Bodybuilding and herbs might not seem like peanut butter and jelly—but plenty of herbs should be on gymgoers’ radars, considering their potential benefits for supporting muscle mass, performance, recovery, sleep, and energy. In fact, more and more sports supplements are incorporating plant friends like adaptogenic herbs and functional mushrooms into their formulations these days.
If you haven’t expanded your supplement horizons into the world of herbs yet, it’s time to make some room in your gym bag. Here’s a breakdown of herbs (and mushrooms!) that can help bodybuilders achieve their goals, plus how to utilize them for the best results.
- ABOUT OUR EXPERTS: Jenna Volpe, R.D.N., is a registered dietitian and clinical herbalist. Rachel Miller is an herbalist and founder of Zhi Herbals. Dr. Jolene Brighten, N.D., is a board-certified naturopathic endocrinologist.
Ashwagandha
Ashwagandha (Withania somnifera) is an adaptogenic herb used in traditional Ayurvedic medicine and renowned for its ability to help the body cope with stress, which can lead to potential benefits like improved sleep, energy, and resilience.
“Ashwagandha is versatile considering it’s not only beneficial for reducing anxiety and supporting sleep, but it’s now being studied extensively for its potential to improve strength, stamina, and endurance among athletes,” shares registered dietitian and clinical herbalist Jenna Volpe, R.D.N.
Ashwagandha has several effects, including helping to regulate levels of cortisol, the “stress hormone,” which can interfere with muscle recovery and growth if elevated for prolonged periods.
Read More: How To Achieve A Healthy Balance Of Cortisol—And Make It Work For You
It also helps to enhance endurance, strength, and muscle mass making it an ideal choice for gymgoers who need to power through difficult workouts. In fact, one eight-week randomized, double-blind, placebo-controlled study found that 600 milligrams of standardized ashwagandha root extract had significant positive impacts in healthy adults who regularly exercised and participated in a resistance training program. Those who supplemented with ashwagandha experienced significant improvements in bench press and leg press strength, endurance, and muscle girth.
The herb has also been shown to support cardiorespiratory endurance, Volpe notes. One 2024 study found that 500 milligrams of ashwagandha root extract taken twice daily for 12 weeks helped improve VO2 max (an indicator of aerobic capacity and endurance). Another study found it had endurance-boosting effects among elite cyclists.
Additionally, some research has even linked ashwagandha to improved testosterone production, which is a helpful factor in building muscle.
How To Use It: Recommended ashwagandha dosages vary depending on the use. To support your fitness goals, consider taking 300 to 600 milligrams of ashwagandha extract daily, preferably in the morning or before workouts, research suggests.
American Ginseng
Ginseng, of which there are several different types, is a popular herbal supplement known for its potential energy-boosting and performance-enhancing properties.
“Ginseng can support athletes and bodybuilders by reducing exercise-induced muscle damage and soreness,” notes Volpe.
“American ginseng (Panax quinquefolius) is a more environmentally sustainable variation of ginseng compared to Asian/Korean ginseng (Panax ginseng),” notes Volpe. Siberian ginseng (Eleutherococcus senticosus) is also known for its short-term benefits for athletes and bodybuilders, due to its ability to enhance endurance and reduce fatigue. (It was named after Russian Olympians who supposedly took it during training decades ago, according to Volpe.)
Ginseng contains compounds called ginsenosides that may help improve energy production, effectively enhancing endurance and working against fatigue. This makes it a favored choice among athletes and bodybuilders looking to boost their workout performance.
In one study on well-trained athletes, ginseng supplementation significantly increased muscle excitation and reduced perceived effort during exercise. Those who took ginseng also experienced quicker muscle recovery.
A review of several studies also indicates that ginseng supplementation can help improve recovery times and reduce muscle soreness following exercise due to its antioxidant effects.
How To Use It: Volpe suggests starting with a daily intake of 200 milligrams of American ginseng, ideally earlier in the day or before workouts. (Since it can be stimulating, avoid taking it in the late afternoon or evening.)
Functional Mushrooms
“Adaptogenic or functional mushrooms are a group of edible, medicinal mushrooms that have been shown to support and optimize our health by modulating or balancing our stress response, most likely via our HPA (hypothalamic-pituitary-adrenal) axis,” says Volpe. Athletes and sports nutritionists are increasingly interested in the anti-fatigue benefits of consuming edible mushrooms, which are rich in bioactive compounds such as polysaccharides, proteins, vitamins, and minerals.
There are a few different ‘shrooms in the category that gymgoers can benefit from.
Lion’s mane (Hericium erinaceus) is a unique mushroom recognized for its potential cognitive benefits, including enhanced cognition and concentration. It can also potentially help improve speed and reduce symptoms tied to stress. This particular mushroom works by supporting nerve growth factor (NGF) production, which is essential for maintaining and growing neurons in the brain. Enhanced focus and cognitive function may lead to better workout sessions and improved form.
Meanwhile, “cordyceps has been shown to help improve tolerance to high-intensity exercise and overall exercise performance,” Volpe says. Cordyceps is a popular option amongst high-performing athletes because it supports endurance (by boosting oxygen uptake), making it one of the best mushrooms for energy and stamina, adds herbalist Rachel Miller, founder of Zhi Herbals.
Finally, chaga may help enhance muscle regeneration and prevent muscle wasting, says Volpe. That’s good news for enduring and recovering from rigorous training.
How To Use Them: Functional mushrooms such as lion’s mane do not have a standard dosage, according to Volpe. Her recommendation? Try dosages between 350 and 450 milligrams of lion’s mane or another ‘shroom two or three times per day (or about 1,000 milligrams total daily).
