If you’re into trending supplements in your fitness regimen, you’ve definitely heard about Ashwagandha. Ashwagandha has been used for many years in the Indian traditional medicine system, and it is called Ayurveda. In recent years, it has come into use in the fitness industry as one of the components of muscle-building supplements.
Is ashwagandha good for muscle growth? In this blog, we will discuss what it is and the pros and cons of taking ashwagandha specifically for muscle gain, helping you make an informed decision about whether it’s right for you.
What is Ashwagandha?
Ashwagandha, scientifically known as “Withania somnifera”, has been used in Ayurvedic medicine for hundreds of years. It is also known as ‘Indian ginseng’ or ‘winter cherry’.
It is becoming more widespread in Western countries as people have heard about its potential health benefits, including stress management, improving brain functions, and giving the energy to perform physical work.
The roots and berries of the plant are used to produce supplements that are believed to promote overall health, especially among athletes and fitness enthusiasts.
Let’s now read its pros and cons.
Pros of Ashwagandha for Muscle Gain
Ashwagandha has many benefits that can help to improve health. It’s known for reducing inflammation, boosting immunity, and improving exercise performance. Let’s look at all the pros of ashwagandha for muscle gain.
1. Increases Testosterone
Ashwagandha can be a testosterone booster for muscle gain. Some of the earlier research works have suggested that ashwagandha helps in raising testosterone in both men and women.
Testosterone is important in muscular development, strength, and athletic prowess. Taking ashwagandha supplements that boost testosterone increases muscle mass, reduces the time required to heal from injuries, and enhances stamina.
2. Reduces Inflammation
Excessive inflammation can slow down the recovery of the muscles and can even prevent their development. Additionally, those who consume this plant contain anti-inflammatory compounds that help to reduce inflammation in the body and are also useful in helping people recover faster after exercise resulting in increased intensity and frequency of training.
This reduction in inflammation also helps with the overall health of joints and muscles.
3. Muscle Growth and Strength
Studies show that Ashwagandha can positionally increase muscle strength and growth. In a study involving resistance training, participants taking ashwagandha experienced greater increases in muscle growth and strength compared to a placebo.
Even its ability to increase protein synthesis and promote muscle hypertrophy points to the herb’s importance in a fitness program designed for muscle gain.
4. Improves Exercise Performance
Studies suggest that ashwagandha may improve exercise performance, including strength and oxygen. Ashwagandha is known to increase endurance by increasing cardiorespiratory power and VO2 max, which is the maximum amount of oxygen you can use during intense activity.
Ashwagandha should be taken at 120-1,250 mg daily for two to 12 weeks as it increases your VO2 max and improves upper and lower body strength.
5. Boosted Immunity
One of the main benefits of Ashwagandha is that it increases immunity, it has been observed that regular intense training also weakens the immune system of athletes and makes them prone to illnesses. This herb helps in both white blood cells and red blood cells.
Ashwagandha can boost the immune system which can help you exercise without suffering from illnesses or feeling tired and hence lead to increased muscle mass and exercise abilities.
Cons of Ashwagandha for muscle gain
Along with the benefits of taking Ashwagandha, there are some drawbacks too. Ashwagandha side effects include digestive issues, liver problems, and drowsiness. Let’s look at all the cons of ashwagandha for muscle gain.
1. Digestive Issues
Ashwagandha is well reported to be safe but some side effects in digestive issues like nausea or vomiting may occur in some people. These symptoms may thus make it difficult for you to stay on schedule with supplementation.
You should begin with smaller doses and wait to see how the body reacts to the remedy before you can take larger quantities.
2. Liver Problems
Despite this, side effects such as liver problems have been considered hypothetical and rare, whose occurrence is instigated by overdose or its use alongside certain compounds.
You should use ashwagandha with special care if you have liver problems and should always seek advice from a healthcare professional before taking ashwagandha.
3. Drowsiness
Ashwagandha is often valued for its stress-reducing effects, so it may help manage stress. However, this sedative effect can sometimes cause drowsiness, especially when you use large quantities of the substance.
If you have to engage in daily activities that require high energy, then the use of ashwagandha should be avoided during the exercise.
4. Diarrhea
Another possible side effect of consuming ashwagandha is diarrhea which can occur in some people, especially when they are using high concentrations of this supplement.
This gastrointestinal distress can be particularly inconvenient for those engaged in intense training schedules.
5. Interactions with Medications
Because ashwagandha may cause problems with high blood pressure, diabetes, and thyroid hormone levels. You should first consult a physician before taking supplements, especially for those taking other medications for possible side effects.
So these are some pros and cons of taking Ashwagandha for muscle gain. Lots of people will have in mind who should not consume Ashwagandha, so let’s look at them.
Who should not take Ashwagandha?
Generally, ashwagandha is safe for many people. But sometimes it also causes side effects. Therefore, you should take advice from your healthcare professional before taking this herb.
These people include:
- Pregnant women
- People with thyroid problems
- Cancer patients
- People with autoimmune disorders
- People with stomach ulcers
- People taking certain medications
These types of people should not consume Ashwagandha otherwise it will be harmful for them.
Conclusion
Ashwagandha is known as an adaptogen, and it has numerous benefits for those who want to boost their muscle mass and athletic performance. From increasing testosterone levels and reducing muscle soreness to boosting exercise performance and supporting immunity, the herb presents a compelling case for inclusion in fitness and wellness routines.
You can use this herb in the form of tablets or powder. However, like most supplements, you should consider its effects on your health along with a doctor’s advice. If you plan to start exercising to remain fit and healthy, ashwagandha can be a helpful supplement.
