@biolayne: Ashwagandha might be one of the most underrated supplements for performance and recovery. In research studies, supplementation has been shown to improve strength, increase lean mass, and enhance aerobic capacity. It also appears to help reduce stress, improve recovery, and may even support sleep quality. The mechanism likely comes down to its role as an adaptogen. Ashwagandha has been shown to reduce cortisol and improve markers of stress resilience, which can translate into better training recovery and performance over time. Several randomized controlled trials have shown improvements in strength and muscle size when combined with resistance training. One of the most well-known studies found that subjects taking ashwagandha gained significantly more strength and lean mass compared to placebo during a training program (PMID: 26609282). Other trials have demonstrated reductions in stress and cortisol levels as well as improvements in sleep quality (PMID: 23439798 & 31517876). There is also emerging evidence showing improvements in VO₂ max and cardiorespiratory fitness (PMID: 32316411). Most of the research uses 300 mg of a root extract standardized to ~5% withanolides, taken once or twice per day. That’s exactly the form and dosing we use in @outworknutritionofficial Recovery, because we formulate based on what the research actually uses. The only reason I don’t put Ashwagandha into Tier 1 with creatine monohydrate, whey protein, and caffeine is simply because I want to see more research over time showing similar results, but right now it’s quite impressive. If you want a deeper breakdown of supplements that are actually worth your money, check out the new episode of The Dr. Layne Norton Podcast: “TIER 2 SUPPLEMENTS” (part of the 3-part series). Podcast available on all platforms

Layne Norton, PhD

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Wednesday 18 March 2026 15:22:26 GMT