Ashwagandha Effects on T and muscle (study)

[WillBrink]

I don't get excited about studies like this as 99 out of 100 time, they fail to find the effect on replication in a US lab(1). Studies from India, Russia, China, etc are to be taken with a big grain O salt as the results are often of the "too good to be true" results, but worth being noted:

Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial.

J Int Soc Sports Nutr. 2015 Nov 25;12:43.

Wankhede S1, Langade D2, Joshi K3, Sinha SR4, Bhattacharyya S5.
Author information

Abstract

BACKGROUND:

Withania somnifera (ashwagandha) is a prominent herb in Ayurveda. This study was conducted to examine the possible effects of ashwagandha root extract consumption on muscle mass and strength in healthy young men engaged in resistance training.

METHODS:

In this 8-week, randomized, prospective, double-blind, placebo-controlled clinical study, 57 young male subjects (18-50 years old) with little experience in resistance training were randomized into treatment (29 subjects) and placebo (28 subjects) groups. Subjects in the treatment group consumed 300 mg of ashwagandha root extract twice daily, while the control group consumed starch placebos. Following baseline measurements, both groups of subjects underwent resistance training for 8 weeks and measurements were repeated at the end of week 8. The primary efficacy measure was muscle strength. The secondary efficacy measures were muscle size, body composition, serum testosterone levels and muscle recovery. Muscle strength was evaluated using the 1-RM load for the bench press and leg extension exercises. Muscle recovery was evaluated by using serum creatine kinase level as a marker of muscle injury from the effects of exercise.

RESULTS:

Compared to the placebo subjects, the group treated with ashwagandha had significantly greater increases in muscle strength on the bench-press exercise (Placebo: 26.4 kg, 95% CI, 19.5, 33.3 vs. Ashwagandha: 46.0 kg, 95% CI 36.6, 55.5; p = 0.001) and the leg-extension exercise (Placebo: 9.8 kg, 95% CI, 7.2,12.3 vs. Ashwagandha: 14.5 kg, 95 % CI, 10.8,18.2; p = 0.04), and significantly greater muscle size increase at the arms (Placebo: 5.3 cm(2), 95% CI, 3.3,7.2 vs. Ashwagandha: 8.6 cm(2), 95% CI, 6.9,10.8; p = 0.01) and chest (Placebo: 1.4 cm, 95% CI, 0.8, 2.0 vs. Ashwagandha: 3.3 cm, 95% CI, 2.6, 4.1; p < 0.001). Compared to the placebo subjects, the subjects receiving ashwagandha also had significantly greater reduction of exercise-induced muscle damage as indicated by the stabilization of serum creatine kinase (Placebo: 1307.5 U/L, 95% CI, 1202.8, 1412.1, vs. Ashwagandha: 1462.6 U/L, 95% CI, 1366.2, 1559.1; p = 0.03), significantly greater increase in testosterone level (Placebo: 18.0 ng/dL, 95% CI, -15.8, 51.8 vs. Ashwagandha: 96.2 ng/dL, 95% CI, 54.7, 137.5; p = 0.004), and a significantly greater decrease in body fat percentage (Placebo: 1.5%, 95% CI, 0.4%, 2.6% vs. Ashwagandha: 3.5%, 95% CI, 2.0%, 4.9%; p = 0.03).

CONCLUSION:

This study reports that ashwagandha supplementation is associated with significant increases in muscle mass and strength and suggests that ashwagandha supplementation may be useful in conjunction with a resistance training program.

https://www.ncbi.nlm.nih.gov/pubmed/26609282

(1) My general take on "T boosters" as a category: http://www.brinkzone.com/articles/th...g-supplements/

[ISurfNudeBrah]

+1 for ashwagandha

[COUNTRYMIKE]

Great stuff as always Will!

[Deadliftin]

Great study thanks for sharing

[dazedncnfz]

Very interesting, I've only just started using this but not for this reason. Looks like just another to be using it.

[BenBlue]

what exactly does "little experience in resistance training" mean? Did the subjects all undergo the exact same training routine? Were the subjects expected to follow a similar strict nutrition regimen? 18-50 years old is a massive age range and doesn't necessarily fit the bill of "young male subjects". I know it was randomized but id like to know if there was a skew in age range between the groups. Lots of variables the abstract doesn't cover, although it's very promising.

[WillBrink]

what exactly does "little experience in resistance training" mean? Did the subjects all undergo the exact same training routine? Were the subjects expected to follow a similar strict nutrition regimen? 18-50 years old is a massive age range and doesn't necessarily fit the bill of "young male subjects". I know it was randomized but id like to know if there was a skew in age range between the groups. Lots of variables the abstract doesn't cover, although it's very promising.

Per usual, the details will be found in the full paper. Most never read the full paper (and authors of studies well aware of that fact..), and what's found in the full paper, not always in line with conclusions found in the abstract. I have not tracked down the full paper. If you do and read it, report back your finding based on your Qs above and if they line up with the abstract conclusions.

[AMeyer9]

what exactly does "little experience in resistance training" mean? Did the subjects all undergo the exact same training routine? Were the subjects expected to follow a similar strict nutrition regimen? 18-50 years old is a massive age range and doesn't necessarily fit the bill of "young male subjects". I know it was randomized but id like to know if there was a skew in age range between the groups. Lots of variables the abstract doesn't cover, although it's very promising.

