Ashwagandha and VO₂max: What a Systematic Review Suggests About Longevity
A 2020 systematic review published in Nutrients examined whether Ashwagandha — a traditional herb long used for energy and stress support — could influence VO₂max, a measure of how efficiently the body uses oxygen during activity. VO₂max is often discussed in athletic circles, but it has an important connection to aging as well. Higher VO₂max is linked to better vitality, stronger cardiovascular resilience, and even longer lifespan.
The review found that Ashwagandha supplementation was associated with modest improvements in VO₂max across several small studies. While the research was limited and mostly involved younger adults, the findings raise an interesting question for older adults: could supporting aerobic capacity contribute to healthier, more energetic aging?
What the Review Looked At
The researchers analyzed randomized controlled trials that tested Ashwagandha in adults. Most participants were healthy or recreationally active, and the studies measured VO₂max before and after supplementation. Across the trials, people taking Ashwagandha tended to show small but consistent improvements in aerobic capacity.
These changes weren’t dramatic, but they were meaningful — especially because VO₂max is a strong predictor of long-term health and independence.
Why VO₂max Matters for Longevity
VO₂max reflects how well the heart, lungs, and muscles work together. Higher levels are linked to:
- better cardiovascular resilience
- greater ability to handle physical stress
- lower risk of disability
- longer lifespan
Even modest improvements can support steadier movement, easier daily activity, and a stronger sense of vitality — all important for aging well.
What This Means for Older Adults
The review didn’t study seniors directly, so we can’t assume the same results apply to older adults. But the findings do highlight something encouraging: aerobic capacity is not fixed. It can be supported through movement, daily habits, and — in some cases — supplements that have been traditionally used for energy and endurance.
For older adults, the most reliable way to support VO₂max is still gentle, regular activity: walking, light cycling, swimming, or any movement that feels comfortable and sustainable. Ashwagandha may play a supporting role for some people, but it should be viewed as one piece of a broader lifestyle approach.
Key Takeaway
This systematic review suggests that Ashwagandha may offer small improvements in VO₂max, a marker closely tied to vitality and longevity. While more research is needed in older adults, the findings reinforce a simple truth: supporting aerobic capacity — through movement, daily habits, and thoughtful choices — is one of the most powerful ways to age with strength and confidence.
The Two Sides of Ashwagandha
In this video, Dr. Eric Berg DC provides a balanced overview of Ashwagandha, a powerful adaptogenic herb. He discusses its long history of use for stress management and highlights both the therapeutic benefits and the potential "dark side" that can occur with improper use or high dosages over long periods.
- The Plus Side: Ashwagandha is highly effective at reducing cortisol, lowering anxiety, and improving sleep quality. It is also used by athletes to increase VO2 max and testosterone [00:00:28].
- Metabolic Support: It helps lower blood sugar and improve insulin resistance, making it a useful tool for weight management and metabolic health [00:00:49].
- The "Dark Side": Taking high doses (1,000mg+) for too long can lead to "emotional blunting," where one feels numb or flat. Dr. Berg theorizes this may be related to excessive serotonin stimulation [00:01:48].
- Contraindications: It is not recommended for those with hyperthyroid conditions (like Graves' disease) because it speeds up the thyroid, nor for those with low blood pressure or low cortisol [00:01:04].
- Recommended Cycling: To maintain effectiveness and safety, Dr. Berg suggests a dosage of 600mg per day and cycling the herb—taking it for two months followed by a break [00:03:05].
Note: As an adaptogen, Ashwagandha creates a small amount of "healthy stress" that triggers the body to adapt and become biologically stronger [00:02:41].
Reference
The study is available here: Effects of Ashwagandha (Withania somnifera) on VO₂max: A Systematic Review and Meta-Analysis.
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