Bonilla et al. 2021, Ashwagandha and physical performance systematic review and Bayesian meta-analysis

Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB. “Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis.” Journal of Functional Morphology and Kinesiology 2021;6(1):20. DOI: 10.3390/jfmk6010020.

PRISMA systematic review and Bayesian meta-analysis of ashwagandha supplementation and physical performance in healthy people. Thirteen trials met inclusion (twelve in the quantitative analysis), with Bayesian hierarchical models across strength/power, cardiorespiratory fitness and fatigue/recovery, all showing favourable effects versus placebo on a small and heterogeneous trial base. Effective doses were commonly 300–500 mg of root extract twice daily for 8–12 weeks. The authors frame ashwagandha as an adaptogen and anti-stress agent (cortisol reduction among the proposed pathways) with plausible but not decisive potential, noting small samples, heterogeneity and heavy reliance on branded extracts. Weak.