Rhodiola Rosea
Rhodiola is another herb that helps the body adapt to stress and exertion. “Rhodiola is well-known as a stimulant with adaptogen qualities,” says Miller. “It’s a popular herb among athletes who want more endurance without an energy crash afterward. It can also help with focus and concentration, and provides a high dose of antioxidants.” (Interestingly, like what’s now known as Siberian ginseng, rhodiola was also widely used in the Soviet Union to support the performance of Olympic athletes, Miller notes.)
“Short-term rhodiola supplementation (about four weeks) is more likely to help increase cardiovascular endurance, while longer-term supplementation (at least several months or longer) is more likely to improve strength-training and muscle resilience among athletes and bodybuilders,” explains Volpe.
According to studies, rhodiola can help support mental performance and endurance and potentially reduce physical fatigue, such as by balancing cortisol levels. Research also suggests it helps reduce pain and muscle damage following exercise.
Read More: After Muscle Gains? Make Sure Your Workouts Check These Boxes
In one study, supplementation of around 200 milligrams of rhodiola taken 60 minutes before exercise was shown to prolong time-to-exhaustion and improve time trial performance in recreationally active adults. The same study found that higher doses (1,500 to 2,400 milligrams daily for up to 30 days) have shown positive effects on sprint and resistance training performance.
Because of its adaptogenic and energizing effects, “Rhodiola is often used in cases of adrenal fatigue and burnout due to its ability to reduce stress while increasing feelings of energy and stamina via the HPA axis,” explains Volpe. So, it might be worth considering if you’ve been in a rut from too much stress or overtraining.
How To Use It: A daily dose of 200 to 400 milligrams of rhodiola extract is typically recommended, taken before workouts or in the morning, to boost endurance and energy levels. “Higher doses of 1,500 to 2,400 milligrams for up to one month have been clinically shown to improve exercise performance during sprints, cycling, and resistance training.”
“I’ve found in my clinical practice that rhodiola has the potential to cause trouble sleeping when taken in excess or too late in the day, so this is something for people who work out later in the day to consider,” Volpe shares.
Turmeric (Curcumin)
Turmeric is a spice that contains curcumin, a powerful antioxidant compound. Curcumin helps balance stress in the body, which can be particularly beneficial for gymgoers who experience muscle soreness and joint pain from intense workouts. In fact, curcumin’s effects are so potent that it has been shown to be a powerful ally for supporting joint comfort, suggests Dr. Jolene Brighten, N.D., board-certified naturopathic endocrinologist.
In one study, participants who took curcumin displayed reduced oxidative stress, decreased pain and muscle damage post-exercise, and superior recovery and muscle performance.
Another study suggests that turmeric supplementation improved recovery from exercise by lowering creatine kinase activity and decreasing levels of inflammatory cytokines. These effects enhance muscle performance without negatively affecting training adaptation.
How To Use It: To benefit from turmeric, Brighten recommends taking 500 to 1,000 milligrams of curcumin extract (ideally with black pepper to help enhance absorption) daily.
Valerian Root
Getting good quality sleep is key for recovering from workouts and building muscle, as it’s during sleep that muscles actually repair themselves and grow stronger. Valerian root is commonly used as a natural sleep aid and is known for its calming properties, according to Brighten.
Valerian root helps promote relaxation and improve sleep quality by increasing the levels of gamma-aminobutyric acid (GABA), a neurotransmitter that induces calming effects, in the brain. “Valerian interacts with GABA receptors in a way that calms the nervous system, and it’s been shown to reduce the time it takes to fall asleep and help improve measures of sleep quality,” says Brighten
According to the National Academy of Sports Medicine (NASM), better sleep quality leads to improved recovery and muscle tissue growth, making valerian root an excellent supplement for bodybuilders who struggle with getting good sleep, especially due to stress.
How To Use It: Taking 300 to 600 milligrams of valerian root extract 30 to 60 minutes before bedtime can help support sleep quality and better recovery for muscle growth.
Testosterone Supporters
Anyone committed to building muscle, maintaining a cut physique, or crushing it in the gym knows that healthy testosterone production is essential. After all, the hormone plays a pivotal role in healthy energy levels and muscle strength.
Healthy testosterone function relies on a number of lifestyle factors, including solid sleep, minimizing saboteurs like alcohol, and keeping up with a muscle-stimulating resistance training routine. That said, certain herbs can also help keep your T in good standing.
In addition to ashwagandha (that’s right, it’s been shown to support testosterone production in men), herbs such as saw palmetto and tongkat ali may also be helpful allies for your T levels.
According to one 2020 study, saw palmetto may help increase testosterone levels and promote prostate health. Participants experienced benefits after taking 500 milligrams of the herb daily for 12 weeks. One way saw palmetto works is by warding off the conversion of testosterone into DHT (which is associated with prostate enlargement), keeping T levels high and the prostate functioning well, Kevin Huffman, D.O., a doctor of osteopathic medicine and licensed wellness specialist, previously told What’s Good.
Meanwhile, tongkat ali has been shown in large-scale research to promote healthy testosterone levels. Though the exact mechanisms behind its impact on T haven’t been pinned down in research, experts suggest the herb’s high counts of antioxidants play a role.
How To Use Them: Specific recommendations for supporting healthy testosterone vary from herb to herb. That said, the research supports that baseline daily dose of 300 milligrams of ashwagandha is effective from a T perspective. As for saw palmetto, much of the research utilizes a daily dose of 300 to 400 milligrams. Finally, studies suggest around 200 milligrams of tongkat ali per day gets the job done for promoting well-functioning testosterone.