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Selected standardized adaptogen preparations, particularly Withania somnifera, may provide beneficial effects on exercise recovery and selected aspects of exercise performance in trained athletes, but evidence is limited and preliminary.

This narrative review summarizes current evidence on adaptogens (Withania somnifera, Panax species, Rhodiola rosea, Cordyceps species) for exercise recovery and performance in athletes. The most consistent evidence supports Withania somnifera, while evidence for other adaptogens is limited and preliminary. The review concludes that current evidence is insufficient for definitive recommendations due to heterogeneity and limited studies.

Last updated: Aug 26, 2026•0 RCTs•📖 Read as article →

Evidence Score

Evidence Score32/100
Human RCT☆☆☆☆☆
Meta-analysis☆☆☆☆☆
Mechanism★★★★★
Safety★★★★☆
Confidencelow

Study Evidence

Study 1. Current Evidence and Practical Considerations for Adaptogen Use in Exercise Recovery, Training Adaptation, and Exercise Performance in Athletes: A Narrative Review.

observational

Książek A · Nutrients (2026)

Participants: N/A
Duration: N/A
Intervention: Supplementation with selected adaptogens (Withania somnifera, Panax species, Rhodiola rosea, Cordyceps species) in various standardized preparations
Outcome: Exercise recovery (muscle damage, inflammation, oxidative stress, fatigue), training adaptation, exercise performance
Effect Size: N/A
Population: Trained athletes (including underrepresentation of female athletes)

Result:

PubMed: 42588175DOI: 10.3390/nu18152552

Mechanism Graph

Adaptogens may reduce exercise-induced muscle damage and inflammation
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Adaptogens may exert antioxidant effects to reduce oxidative stress
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Adaptogens may have anti-fatigue and sleep-enhancing properties
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These effects may collectively support recovery and performance

Limitations

  • ⚠Limited number of studies conducted in trained athletes
  • ⚠Underrepresentation of female athletes
  • ⚠Considerable heterogeneity in extract composition and supplementation protocols
  • ⚠Insufficient evidence for definitive recommendations on efficacy, dosage, or long-term safety

Frequently Asked Questions

Which adaptogen has the most consistent evidence for exercise recovery?▼

Withania somnifera (ashwagandha) has the most consistent evidence among the adaptogens reviewed.

Are adaptogens recommended for athletes based on current evidence?▼

No, current evidence is insufficient to formulate definitive recommendations regarding efficacy, optimal dosage, or long-term safety.

What are the main limitations of the evidence on adaptogens in athletes?▼

The main limitations include a limited number of studies in trained athletes, underrepresentation of female athletes, and heterogeneity in extract composition and protocols.

What outcomes were assessed in the studies reviewed?▼

Outcomes included exercise-induced muscle damage, inflammation, oxidative stress, fatigue, recovery, training adaptation, and exercise performance.

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References

  1. 1.Książek A. "Current Evidence and Practical Considerations for Adaptogen Use in Exercise Recovery, Training Adaptation, and Exercise Performance in Athletes: A Narrative Review.." Nutrients, 2026. PMID: 42588175 DOI: 10.3390/nu18152552
Disclaimer: This content is for educational purposes only and is not medical advice. Evidence scores reflect the quality and quantity of available research, not clinical recommendations. Always consult a healthcare professional before starting any supplement or intervention.