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Ashwagandha for Endurance: What the Research Says About This Ancient Herb

Writer's picture: Coach ChrisCoach Chris

It seems like every few months, a new “miracle supplement” pops up, claiming to boost stamina, strength, and our overall well-being. Enter Ashwagandha, a staple of Holistic medicine known for its adaptogenic properties—meaning it helps the body adapt to various stressors, from mental stress to physical exertion. But what about the research on this?


While Ashwagandha has been traditionally used for vitality and stress relief, a 2015 study by Choudhary, Shetty, and Langade, published in the journal Ayu, zeroes in on something many endurance athletes care deeply about: cardiorespiratory endurance. Below, we’ll break down what the study found, how Ashwagandha helps endurance athletes and hybrid athletes alike, and how you might incorporate this herb into your routine.


 
A Quick Recap: What Is Ashwagandha?

Ashwagandha is a natural herb that has been used in Indian Ayurveda and Holistic medicine for centuries to support overall vitality, reduce stress, and enhance resilience. Also called “Indian ginseng” or “winter cherry,” the root contains biologically active compounds (including withanolides) that are believed to aid in stress management and improve overall physical performance.


Modern research has increasingly turned its attention towards Ashwagandha to see if these ancient claims stand up to scientific scrutiny. So far, findings suggest it helps with:


  • Reducing Cortisol Levels: Lowering stress and promoting recovery.


  • Improving Muscle Strength & Recovery: In some studies, participants showed gains in muscle mass or power.


  • Boosting VO₂ Max: A key measure of cardiovascular endurance.


The 2015 study by Choudhary, Shetty, and Langade is especially intriguing for endurance athletes because it focuses on how Ashwagandha might directly improve aerobic performance - which is an essential component for runners, triathletes, and hybrid athletes who are finding it hard to juggle the load of both strength and endurance training.


 
The Study: Ashwagandha’s Effect on Cardiorespiratory Endurance

Title: Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults

Authors: Bakhtiar Choudhary, A. Shetty, Deepak G. Langade

Published: 2015 in Ayu


Participants & Design

The researchers examined healthy, athletic adults—meaning this wasn’t a population of sedentary individuals, but people already engaged in regular physical activity.

Participants were divided into groups, with one receiving Ashwagandha supplements and the other receiving a placebo or alternative control. This randomized design helps rule out biases and placebo effects.


Primary Metric: VO₂ Max

VO₂ max is the gold standard measure of aerobic capacity. It tells us how effectively the body uses oxygen during intense exercise.

Improving VO₂ max is a big deal if you want better endurance, faster race times, or just less fatigue during workouts.


Key Findings

Significant Improvement in VO₂ Max: The group taking Ashwagandha showed noticeable gains in cardiorespiratory endurance compared to the control. This suggests that supplementing with Ashwagandha may support aerobic performance.


Mechanism? 

While the study didn’t dive deeply into the exact biological mechanism, other research points to Ashwagandha’s adaptogenic qualities. As Ashwagandha helps to regulate stress hormones like cortisol and improve mitochondrial function, this allows the body to handle higher workloads more efficiently.


Safety & Tolerability

Participants generally tolerated Ashwagandha well, with minimal side effects reported. This matches the broader literature, which often cites Ashwagandha as safe for most healthy adults when used in recommended doses.


 
Why This Matters for Endurance
and Hybrid Athletes

So, how does a potential boost in VO₂ max help you, especially if you’re juggling both endurance training and strength work?


  • Greater Stamina for Aerobic Training: If your body can use oxygen more efficiently, you can push the pace or extend your mileage without hitting that dreaded wall.


  • Improved Recovery: There’s evidence that Ashwagandha reduces stress and inflammation, potentially helping you bounce back quicker between intense workouts.


  • More Robust Overall Training: Hybrid athletes are famous (or infamous) for balancing strength days with tough cardio sessions. If Ashwagandha can help improve endurance and support recovery, you might find your schedule more sustainable.


 
Practical Tips on Using Ashwagandha

Recommended Dosage

Many of the studies used doses ranging from 300 mg to 600 mg (often taken once or twice daily).

The specific study by Choudhary, Shetty, and Langade used a standardized dose—though the exact daily milligram amount can vary by brand. Always check the label and consider consulting a healthcare provider for personalized guidance.


Choosing a Reputable Supplement

Look for products labeled with KSM-66 or Sensoril—these are patented, standardized forms of Ashwagandha that come with research-backed quality control.

