Researchers tested whether ashwagandha, a popular plant supplement, could help elite wrestlers improve their endurance and reaction speed. Over 8 weeks, some wrestlers took ashwagandha while others took a fake pill, and both groups did the same training program. Both groups got better at their sport during those 8 weeks, but the wrestlers taking ashwagandha didn’t improve any more than those taking the fake pill. This suggests that regular training is what matters most, and ashwagandha didn’t give wrestlers an extra boost beyond what they already gained from practice.

The Quick Take

  • What they studied: Whether taking ashwagandha supplements could help wrestlers build better endurance and react faster to situations during matches
  • Who participated: Elite wrestlers from a national team who were in their training preparation period. The study lasted 8 weeks and compared wrestlers taking ashwagandha to those taking a placebo (fake pill)
  • Key finding: Both groups of wrestlers improved their endurance and reaction time after 8 weeks of training. However, the group taking ashwagandha didn’t improve any more than the group taking the fake pill, meaning the supplement didn’t provide extra benefits
  • What it means for you: If you’re a wrestler or athlete, focus on consistent training as your main tool for improvement. While ashwagandha is safe, this study suggests it won’t give you a competitive edge beyond what good training already provides. Always talk to your coach or doctor before taking any supplements

The Research Details

This was a randomized controlled trial, which is one of the strongest types of research studies. Researchers randomly assigned elite wrestlers to two groups: one group took 600 mg of ashwagandha extract daily, while the other group took a placebo (a fake pill that looked identical). Neither the wrestlers nor the researchers knew who was taking the real supplement—this is called “double-blind” and helps prevent bias. The study lasted 8 weeks during the wrestlers’ preparation training period. At the start and end of the study, researchers tested two things: special endurance (how many times wrestlers could perform a dummy suplex throw) and reaction time (how quickly wrestlers could respond to visual and audio signals using a special testing system).

Using a randomized controlled trial with a placebo group is important because it helps researchers figure out if improvements come from the supplement itself or just from the training and expectation of improvement. The double-blind design means neither the athletes nor the researchers could accidentally influence the results by knowing who got the real supplement. Testing at the beginning and end of the study shows whether changes happened over time.

This study has good design features: it was randomized (fair assignment to groups), double-blind (reducing bias), and tested specific athletic skills relevant to wrestling. However, the abstract doesn’t specify exactly how many wrestlers participated, which would help readers understand how reliable the results are. The study was published in a respected journal focused on strength and conditioning research, which suggests it met high scientific standards.

What the Results Show

Both groups of wrestlers showed significant improvement in special endurance (the number of throws they could perform) after 8 weeks of training. This improvement was very statistically significant (p = 0.000001, which means there’s almost no chance this happened by random luck). However, when researchers compared the two groups directly, there was no meaningful difference between the ashwagandha group and the placebo group. Both improved by similar amounts. For reaction time to stimuli, the results were similar—both groups showed some improvement, but ashwagandha didn’t provide any additional benefit beyond what the placebo group experienced.

The study found that the training program itself was highly effective for improving wrestler performance during the preparation period. The fact that both groups improved equally suggests that consistent, structured training is the primary driver of athletic improvement. The researchers noted that 8 weeks of ashwagandha supplementation at 600 mg per day did not create any measurable advantage for the wrestlers taking it.

This research adds to growing evidence that while ashwagandha has some health benefits in other areas (like stress reduction), it may not provide the athletic performance boost that some athletes hope for. The findings align with the principle that training quality and consistency are more important than supplements for athletic improvement. However, more research is needed to determine if longer periods of ashwagandha use or different doses might show different results.

The study abstract doesn’t specify the exact number of wrestlers who participated, making it harder to judge how reliable the findings are. The study only lasted 8 weeks, so we don’t know if longer-term ashwagandha use might eventually show benefits. The research focused only on elite wrestlers during their preparation period, so results might be different for other athletes or during different training phases. The study tested only one dose of ashwagandha (600 mg daily), so other amounts might work differently.

The Bottom Line

Based on this research, ashwagandha supplementation is not recommended as a performance enhancer for wrestlers seeking to improve endurance and reaction time. The evidence suggests that focusing on quality training is more important than taking this supplement. If you’re interested in ashwagandha for other reasons (like general wellness), discuss it with your doctor first. Confidence level: Moderate—this is one well-designed study, but more research would strengthen these conclusions.

Elite athletes and wrestlers should pay attention to this research, especially those considering supplements to boost performance. Coaches and sports nutritionists should know that ashwagandha didn’t provide extra benefits beyond training in this study. General fitness enthusiasts might be less affected since this study focused on elite athletes. People taking ashwagandha for other health reasons (not athletic performance) don’t need to change anything based on this study.

In this study, improvements in endurance and reaction time appeared within 8 weeks of consistent training. However, ashwagandha showed no additional benefits even after this 8-week period. If you’re an athlete, expect to see meaningful improvements from training within weeks, but don’t expect ashwagandha to speed up that timeline.

Want to Apply This Research?

  • Track your wrestling-specific endurance performance weekly (such as number of successful throws in a set time) and reaction time measurements. Record these metrics every 7 days to see your progress from training alone, without relying on supplements
  • Focus your app usage on logging consistent training sessions, technique practice, and recovery activities rather than tracking supplement intake. Set weekly goals for training volume and intensity, and monitor how these correlate with your performance improvements
  • Use the app to create a simple training log that tracks your endurance tests and reaction drills over 8-12 weeks. Compare your improvement rate to see what training methods work best for you personally, rather than expecting supplements to create shortcuts

This research summary is for educational purposes only and should not replace professional medical or coaching advice. Before starting any supplement, including ashwagandha, consult with your doctor, especially if you take medications or have health conditions. Athletes should work with their coaches and sports medicine professionals to develop training and nutrition plans. Individual results may vary, and this study focused on elite wrestlers—results may differ for other athletes or fitness levels.