract sets the high bar for traceability, manufacturing excellence, superior composition, and clinical studies.
PUBLISHED CLINICAL STUDIES ON KSM-66 ASHWAGANDHA FOR TESTOSTERONE, MUSCLE STRENGTH AND RECOVERY
Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Journal of the International Society of Sports Nutrition, 12(1), 43.
Results: Compared to the placebo subjects, the group treated with ashwagandha had significantly greater increases in muscle strength on the bench-press exercise (Placebo: 26.4 kg, 95 % CI, 19.5, 33.3 vs. Ashwagandha: 46.0 kg, 95 % CI 36.6, 55.5; p = 0.001) and the leg-extension exercise (Placebo: 9.8 kg, 95 % CI, 7.2,12.3 vs. Ashwagandha: 14.5 kg, 95 % CI, 10.8,18.2; p = 0.04), and significantly greater muscle size increase at the arms (Placebo: 5.3 cm2, 95 % CI, 3.3,7.2 vs. Ashwagandha: 8.6 cm2, 95 % CI, 6.9,10.8; p = 0.01) and chest (Placebo: 1.4 cm, 95 % CI, 0.8, 2.0 vs. Ashwagandha: 3.3 cm, 95 % CI, 2.6, 4.1; p < 0.001). Compared to the placebo subjects, the subjects receiving ashwagandha also had significantly greater reduction of exercise-induced muscle damage as indicated by the stabilization of serum creatine kinase (Placebo: 1307.5 U/L, 95 % CI, 1202.8, 1412.1, vs. Ashwagandha: 1462.6 U/L, 95 % CI, 1366.2, 1559.1; p = 0.03), significantly greater increase in testosterone level (Placebo: 18.0 ng/dL, 95 % CI, -15.8, 51.8 vs. Ashwagandha: 96.2 ng/dL, 95 % CI, 54.7, 137.5; p = 0.004), and a significantly greater decrease in body fat percentage (Placebo: 1.5 %, 95 % CI, 0.4 %, 2.6 % vs. Ashwagandha: 3.5 %, 95 % CI, 2.0 %, 4.9 %; p = 0.03).
Conclusion: This study reports that 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.