Sports Medicine

Ashwagandha may modestly improve aerobic-endurance performance.

Meta-analysis of 13 RCTs (599 participants) found an overall exercise-performance benefit (Hedges' g = 0.47, 95% CI 0.25–0.69). Effects varied substantially (I2 = 60%) and the 95% prediction interval crossed zero, indicating context dependence. Aerobic-endurance outcomes showed the most consistent benefit (g = 0.54), while strength and power evidence remained uncertain. Clinical applicability is primarily to healthy young adults and athletes using standardized extracts around 500–600 mg/day. 1

Citrulline malate yields small, context-dependent performance gains, more consistent acutely.

Thirty RCTs (644 participants) produced a small pooled effect on performance (g = 0.16, p = 0.01) with wide prediction intervals. Perceived exertion effects were not significant and chronic supplementation evidence was less stable than acute protocols. Exploratory subgroups suggested possible benefits for aerobic endurance and short anaerobic tasks, but these were not robust. Certainty ranged from low to very low because of heterogeneity and limited statistical power. 2

Curcumin may improve oxidative-stress markers; other recovery outcomes inconsistent.

Fifteen trials reported favorable oxidative-stress effects in 6/7 studies, but overall certainty was low. Findings for muscle damage, inflammation, subjective recovery, and performance were inconsistent and mostly very low certainty. Effects varied by population, exercise context, formulation, timing, and biomarker choice. Current evidence supports selective use for oxidative-stress endpoints, but not broad performance recommendations. 3