Abstract
Withania somnifera (Ashwagandha) is an Ayurvedic herb categorized as having “rasayana” (rejuvenator), longevity, and revitalizing properties. Sensoril® is a standardized aqueous extract of the roots and leaves of Withania somnifera. Purpose: To examine the impact of Sensoril® supplementation on strength training adaptations. Methods: Recreationally active men (26.5 ± 6.4 years, 181 ± 6.8 cm, 86.9 ± 12.5 kg, 24.5 ± 6.6% fat) were randomized in a double-blind fashion to placebo (PLA, n = 19) or 500 mg/d Sensoril® (S500, n = 19). Body composition (DEXA), muscular strength, power, and endurance, 7.5 km cycling time trial, and clinical blood chemistries were measured at baseline and after 12 weeks of supplementation and training. Subjects were required to maintain their normal dietary habits and to follow a specific, progressive overload resistance-training program (4-day/week, upper body/lower body split). 2 × 2 mixed factorial ANOVA was used for analysis and statistical significance was set a priori at p ≤ 0.05. Results: Gains in 1-RM squat (S500: +19.1 ± 13.0 kg vs. PLA +10.0 ± 6.2 kg, p = 0.009) and bench press (S500: +12.8 ± 8.2 kg vs. PLA: +8.0 ± 6.0 kg, p = 0.048) were significantly greater in S500. Changes in DEXA-derived android/gynoid ratio (S500: +0.0 ± 0.14 vs. PLA: +0.09 ± 0.1, p = 0.03) also favored S500. No other between-group differences were found for body composition, visual analog scales for recovery and affect, or systemic hemodynamics, however, only the S500 group experienced statistically significant improvements in average squat power, peak bench press power, 7.5 km time trial performance, and perceived recovery scores. Clinical chemistry analysis indicated a slight polycythemia effect in PLA, with no other statistical or clinically relevant changes being noted. Conclusions: A 500 mg dose of an aqueous extract of Ashwagandha improves upper and lower-body strength, supports a favorable distribution of body mass, and was well tolerated clinically in recreationally active men over a 12-week resistance training and supplementation period.
Highlights
Withania somnifera is an Ayurvedic herb belonging to the Solanaceae family.Previous reports have categorized Withania somnifera as having “rasayana”, longevity, and revitalizing properties [1,2,3], but these reports have yet to be fully substantiated using well-controlled, scientific investigations
S500 = 500 mg daily dose of ashwagandha; PLA = placebo. 95% CI = 95% confidence interval of the difference between S500 and PLA
The primary findings of this investigation are that significantly greater improvements in both lower-body and upper-body maximal strength occurred when participants were supplementing with a 500 mg dose of ashwagandha as compared to placebo
Summary
Withania somnifera (ashwagandha) is an Ayurvedic herb belonging to the Solanaceae family. Previous reports have categorized Withania somnifera as having “rasayana” (rejuvenator), longevity, and revitalizing properties [1,2,3], but these reports have yet to be fully substantiated using well-controlled, scientific investigations. Human clinical and animal data in dosages, ranging from 250 to 1000 mg/day, suggest that there is a wide range of physiological effects that may lead to ergogenic benefits, including but not limited to: anxiolytic [4], analgesic [5], anti-inflammatory, anabolic, cardiopulmonary, and antioxidant effects [6]. It is important to note that the composition of different Withania somnifera extracts depend upon which type of extraction method is used and what part of the plant is undergoing the extraction technique [7]. Limited research has examined the impact of root extracts or other combinations of the plant for their impact on various outcomes
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