Ashwagandha and Fitness: Can a Historic Herb Strengthen Modern Performance?

Modern athletes and everyday wellness seekers are increasingly turning to traditional remedies in their pursuit of fitness goals—whether it’s lifting heavier weights or cutting seconds off a run. Among these remedies, ashwagandha, a root used in Ayurvedic medicine for over 3,000 years, has gained attention. Long regarded as a powerful adaptogen for stress management, it’s now being studied for its ability to support physical performance and recovery.

But can this age-old plant really provide a contemporary advantage? Let’s look at the research behind its growing popularity.

Ashwagandha and Physical Performance

Supporting Muscle Vitality and Strength

Several clinical trials have explored ashwagandha in combination with resistance training. Findings suggest that supplementation may support gains in muscle size and strength beyond exercise alone, helping the body adapt more effectively to training stress (Wankhede et al., 2015; Coope et al., 2025).

Boosting Energy and Endurance

Research also indicates that ashwagandha may enhance the body’s ability to use energy more efficiently during exercise. In one trial, participants supplementing with ashwagandha demonstrated improvements in VO₂ max, a key marker of aerobic endurance (Verma et al., 2024). For active individuals, this may translate into sustaining workouts longer and experiencing less fatigue.

Supporting Recovery

Ashwagandha may also aid the body’s natural recovery processes. Some studies suggest it helps regulate cortisol levels after intense exercise, which can reduce post-workout discomfort and improve readiness for the next session (Bonilla et al., 2021).

How Could It Work?

Scientists propose a few ways ashwagandha might provide these benefits:

• Cortisol regulation – Helping maintain healthy cortisol balance, which supports muscle repair and reduces breakdown (Della Porta et al., 2023).

• Unique bioactive compounds – Withanolides and other plant compounds may support the body’s natural stress response and cellular health, contributing to recovery and resilience (Sprengel et al., 2025).

Adding Ashwagandha to Your Routine

Ashwagandha is widely available in capsules, powders, liquids, and gummies. Consistency is key—potential benefits typically appear after several weeks of regular use.

It’s not a substitute for proper training, nutrition, or sleep. Instead, it works best as a supportive tool to help you get more out of the healthy habits you already practice.

Final Thoughts

Ashwagandha sits at the crossroads of traditional wisdom and modern science. While not a miracle supplement, research suggests it may support strength, endurance, and recovery, making it a valuable ally for fitness enthusiasts.

By complementing the body’s natural processes, ashwagandha encourages a more sustainable approach to performance and well-being.

Ready to see how ashwagandha can fit into your fitness journey?

Explore Junoone’s authentic Shilajit gummies with ashwagandha—crafted to support energy, resilience, and recovery for your active lifestyle.