This if far from the only study on Ashwagandha and power output.

[aaronuconn]

This if far from the only study on Ashwagandha and power output.

Exactly. Here are some full texts:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2996571/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3487234/

[kbayne]

If wanting the most out of Ashwagandha and its effects on test, performance, and muscle mass, best to use KSM-66 vs other forms.

[BenBlue]

Per usual, the details will be found in the full paper. Most never read the full paper (and authors of studies well aware of that fact..), and what's found in the full paper, not always in line with conclusions found in the abstract. I have not tracked down the full paper. If you do and read it, report back your finding based on your Qs above and if they line up with the abstract conclusions.

Yes I'll have to find the time to really look into this study and others. Meanwhile AMeyer and co can keep posting Ayurveda links

[AMeyer9]

Yes I'll have to find the time to really look into this study and others. Meanwhile AMeyer and co can keep posting Ayurveda links.

whatever blows your dress up darling.

[lauhpurush]

Can females take this as well? I have been taking 600 mg of Ashwagandha for over 6 months now and wondering if I can put my wife (she is into weighlifting) on the same dosage.

[BenBlue]

whatever blows your dress up darling.

I bet you love the mental image of My dress being blown up 😘

[lauhpurush]

If wanting the most out of Ashwagandha and its effects on test, performance, and muscle mass, best to use KSM-66 vs other forms.

Agreed. This is what I use and prefer:

[WillBrink]

Exactly. Here are some full texts:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2996571/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3487234/

I suspect you'll find from the same, or close to same authors and location for all. See OP comments. I'm not saying this is the case, but financial interest in products researched in other countries, especially those listed, often not mentioned and difficult to find in the US, much less other countries. Hence, why more often than not, when tested in a US university level lab, fall flat on their face. That has happened FAR more often that not via OP comments. I hopefully not the case for this one, but that's how it's been traditionally, especially in the "T booster" category.

[OT2000]

If wanting the most out of Ashwagandha and its effects on test, performance, and muscle mass, best to use KSM-66 vs other forms.

I found it beneficial for rest and one of the more noticeable effects, less fatigue throughout the day when long hours and lower sleep build up.

[kbayne]

I found it beneficial for rest and one of the more noticeable effects, less fatigue throughout the day when long hours and lower sleep build up.

Currently cycling off as I ran multiple bottles without a break, but that is one nice benefit I noticed myself as well.

[Zariph]

how do you guys dose ksm?

[kbayne]

how do you guys dose ksm?

Most do 300mg AM and 300mg PM

[dazedncnfz]

I found it beneficial for rest and one of the more noticeable effects, less fatigue throughout the day when long hours and lower sleep build up.

This is my hope, as you well know!

Most do 300mg AM and 300mg PM

This is how I am dosing it, using the brand above (Jarrow).

[Zariph]

Most do 300mg AM and 300mg PM

thx, is Jarrow a trustworthy brand? Also looking at their curcumin

[kbayne]

thx, is Jarrow a trustworthy brand? Also looking at their curcumin

Yes. Great brand.

If you use their curcumin, you're going to want to use Bioperine alongside it.

[WillBrink]

thx, is Jarrow a trustworthy brand? Also looking at their curcumin

As a rule, Jarrow is a solid brand and one of a handful of go to brands for me. I have known the owner for decades.

[Zariph]

Yes. Great brand.

If you use their curcumin, you're going to want to use Bioperine alongside it.

Thx!

[danielmoo]

This study along with others helped solidify Ash as a staple for me, particularly Jarrow KSM-66. Have noticed benefits regarding stress and sleep. Body composition/strength attributes are icing on the cake.

[janson_kaniaz]

Yes. Great brand.

If you use their curcumin, you're going to want to use Bioperine alongside it.

May I ask why? Is there another brand for curcumin you would recommend?

[ISurfNudeBrah]

May I ask why? Is there another brand for curcumin you would recommend?

Curcumin has a poor bioavailability, and bioperine has been shown to help with absorption. There are several brands that have it included, or a different formulation (with phospholipids, etc.) to improve absorption.

[WillBrink]

May I ask why? Is there another brand for curcumin you would recommend?

Due it's poor bioavailability (due to poor solubility), curcumin, among various compounds, is poorly absorbed and Bioperine should improve absorption. See also:

You Are What You Absorb: http://www.brinkzone.com/nutritional...hat-we-absorb/

[aaronuconn]

I suspect you'll find from the same, or close to same authors and location for all. See OP comments. I'm not saying this is the case, but financial interest in products researched in other countries, especially those listed, often not mentioned and difficult to find in the US, much less other countries. Hence, why more often than not, when tested in a US university level lab, fall flat on their face. That has happened FAR more often that not via OP comments. I hopefully not the case for this one, but that's how it's been traditionally, especially in the "T booster" category.

Doesn't appear to have author overlap.

Honestly, I don't view or consume Ashwagandha for its potential impact on testosterone. Taken prior to bed, it seems to assist with eliciting very deep sleep. The impact of sleep quality is enough for me. It almost seems to have nootropic effects as well (morning dosage)

As a rule, Jarrow is a solid brand and one of a handful of go to brands for me. I have known the owner for decades.

+1 for Jarrow