Blackmores Institute

Examining four studies the authors found that supplementation with ashwagandha (Withania somnifera) may be useful to improve VO2max in athletes and healthy adults.
 
 “The two studies that achieved the highest treatment effect and effect size were those with the highest ashwagandha intake (&gt;50 g in the whole program). Therefore, it seems like the higher the dose, the higher the improvement in VO2max,” the authors said.
 
 The body’s ability to transport and use oxygen is measured as VO2max and endurance performance is defined by this physiological parameter. While there are a number of factors that contribute to VO2max, mitochondrial function determines endurance performance and it is here that ashwagandha is likely to exert its effect.
 
 “As endurance performance is determined by mitochondrial function, some reasons ashwagandha improves cardiorespiratory fitness could be the significant effects observed on mitochondrial and energy levels, by reducing the succinate dehydrogenase enzyme activity in the mitochondria and benefiting Mg-ATPase activity,” the authors explained.
 
 With previous studies showing that ashwagandha improves haemoglobin concentration in red blood cells in both humans and animal cells thus increasing the blood’s ability to transport oxygen to muscles; the authors suggest that in addition to this effect, ashwagandha should also be considered as providing anti-fatigue and anti-stress actions, as time to exhaustion was significantly improved in some studies.
 
 “In general terms, the overall effects were better in those studies with a sample comprised of athletes compared with the studies with healthy adults. This is interesting since, as expected, baseline levels were higher in athletes and, consequently, larger improvements were expected in non-athlete healthy adults. It could be that the effects of supplementation with ashwagandha might be linked to the physical activity levels of the participants, promoting and increasing the physiological adaptations to physical exercise,” the authors concluded.
 
 
 Source: 
 Nutrients. 2020. DOI:<a href="https://www.mdpi.com/2072-6643/12/4/1119">10.3390/nu12041119</a>

Athletes may get a boost to their VO2max by supplementing their diet with the Ayurvedic herb, Ashwagandha, according to the results of a new systematic review.

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