Ashwagandha Root Extract Clinically Proven Safe & Effective for Endurance in Healthy Adults

November 30, 2025

In today’s fast-paced world, stress, fatigue and reduced stamina have become part of everyday life - especially for Indian professionals and fitness-minded youth juggling long work hours, workouts, commuting and social commitments. As people search for natural ways to support energy, resilience and overall vitality, one powerful herb is making a strong comeback: Ashwagandha Root Extract.

Used for centuries in Ayurveda, Withania somnifera - better known as Ashwagandha - has long been valued as a rejuvenating tonic and adaptogen. Ashwagandha Root Extract is not only an age-old Ayurvedic rasayana, it is now a clinically validated performance and recovery aid for modern lifestyles in India. Traditional texts describe Withania somnifera as a herb that builds “ojas” – stamina, resilience, and calm strength. It is now seeing a surge in popularity as a modern lifestyle supplement in India. But in a market crowded with claims, health-conscious consumers want scientific proof:

Is it truly effective? Is it safe for daily use?

A 2021 clinical trial by Tiwari and colleagues in the Journal of Ethnopharmacology provides strong scientific reassurance, showing that standardized Ashwagandha Root Extract can enhance cardiorespiratory endurance and recovery in healthy athletic adults while remaining well‑tolerated and non‑toxic.

Let’s explore what this research means for you.

Clinical Research Overview: Tiwari et al. (2021)

To evaluate the performance and safety of Ashwagandha Root Extract, researchers conducted a randomised, double-blind, placebo-controlled study on healthy athletic adults - the gold standard of clinical research.

Study Highlights:

Participants: 50 Healthy, physically active male and female adults aged 18-50 years
Study design: Randomised, double-blind, placebo-controlled
Duration: 8 weeks
Dosage: Standardised Ashwagandha Root Extract (KSM‑66®, 300 mg capsules taken twice daily - total 600 mg/day or matching placebo)
Key objectives:
- Improvements in cardiorespiratory endurance (VO₂ max)
- Assessment of muscle recovery and physical performance
- Measurement of safety parameters (blood and hormone markers)

Cardiorespiratory endurance was assessed using VO₂ max (maximum oxygen consumption) derived from a 20‑metre shuttle run test, a widely accepted field test for athletes. Recovery and stress‑resilience were evaluated through validated tools:

Total Quality Recovery (TQR) scale
Recovery-Stress Questionnaire for Athletes (RESTQ-Sport)
Daily Analysis of Life Demands for Athletes (DALDA) questionnaires

Participants were divided into two groups - one receiving a standardised Ashwagandha Root Extract supplement and the other a placebo. Over the 8-week period, researchers carefully monitored changes in performance output and overall health markers.

To thoroughly evaluate safety, investigators measured vital signs and an extensive panel of laboratory markers at baseline and week 8:

Liver function tests
Kidney function tests (urea, creatinine)
Thyroid hormone levels (TSH, T3, T4)
Full blood count and biochemical parameter

Any adverse events were carefully recorded throughout the trial, following Good Clinical Practice and ethical guidelines.

This ensured the supplement was not only effective, but safe and well-tolerated for everyday use.

Key Findings & Safety Profile of Ashwagandha Root Extract

The results of the Tiwari et al. study are impressive, especially for anyone considering Ashwagandha as a lifestyle supplement in India.

Significant Performance Improvements

Participants who took Ashwagandha Root Extract experienced:

Increased VO₂ max (a key marker of cardiovascular fitness and endurance)
Improved exercise performance
Better recovery compared to those in the placebo group
Enhanced stamina and physical resilience

Recovery and perceived stress also improved. Athletes taking Ashwagandha demonstrated:

Significantly better TQR scores, indicating enhanced post‑exercise recovery and readiness for the next training session.
Favourable changes in RESTQ‑Sport domains, especially reduced fatigue, better emotional balance, and improved perceived fitness.
Statistically significant improvements in DALDA, reflecting lower daily life stress and training‑related strain.

