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Navigating perimenopause can bring various shifts, including changes in energy levels and how the body responds to physical activity. Many women find themselves seeking ways to maintain their exercise routines and support their overall well-being during this transitional phase.
Ashwagandha (Withania somnifera) is an adaptogenic herb that has garnered attention for its potential benefits related to physical performance and recovery. This article explores the current evidence on ashwagandha’s role in supporting exercise capacity and post-workout recovery, particularly relevant for women in perimenopause.
Understanding Ashwagandha’s Potential Role in Exercise
Ashwagandha is classified as an adaptogen, meaning it is thought to help the body adapt to various stressors. In the context of exercise, this adaptogenic quality might contribute to its observed effects on physical performance and recovery [1]. The active compounds in ashwagandha, known as withanolides, are believed to be responsible for many of its physiological actions.
Research suggests that ashwagandha may influence several physiological pathways relevant to exercise. These could include supporting energy metabolism and modulating the body’s stress response, which are factors that can impact both how well someone performs during exercise and how quickly they recover afterwards [1].
Ashwagandha and Stamina During Perimenopause
Maintaining stamina and endurance can be a focus for women in perimenopause. While direct studies on ashwagandha’s effects on stamina specifically in perimenopausal women are limited, broader research on diverse populations offers some insights. A systematic review and meta-analysis indicated that ashwagandha supplementation might have a beneficial effect on physical performance, which includes aspects of stamina [2].
Some studies suggest that ashwagandha could support cardiorespiratory endurance, which is a key component of stamina. For example, improvements in oxygen consumption (VO2 max) have been observed in some athletic populations taking ashwagandha [2]. While these findings are promising, it’s important to note that the existing research often involves younger, athletic individuals, and more specific studies on perimenopausal women would provide clearer understanding.
Supporting Muscle Strength and Recovery
Muscle strength and efficient recovery are crucial for consistent exercise, especially as hormonal shifts occur during perimenopause. Some research indicates that ashwagandha may play a role in supporting muscle strength. A randomized controlled trial found that ashwagandha supplementation was associated with significant increases in muscle strength, specifically in bench-press and leg-extension exercises, in healthy men [3].
Beyond strength, ashwagandha has also been investigated for its potential to support post-exercise recovery. Muscle damage and soreness are common after intense workouts, and effective recovery allows for continued training. A study involving female athletes explored the effects of ashwagandha root extract on the perception of recovery and muscle strength, suggesting potential benefits in these areas [PMID 39954269, PMID 40179018]. Another narrative review also highlighted ashwagandha’s potential role in supporting athletic performance and recovery [4]. These findings suggest that ashwagandha might contribute to a smoother recovery process, though more research is needed, particularly in the perimenopausal demographic.
Considerations for Perimenopausal Women
While the existing evidence on ashwagandha and exercise performance is generally positive, it’s important to consider the context of perimenopause. Hormonal fluctuations during this time can influence various bodily systems, including energy levels, muscle mass, and recovery capacity. While ashwagandha may offer general support for exercise performance and recovery, individual responses can vary.
The majority of studies on ashwagandha and exercise have focused on younger, healthy, or athletic populations, rather than specifically on women in perimenopause. Therefore, while findings are encouraging, direct evidence for this specific demographic is still developing. Women considering ashwagandha to support their exercise goals during perimenopause should approach it as a potential complementary tool rather than a standalone solution.
References
- Withania somnifera (Ashwagandha) supplementation: a review of its mechanisms, health benefits, and role in sports performance. Nutrition & metabolism, 2025
- Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. Journal of functional morphology and kinesiology, 2021
- Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 2015
- Effects of ashwagandha supplementation on athletic performance and recovery: A narrative review. Nutrition and health, 2026
These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. Content is for informational purposes only and is not medical advice; consult a qualified healthcare provider before starting any supplement. As an Amazon Associate we earn from qualifying purchases.
