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[@RenaissancePeriodization] Ashwagandha Boosts Muscle and Strength? NEW RESEARCH

· 6 min read
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@RenaissancePeriodization - "Ashwagandha Boosts Muscle and Strength? NEW RESEARCH"

Link: https://youtu.be/NybxCiaf-GQ

Short Summary​

Here's the breakdown of the YouTube video transcript:

  • Number One Most Important Action Item/Takeaway: Consider adding a high-quality ashwagandha supplement (300-600mg daily, in the morning) to your regimen, especially during stressful periods or the later stages of a fat loss phase, for its potential benefits in stress management (cortisol reduction), mild anxiety reduction, and modest improvements in strength and recovery, but don't expect dramatic changes in muscle mass or fat loss alone.

  • Executive Summary: A recent review suggests Ashwagandha is a moderate, multi-mechanism supplement that can help lower cortisol, mildly boost testosterone, reduce anxiety, and improve recovery. While it's not a powerful muscle-building or fat-loss agent on par with more potent substances, it can be a valuable adjunct to a well-structured diet and training program, especially for stress management and potentially enhancing performance.

Key Quotes​

Here are four quotes extracted from the YouTube video transcript that I found particularly insightful or noteworthy:

  1. "Chill people get more jacked on average than people who can't chill. That's a real thing." - This highlights the importance of stress management and its impact on muscle growth, which is not always a primary focus in discussions about fitness and supplementation.

  2. "If you're going to take ashwagandha to boost your test to level 9 trillion, it's not going to work. But if you reduce your cortisol substantially with it and boost your test a little bit, that's where a lot of these other benefits really come from." - This provides a realistic expectation of ashwagandha's effect on testosterone and cortisol, emphasizing the cortisol-reducing benefits and their broader impact.

  3. "...ashwagandha is a quote moderate multi-mechanism adjunct. It's not like a creatine level like just totally powerful supplement for getting jacked and strong etc. But it is potentially uh halfway to creatine on strength and size and all that stuff. Has some really awesome stress management uh V2 max enhancing and some other health benefits for inflammation etc. that are really really good on the aggregate." - This offers a balanced and realistic summary of ashwagandha's benefits, placing it within the context of other supplements and highlighting its multifaceted effects.

  4. "So, TLDDR for all of the conclusions here. Ashwagandha seems like a really cool supplement for keeping your test up a little bit and dropping your cortisol substantially. It can definitely help keep anxiety lower. So, I take it during my times when I take slightly more special sports supplements that drive me insane. And in the real world, that can be a really big boost if you struggle with anxiety. And you just don't want to expect rapid muscle gains or fat losses. Like don't take Ashwagandha for 12 weeks. You're like, "I felt a little better. Everything went better, but I didn't get ripped. This supplement sucks." Like that's just not what you're going to go get out of it." - Again emphasizes realistic expectations and potential user profile for ashwagandha.

Detailed Summary​

Okay, here's a detailed summary of the YouTube video transcript in bullet points, focusing on the key topics, arguments, and information discussed:

Key Topic: Comprehensive Review of Ashwagandha Supplementation

  • Video presents a review of recent research (February 2025) on ashwagandha (Withania Somnifera) supplementation.
  • The review covers mechanisms, health benefits, sport performance roles, potential downsides, and future research gaps.

Study Design and Methodology

  • The review is a "narrative review," meaning it provides a descriptive overview of existing studies without strict statistical meta-analysis.
  • This approach is acknowledged as having limitations regarding precise quantification of effects but offers practical insights.

Primary Variables and Outcomes

  • Lean Mass Gains:
    • Ashwagandha shows a discernable increase in lean mass, but the effect is relatively mild.
    • Estimated to be 25-40% of the potential muscle mass gains compared to creatine.
  • Max Strength (1RM Bench/Squat):
    • A notable 40-60% of the effect of creatine.
    • 5-8% one rep max bump over 8-12 week protocols.
  • Power/Explosive Performance:
    • Smaller gains compared to lean mass and strength.
    • Ashwagandha's effect on power is less significant, and power changes slowly.
  • V2 Max (Aerobic Capacity):
    • Ashwagandha significantly increases V2 max.
    • Studies show approximately a 4 ml/kg/min gain over 8-12 weeks.
    • Increased V2 max could improve recovery between sets/sessions and high rep performance.
  • Recovery and Fatigue:
    • Ashwagandha may decrease soreness perception and increase perceived recovery.
    • Reported as a 10-20% improvement on measured recovery scales.
  • Satellite Cell Activation:
    • Animal data (mice) shows higher incorporation and proliferation of satellite cells.
    • No human data available yet, making it speculative.

Secondary Variables and Outcomes

  • Anxiety:
    • Ashwagandha has a modest but convincing effect on anxiety reduction, particularly in chronically stressed adults.
    • Likely due to lowering cortisol levels.
  • HPTA Axis (Hormonal Effects):
    • Causes a robust dampening of cortisol levels.
    • A small, detectable bump in testosterone is observed.
    • Does not disrupt normal physiological hormone ranges.
  • Inflammation:
    • Ashwagandha reduces inflammatory cytokines.
    • Potentially contributes to recovery benefits and overall health.
  • Appetite and Cravings Control:
    • Limited human data. Speculative cortisol-leptin interactions.
    • May regulate appetite for stress eaters but is not a dependable appetite suppressant.
  • Glucose Control:
    • Demonstrates a decrease in fasting glucose and glycosylated hemoglobin (A1C).
    • Not as powerful as frontline diabetes medications.
  • Lipids (Blood Fats):
    • Mildly beneficial.
    • Reduces total cholesterol, LDL cholesterol, and triglycerides.
    • No change on the good cholesterol.
  • Aging and Age-Related Vitality:
    • Early glimmers of potential benefits, but limited data.
    • Some small trials in older adults show memory and reaction time perks.

Study Limitations and Caveats

  • Narrative Review: Lacks the statistical rigor of systematic reviews or meta-analyses.
  • High Sample Heterogeneity: Studies involve diverse populations, making it difficult to draw firm conclusions.
  • Small Sample Sizes: Most studies have fewer than 60 participants, limiting detection of small effects.
  • Short Study Duration: Typically 8-12 weeks. Long-term effects are unknown.
  • Sex Bias: Predominantly studied in young men; limited data on women.
  • Geographic Clustering: Many studies from India with identical extract suppliers raise potential funding bias concerns.
  • Dose and Extract Ambiguity: Quality of ashwagandha extract may vary (KSM66 is mentioned as a high-quality option).
  • Mechanistic Leapfrogging: Extrapolating animal (mice) data to humans requires caution.
  • Lack of Fat Loss Data: No strong evidence to suggest ashwagandha directly promotes fat loss.

Bottom Line (TLDR)

  • Ashwagandha is a moderate, multi-mechanism adjunct, not a creatine-level powerhouse.
  • It can help manage stress (lower cortisol, anxiety), and enhance V2 max.
  • It may be most beneficial during the last two-thirds of a fat loss phase with hard training and a good diet.
  • Recommended dosage: 300-600mg of high-quality ashwagandha in the morning.
  • Do not expect rapid muscle gains or fat losses.