Ashwagandha Supplements

Ashwagandha and Fitness: How This Herb Can Help You Build Muscle and Burn Fat


In the quest for improved fitness and overall health, many people turn to various supplements and herbs to enhance their efforts. One such herb gaining popularity is Ashwagandha, an ancient medicinal herb known for its numerous health benefits. In this article, we will explore the potential of Ashwagandha as a powerful tool to help you build muscle and burn fat. We’ll delve into its history, mechanism of action, and scientific evidence to provide you with valuable insights on how this herb can support your fitness goals.

What is Ashwagandha?

Ashwagandha, scientifically known as Withania somnifera, is a small shrub native to India, the Middle East, and parts of Africa. For centuries, it has been used in Ayurvedic medicine for its rejuvenating and adaptogenic properties. Also known as Indian ginseng or winter cherry, Ashwagandha is classified as an adaptogen, which means it helps the body adapt to stress and promotes overall well-being.

Ashwagandha and Muscle Building

Increased Strength and Endurance

  • Ashwagandha has been shown to enhance physical performance by improving strength and endurance.
  • Studies have demonstrated that Ashwagandha supplementation leads to greater gains in muscle strength and power output.
  • This herb may also help reduce exercise-induced muscle damage and support faster recovery.

Enhanced Muscle Growth

  • Ashwagandha has potential anabolic properties, which means it may promote muscle growth.
  • Research suggests that Ashwagandha supplementation can increase muscle mass and size, particularly in combination with resistance training.
  • It may also support the preservation of lean muscle mass during periods of calorie restriction or weight loss.

Ashwagandha and Fat Burning

Increased Metabolism

  • Ashwagandha has been shown to increase metabolic rate, leading to a higher calorie burn.
  • This herb may help optimize thyroid function, which plays a crucial role in regulating metabolism.
  • By boosting metabolic activity, Ashwagandha can contribute to fat loss and weight management.

Reduced Cortisol Levels

  • Cortisol, often referred to as the stress hormone, can promote the storage of excess fat, especially around the abdominal region.
  • Ashwagandha has been found to help regulate cortisol levels, reducing its secretion in response to stress.
  • By lowering cortisol, Ashwagandha may mitigate the negative impact of stress on fat accumulation.

Scientific Evidence

Study 1: A 2015 study published in the Journal of the International Society of Sports Nutrition found that Ashwagandha supplementation significantly increased muscle strength, power, and testosterone levels in healthy individuals engaged in resistance training.

Study 2: A 2018 study published in the Journal of the International Society of Sports Nutrition showed that Ashwagandha supplementation improved body composition, reduced exercise-induced muscle damage, and increased muscular strength in resistance-trained men.

Study 3: A 2020 study published in the Journal of Ethnopharmacology found that Ashwagandha supplementation resulted in greater improvements in muscle size, strength, and recovery in recreationally active men.

Incorporating Ashwagandha Into Your Fitness Regimen

Choosing the Right Form and Dosage

  • Ashwagandha is available in various forms, including capsules, powders, and liquid extracts.
  • Look for standardized extracts containing a high concentration of active compounds like withanolides.
  • The recommended dosage ranges from 250-500 mg of Ashwagandha extract per day, taken with meals.

Consult with a Healthcare Professional

  • Before adding any new supplement to your routine, it is always advisable to consult with a healthcare professional, especially if you have any pre-existing medical conditions or are taking medications.
  • They can provide personalized guidance on the appropriate dosage and potential interactions with other medications.

Combine Ashwagandha with Exercise and Balanced Nutrition

  • Ashwagandha is not a magical solution on its own. It works best when combined with regular exercise and a balanced diet.
  • Engage in resistance training exercises to maximize the muscle-building benefits of Ashwagandha.
  • Ensure you’re consuming enough protein, healthy fats, and complex carbohydrates to support your fitness goals.

Patience and Consistency

  • Like any natural supplement, Ashwagandha may take time to show noticeable effects.
  • Consistency is key. Incorporate Ashwagandha into your routine for an extended period to experience its full benefits.
  • Monitor your progress and make adjustments as needed to optimize your fitness journey.

Product Recommendations: Harnessing Ashwagandha’s Power

Organifi Green Juice

  • Organifi Green Juice is a popular powdered green superfood blend that offers a convenient way to incorporate nutrient-dense ingredients into your daily routine.
  • Ashwagandha is a star ingredient in Organifi Green Juice, known for its adaptogenic properties and potential benefits for physical performance and overall well-being.
  • This product combines the power of Ashwagandha with other beneficial ingredients like wheatgrass, spirulina, and moringa, providing a potent blend of antioxidants, vitamins, and minerals.
  • By incorporating Organifi Green Juice into your regimen, you can enjoy the benefits of Ashwagandha while supporting your fitness goals and overall health.


  • Sleepy is a sleep support supplement that combines Ashwagandha with other calming and sleep-enhancing ingredients.
  • Ashwagandha plays a crucial role in Sleepy’s formula, helping to reduce stress, promote relaxation, and support a healthy sleep cycle.
  • This product’s carefully selected ingredients work synergistically with Ashwagandha to provide a natural and gentle solution for improving sleep quality.
  • By incorporating Sleepy into your nighttime routine, you can harness the power of Ashwagandha to promote restful sleep, allowing for optimal recovery and supporting your fitness endeavors.

Bridport Health Liver Support

  • Bridport Health Liver Support is a comprehensive supplement designed to promote liver health and detoxification.
  • Ashwagandha is a key ingredient in this formula, contributing to its liver-supporting properties.
  • Ashwagandha’s adaptogenic qualities help protect the liver from oxidative stress and support its natural detoxification processes.
  • Bridport Health Liver Support combines Ashwagandha with other liver-loving ingredients, providing a potent blend to enhance liver function and overall well-being.
  • By incorporating Bridport Health Liver Support into your routine, you can take advantage of Ashwagandha’s liver-protective properties while supporting your fitness goals by maintaining optimal liver function.

Ashwagandha, a revered herb in Ayurvedic medicine, holds tremendous potential as a valuable addition to your fitness regimen. Its ability to enhance muscle strength, increase endurance, support muscle growth, and promote fat burning makes it an appealing option for individuals seeking improved physical performance and body composition. While scientific evidence suggests promising results, it’s important to remember that Ashwagandha is not a substitute for exercise or a healthy lifestyle. It is advisable to consult with a healthcare professional before starting any new supplement. With patience, consistency, and a well-rounded approach to fitness, Ashwagandha may play a supportive role in achieving your health and fitness goals.

Related Post