Adaptogens for Athletes: Performance Claims and Doping Rules
What trials say about ashwagandha, rhodiola, ginseng and ecdysterone for sport, plus what anti-doping bodies say about supplement contamination, the WADA list and ecdysteroids.
Content last updated . This page has not been medically reviewed.
Safety first. Supplements can cause side effects and interact with medicines. Read mushroom safety and interactions before you use any mushroom product.
If you compete under anti-doping rules, read this before any supplement. UK Anti-Doping explains that under the World Anti-Doping Code's strict liability principle, athletes are solely responsible for any prohibited substance in their system, however it got there. [1] It says products can be contaminated during manufacturing, labels can be inaccurate, and that no anti-doping organization can approve or endorse supplement products. [1] It notes a possible four-year ban. [1] This is general information, not a ruling on any product; your sport's anti-doping organization and a sports physician decide what applies to you.
What the anti-doping bodies say
- The WADA list is not a complete list of every banned ingredient. The 2026 Prohibited List says its examples are "including, but not limited to". [2] It names no adaptogen herb such as ashwagandha, rhodiola or ginseng in the text we read, but names ephedrine and higenamine. [2] Absence from a list of examples is not clearance; check your own sport's rules and the Global DRO tool the national agencies point to. [3]
- Plants can naturally contain prohibited substances. USADA says most herbs are safe to use in sport, but some plants naturally produce prohibited substances, naming the ephedra plant (ephedrine), bitter orange (octopamine) and Tinospora crispa (higenamine). [4] It advises working with an herbal specialist. [4]
- Ecdysteroids (ecdysterone, turkesterone): USADA says they are not currently prohibited but have been on the WADA Monitoring List since 2020, and that no Therapeutic Use Exemption is available or needed because they are not prohibited. [3] The 2019 human study below concluded ecdysterone should be considered for the list's "other anabolic agents" class, but that is the authors' view, not a WADA decision. [5] Check the current list each year because it is updated annually. [2]
What research shows about performance
| Plant or compound | What the source found | Evidence label |
|---|---|---|
| Ashwagandha (Withania somnifera) root extract | A 2021 review of 13 trials found it more effective than placebo for physical performance variables in healthy men and women, with more trials in athletes needed. [6] A 2026 meta-analysis of 13 trials (599 people, mostly young adults or athletes) found an average improvement (Hedges' g 0.47), clearest for aerobic endurance, but the prediction interval crossed zero. [7] NCCIH says there is not enough evidence to decide if it helps athletic performance. [8] | Mixed |
| Ashwagandha, strength | In 57 young men doing resistance training, 300 mg twice daily of a root extract for 8 weeks was followed by larger gains in bench-press strength and muscle size than placebo. [9] | Promising but limited (one trial, young men) |
| Rhodiola rosea | A 2023 review of 13 randomized trials (263 people) had heterogeneous results; 11 showed some positive effects, most trials had unclear or high risk of bias. [10] NCCIH says there is not enough reliable evidence for any health-related purpose. [11] | Mixed |
| Asian ginseng (Panax ginseng) | NCCIH: the majority of research shows it does not improve athletic performance. [12] | No good evidence of benefit |
| Ecdysterone | A 10-week strength-training study of 46 young men reported larger gains in muscle mass and bench press with ecdysterone supplements. [5] | Promising but limited (one study, young men) |
Biomarker versus performance: creatine kinase and similar blood markers are not the same as race times or lifts. Results from one extract (ashwagandha root) do not apply to a leaf blend, a tea, a multi-ingredient pre-workout or a product of unknown content.
What an athlete can do
Ask your anti-doping organization and a sports dietitian or physician first. Consider whether a supplement is needed at all. For a wider view see herbs for athletes and doping rules and adaptogens for exercise performance and recovery.Frequently asked questions
Is ashwagandha banned in sport?
The 2026 WADA list text we read does not name it, but it is a list of examples, and contamination of supplements is a separate risk. [2] [1]
Is ecdysterone banned?
USADA says ecdysteroids are not currently prohibited and have been on the WADA Monitoring List since 2020. [3]
Do adaptogens improve athletic performance?
Results are mixed for ashwagandha and rhodiola, and NCCIH says most ginseng research shows no performance benefit. [7] [10] [12]
Can a supplement cause a positive test even if the herb is allowed?
UK Anti-Doping says contamination and inaccurate labels occur and athletes remain responsible. [1]
Where can I check a substance?
USADA points athletes to Global DRO for the anti-doping status of a medication or procedure. [3]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Risks beyond doping
References
- UK Anti-Doping. Managing Supplement Risks. Read 2026-10-23.
- World Anti-Doping Agency. World Anti-Doping Code International Standard: Prohibited List 2026. In effect 1 January 2026. Read 2026-10-23.
- US Anti-Doping Agency. What Athletes Need to Know about Ecdysteroids. Read 2026-10-23.
- US Anti-Doping Agency. Supplement Connect. Read 2026-10-23.
- Ecdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humans. Archives of toxicology, 2019. PubMed 31123801. Read 2026-10-23.
- Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. Journal of functional morphology and kinesiology, 2021. PubMed 33670194. Read 2026-10-23.
- Effects of Withania somnifera (Ashwagandha) Supplementation on Exercise Performance: A Systematic Review and Three-Level Meta-Analysis. Nutrients, 2026. PubMed 42356302. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NIH). Ashwagandha: Usefulness and Safety. Read 2026-10-23.
- 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. PubMed 26609282. Read 2026-10-23.
- Rhodiola rosea supplementation on sports performance: A systematic review of randomized controlled trials. Phytotherapy research : PTR, 2023. PubMed 37495266. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NIH). Rhodiola: Usefulness and Safety. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NIH). Asian Ginseng: Usefulness and Safety. Read 2026-10-23.