Evidence Stack
Search
Back to database
3/5 Moderate evidence

Adaptogen evidence brief

Ashwagandha

May improve some performance and stress/sleep-related outcomes, but sports-specific evidence is still developing.

Promising but early strength / endurance / focus / health 7 linked sources Content audit 2026-05-04

Headline Finding

RCT: +14.7% testosterone and +18.0% DHEA-S vs placebo; training transfer less certain.

Dose Context

Extract type and withanolide standardization matter; studies are not interchangeable.

Important Caveat

A testosterone signal should be described as a biomarker finding, not automatic proof of hypertrophy or strength benefit.

Source Drawer

Linked Research

7 papers and evidence links - audit 2026-05-04
  1. Meta-analysis Performance meta-analysis
  2. Systematic review 2025 systematic review
  3. Meta-analysis VO2max meta-analysis
  4. Meta-analysis Performance meta-analysis full text
  5. Trial Resistance-training RCT
  6. Meta-analysis Stress/cortisol meta-analysis
  7. Trial Hormone/vitality crossover RCT

How To Read This Rating

The score reflects evidence that the supplement does its stated job. Some jobs are direct, such as strength, endurance, or recovery; others are indirect, such as sleep, mood, appetite, or health support. A real effect can still receive a cautious practical rating when dose, safety, product quality, or audience fit remain uncertain.

Spot An Evidence Issue?

Send the disputed claim, source link, and why it changes the practical verdict. Corrections that materially affect the claim, dose, caveat, or rating are prioritized.

Report a source or rating issue