In addition, antioxidant capacity improved: serum antioxidant levels increased significantly in the Ashwagandha group compared with placebo, supporting its role in countering exercise‑induced oxidative stress. This is particularly relevant for high‑intensity athletes and gym‑goers, where repeated oxidative stress can impair performance and recovery over time.

These results are particularly relevant for:

Gym-goers
Weekend athletes
Yoga practitioners
Corporate professionals dealing with daily fatigue
Individuals seeking holistic wellness

The trial’s results make a compelling case for using Ashwagandha Root Extract as an adaptogen for endurance rather than only as a stress or sleep herb.

✅ Outstanding Safety & Tolerability

Perhaps the most reassuring aspect of the study is its strong safety profile:

No significant changes in liver or kidney function values
Thyroid hormone levels remained stable
No negative variations in blood markers
No serious adverse events reported
Well tolerated in both men and women

In bold terms: Ashwagandha Root Extract was found to be safe and well-tolerated when used consistently over an 8-week period.

For supplement users, these findings matter greatly. A product that is clinically tested, shows measurable gains in endurance and recovery, and at the same time demonstrates a clean safety profile – no organ toxicity, no hormonal disruption – is far more reassuring than an untested herbal powder. This is exactly what modern Indian consumers expect from a serious Ashwagandha safety study.

What This Means for Indian Lifestyles and Supplement Use

India is witnessing a massive shift towards preventive health, fitness and mental wellbeing. Today, many professionals work long hours, squeeze in late‑night gym sessions, and battle air pollution and mental stress daily. Fitness‑minded youth chase personal bests in running, cycling, or strength training, while also preparing for exams or demanding careers. For such individuals, Ashwagandha Root Extract offers a unique combination.

Here’s how Ashwagandha Root Extract fits into modern Indian life:

Helps the body adapt to physical and mental stress (adaptogenic property)
Supports endurance for long workdays or workouts
Promotes balance and natural energy
Complements traditional practices like yoga and meditatios
Supports holistic wellness, not just illness treatment

This positions Ashwagandha squarely as a lifestyle supplement in India, not just a remedy taken when one falls sick - something that integrates into everyday routines to optimise performance, mood and resilience. It fits alongside protein powders, omega‑3 capsules, and multivitamins in the daily stack of urban, health‑conscious Indians. However, because the supplement market here is crowded and regulatory oversight can vary, it is crucial that,

When choosing an Ashwagandha supplement, Indian consumers should always look for:

Standardised root extracts (not unspecified mixtures of leaf and root)
Clinically supported formulations
Transparent lab testing
Reputable brands

Because while Ashwagandha is traditionally powerful, modern delivery and consistency matter equally. Choosing such evidence‑based formulations ensures that when you invest in an Ashwagandha supplement, you are getting benefits that mirror what has been seen in published research rather than just marketing claims.

AMIHEM’s Ashwagandha: Science‑Aligned Support for Everyday Performance

AMIHEM’s Ashwagandha Root Extract with Vitamin E & B6 is formulated to align closely with the evidence demonstrated in trials, where 600 mg/day of standardized root extract enhanced VO₂ max, improved recovery scores, and remained safe for everyday lifestyle use. By using a high‑quality, standardized Ashwagandha Root Extract, the formulation aims to support:

Better endurance and workout performance
Faster post‑exercise recovery and reduced fatigue
Overall vitality and stress resilience for busy Indian professionals

Vitamin E contributes antioxidant support, while Vitamin B6 helps normal energy metabolism and nervous‑system function, complementing the adaptogenic effects of Ashwagandha.

For health‑conscious adults looking to optimise daily performance – from office to gym – this combination offers a convenient, holistic option.

To explore how AMIHEM’s Ashwagandha Root Extract can fit into your routine, visit https://www.amihem.in.

As with any supplement, always check with a healthcare professional before starting, especially if you have existing medical conditions or take prescription medicines.