Summary of the Ashwagandha Study
This study investigated the effects of 600mg/day of Ashwagandha root extract (KSM-66) on athletes during pre-season training. Here’s a breakdown of the key findings:
Study Design:
* Randomised,double-blind,placebo-controlled trial: 56 semi-professional athletes (rugby,water polo,football) were randomly assigned to either an Ashwagandha (ASH) or placebo (PLA) group.
* Duration: 6 weeks.
* Measurements: Salivary hormone concentrations (cortisol, cortisone, testosterone, DHEA-S), perceived recovery (Hooper Index – HI), and muscle strength (pull-ups, countermovement jump – CMJ).
Key Findings:
* no significant baseline differences: Both groups were similar in age, height, body mass, and experience.
* Minimal side effects: Only mild headaches and gastrointestinal discomfort were reported by a few participants.
* Sex-Specific Effects:
* Females (ASH group): Significant improvements in recovery perception (Overall HI scores, reduced DOMS, and fatigue) with stable cortisol levels.
* Males (ASH group): Significant improvements in lower-body power (CMJ performance) with stable cortisone levels.Both male groups (ASH & PLA) improved in pull-ups,likely due to training.
* Hormonal Changes (PLA group): Cortisol increased considerably in placebo females. No significant changes were observed in testosterone, DHEA-S, or testosterone-to-cortisol ratio in either sex.
Conclusion:
The study suggests that Ashwagandha supplementation (600mg/day for 42 days) may be a beneficial adjunct to recovery for team-sport athletes, particularly during demanding pre-season training. The benefits appear to be sex-specific, with females experiencing improved recovery and males showing enhanced lower-body power.Importantly,Ashwagandha appeared to help stabilize hormone levels during this stressful training period.
Limitations:
* Sub-elite athletes: Results may not generalize to elite athletes.
* Small subgroup sizes: Limits statistical power.
* Lack of dietary control: Dietary factors could have influenced results.
* Environmental conditions: Training environment may not be representative of all settings.