Ashwagandha While Bulking: Is It Worth It?

Ashwagandha has moved from Ayurvedic tradition into mainstream gym culture, with claims that it raises testosterone, boosts strength and helps you put on size. During a bulking phase, when the goal is maximum muscle gain with acceptable fat gain, lifters understandably want every advantage. Our editorial team examined whether ashwagandha deserves a place in a mass-building plan, or whether the money is better spent elsewhere.

What ashwagandha is

Ashwagandha (Withania somnifera) is a shrub from the nightshade family. Its root, and in some products its leaves, contain compounds called withanolides, which are thought to be responsible for many of its biological effects. Extracts are usually standardised to a certain percentage of withanolides.

Traditionally it is classed as an adaptogen, a loosely defined term for substances said to help the body cope with stress. In modern research, most interest has focused on stress and anxiety, sleep, and in recent years on testosterone and exercise performance.

Commercial extracts differ widely. Some use root only, some combine root and leaf, and extraction methods vary. Results from a trial using one branded extract do not necessarily apply to another product, which complicates any general recommendation.

Typical amounts used in studies range from around 300 to 600 mg per day of standardised root extract, often split into two doses, for periods of eight to twelve weeks.

What the strength and muscle studies show

The most-cited trial in lifters is by Wankhede and colleagues (2015). Untrained young men followed an eight-week resistance training programme while taking either ashwagandha root extract or placebo. The ashwagandha group showed greater increases in strength on bench press and leg extension, greater increases in arm and chest muscle size, and a larger rise in testosterone.

A Bayesian meta-analysis by Bonilla and colleagues pooled performance studies and concluded that ashwagandha may improve strength and some measures of physical performance compared with placebo, while noting that study numbers are small and quality varies.

Hormonal results are mixed. Lopresti and colleagues reported modest rises in testosterone in overweight middle-aged men, but the increases remained within the normal physiological range. Even when statistically significant, such changes are unlikely to produce the dramatic effects implied by "testosterone booster" marketing.

Many trials involve untrained participants, who gain muscle quickly regardless of supplementation, and several have been funded by extract manufacturers. Experienced lifters on a well-structured bulk should expect, at most, a small additional effect.

Indirect effects: stress, sleep and recovery

The more robust evidence for ashwagandha concerns stress. In a trial by Chandrasekhar and colleagues, adults with chronic stress taking a high-concentration root extract had lower serum cortisol and better scores on stress questionnaires than those taking placebo.

For a lifter, lower perceived stress and better sleep could support recovery and training consistency, which are key drivers of progress. This indirect route may be the most realistic way ashwagandha could contribute to a successful bulk.

Another frequently reported effect is improved sleep quality. Several small trials have suggested better sleep onset and quality, although sleep was not always a primary endpoint and methods varied.

Some users report an increase in appetite, which could be welcome for "hard gainers" who struggle to eat enough. This is largely anecdotal and has not been systematically studied, so it should not be relied upon as a reason to take the supplement.

Putting it in perspective: what drives a bulk

Muscle growth during a bulk depends on fundamentals that no supplement can replace. A meta-analysis by Morton and colleagues found that protein intake beyond around 1.6 g per kilogram of body weight per day offered little additional benefit for muscle gain in most people, illustrating how much of the progress comes from getting basic nutrition right.

Once these fundamentals are in place, ashwagandha might be considered as an optional extra, particularly for someone experiencing high life stress or poor sleep. It should not come before them.

If you do decide to try it, a sensible approach is to use a standardised root extract at amounts used in studies, give it eight weeks, and assess whether training, recovery or sleep has genuinely improved.

• Track strength, body weight and sleep before and during use.
• Avoid combining it with several new supplements at once.
• Take a break if you notice stomach upset, drowsiness or mood changes.

Safety, liver concerns and UK context

Short-term studies report mild side effects, including stomach upset, diarrhoea and drowsiness. However, case reports have raised concerns about liver injury. Björnsson and colleagues described a series of patients in Iceland and the US who developed liver damage associated with ashwagandha products, mostly resolving after stopping.

Ashwagandha may also affect thyroid hormones and can interact with thyroid medication, sedatives, immunosuppressants and medicines for diabetes and blood pressure. It is not recommended during pregnancy, and people with autoimmune disease should seek medical advice.

Regulators in several European countries have reviewed its safety, and Denmark moved to restrict its sale. In the UK, the Committee on Toxicity has examined the evidence, and consumers should watch for updated advice from the Food Standards Agency.

Ashwagandha is not on the WADA Prohibited List. Athletes in tested sport should choose batch-tested products to reduce the risk of contamination.

Conclusions of the editorial team

Ashwagandha may provide a small boost to strength and muscle gain, mainly shown in untrained men, and has better evidence for reducing stress and possibly improving sleep.

During a bulk, it is an optional extra, not a foundation. Training, calories, protein, sleep and creatine come first.

Liver injury reports and possible drug interactions mean it is not suitable for everyone. Speak to a doctor if you have a medical condition or take regular medication.

Related reading on our site includes creatine for beginners, protein targets for muscle gain, and tongkat ali versus ashwagandha.

References

1. Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015;12:43.
2. Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB. Effects of ashwagandha (Withania somnifera) on physical performance: systematic review and Bayesian meta-analysis. J Funct Morphol Kinesiol. 2021;6(1):20.
3. Lopresti AL, Drummond PD, Smith SJ. A randomized, double-blind, placebo-controlled, crossover study examining the hormonal and vitality effects of ashwagandha (Withania somnifera) in aging, overweight males. Am J Mens Health. 2019;13(2):1557988319835985.
4. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255–262.
5. Björnsson HK, Björnsson ES, Avula B, et al. Ashwagandha-induced liver injury: a case series from Iceland and the US Drug-Induced Liver Injury Network. Liver Int. 2020;40(4):825–829.
6. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384.