Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial
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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.
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Withania somnifera (ashwagandha) has ergogenic effects in athletic and physically active individuals.
“A root extract that warrants special attention is Withania somnifera (most known as ashwagandha) given some research have found ergogenic effects in athletic [121,122] and physically active individuals [123].”
From The 4R’s Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates (2020) · cites this paper as [123]
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- Authors
- Ziegenfuss, T. N., Kedia, A. W., Sandrock, J. E., Raub, B. J., Kerksick, C. M., & Lopez, H. L.
- Affiliations
- The Center for Applied Health Sciences, 4302 Allen Road, Suite 120, Stow, OH 44224, USA
- Lindenwood University (US)
- Corresponding author
- Ziegenfuss, Tim N.
- Venue
- Nutrients
- Publisher
- MDPI AG
- Published
- 2018-11-20
- Volume
- 10
- Issue
- 11
- Pages
- 1807
- ISSN
- 2072-6643 (ISSN-L)
- PMC
- PMC6266766
- OpenAlex
- W2900847340
- Cited by
- 80
- References
- 23
- Citations by year
- 2026: 18 · 2025: 18 · 2024: 6 · 2023: 12 · 2022: 7 · 2021: 10 · 2020: 7 · 2019: 2
- FWCI
- 6.52
- Type
- journal article
- Language
- en
- Open access
- gold
- dx.doi.org
- Licence
- Locations
- Nutrients (publishedVersion, cc-by)
- Europe PMC (PubMed Central) (publishedVersion, other-oa)
- PubMed Central (publishedVersion, cc-by)
- PubMed (publishedVersion)
- DOAJ (DOAJ: Directory of Open Access Journals) (submittedVersion, cc-by-sa)
- Funders
- Natreon, Inc. (New Brunswick, NJ) (N/A)
- Topics
- Health Sciences › Medicine › Complementary and alternative medicine › Phytochemicals and Medicinal Plants
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Rehabilitation › Exercise and Physiological Responses
- Keywords
- Withania somnifera, aqueous extract, resistance training, strength training adaptation, muscle strength, muscle power, endurance, body composition, post-exercise recovery, polycythemia, herbal supplementation, Rasayana, serum biochemistry, hemodynamics
- MeSH terms
- Adult, Body Composition, Double-Blind Method, Erythrocyte Count, Erythrocytes, Humans, Lipoproteins, LDL, Male, Physical Endurance, Placebos, Plant Extracts, Muscle, Skeletal, Dietary Supplements, Withania, Muscle Strength, Resistance Training, Young Adult, Sports Nutritional Physiological Phenomena
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