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An adaptogen used traditionally to balance stress, ashwagandha also improves athletic endurance and recovery, according to a recent study published in the Journal of Ethnopharmacology. Researchers compared the effects of the supplement and a placebo in a group of 50 healthy, athletic adults over a period of 8 weeks.
In the study, those who took an ashwagandha root extract improved endurance in the heart, lungs, and muscles; recovered more easily from exercise; and had more energy. Those taking the placebo did not experience similar benefits.
The dose of ashwagandha root extract in the study was 300 mg, taken twice daily.