Check for third-party testing (NSF Certified for Sport, Informed-Sport, or USP verification) to ensure the supplement is free of contaminants.


Timing

There’s no hard-and-fast rule on whether to take Ashwagandha pre- or post-workout. Some prefer taking it in the morning to help with daily stress, while others split doses morning and evening.

If you find it mildly sedating, consider taking it closer to bedtime.


Combine with a Balanced Program

No supplement can replace smart training and proper recovery. Keep up with your usual best practices: progressive overload, varied intensities, regular deload weeks, and plenty of sleep.

Pay attention to your nutrition—especially protein and carbohydrate intake—to support muscle repair and your energy needs.


 
Real-Life Scenario:
Marathon Runner Goes Hybrid

Take a hypothetical example: Max is a marathon runner who’s decided to add two short strength sessions a week (one upper-body focus, one lower-body focus). He wants to keep his aerobic capacity high for an upcoming race but also build some more muscle to get stronger and help to prevent injuries.


  • Max’s Challenge: Balancing higher mileage with new lifting sessions can increase fatigue and hamper recovery. He hears about Ashwagandha’s potential for boosting endurance and decides to give it a shot.


  • Implementation: Max decides to take a 600 mg daily dose of Ashwagandha in the morning along with his breakfast and daily multi-vitamin. He maintains his running schedule, focusing on two key speed workouts and a long run each week, while he adds in his two new strength sessions.


  • Outcome: After about 8 weeks, he notices that he’s not nearly as wiped out after his interval days and his average pace on his long runs has improved slightly. While he can’t prove it’s solely the Ashwagandha, the proof is in the pudding that even subjectively - he is performing better and in general - feels better with his training.



 
Potential Caveats & Considerations

Individual Response

As with any supplement, individual experiences vary. Some people feel a distinct improvement in energy and endurance; others may not notice a significant difference.

Genetics, baseline stress, diet quality, and sleep all play a role.


Interactions & Medical Conditions

Ashwagandha can interact with certain medications (like thyroid meds or immunosuppressants).

If you have a medical condition—especially an autoimmune disorder or thyroid-related issues— consult your doctor before starting.


Consistency Is Key

Adaptogens like Ashwagandha often work gradually. Don’t expect a single dose to magically boost your VO₂ max overnight. Most studies run for a minimum of 8 to 12 weeks. Patience and consistent usage tend to yield the best outcomes.


Not a Substitute for Fundamentals

Remember, the foundation of athletic progress is still structured training, proper nutrition, and sufficient rest. Supplements are just icing on the cake; they can’t replace the cake itself.

If you arn't going to bother getting the basics locked in first, you may as well forget about supplements helping you progress.


 
Final Thoughts: Is Ashwagandha Worth Trying?

For endurance athletes seeking an extra edge—or even just a smoother path to recovery—the data is promising. The 2015 study by Choudhary et al. indicates that Ashwagandha can improve cardiorespiratory endurance (i.e., VO₂ max) in healthy athletic adults, which aligns with a broader body of research on the herb’s benefits for performance and stress management.


If you’re curious, it may be worth an 8- to 12-week self-experiment, especially if you’re already dialed in with your training plan, diet, and sleep schedule. Always remember to start low and go slow—pick a reputable brand, track how you feel, and pay attention to any changes in your workouts and recovery.


Ashwagandha’s centuries-long history plus a growing pile of modern studies make it one of the more well-rounded adaptogens available. And while it’s no magic bullet, the synergy of improved stress resilience, potential gains in VO₂ max, and better overall recovery can be a powerful ally in your training arsenal. If you’re looking to break through a plateau or just maintain a healthier, more balanced approach to hybrid fitness, Ashwagandha might be the missing piece of your puzzle.


 
References & Further Reading

  1. Choudhary B, Shetty A, Langade DG. Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults. Ayu. 2015;36(1):63–68. [PubMed: 26730141]

  2. Journal articles on adaptogens and performance: Phytotherapy Research, Nutrients, Journal of the International Society of Sports Nutrition.

  3. General info on Ashwagandha: American Herbal Products Association (AHPA) guidelines and consumer resources.



Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making significant changes to your supplement routine, especially if you have existing medical conditions or take medications.


 

Owner of TNT Fitness

Written by Chris Gilbert

Owner & Head Coach, TNT Fitness

NCCPT | Nutritionist | Tactical Conditioning Specialist

Helping individuals achieve purpose-driven fitness for life & performance.

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