Ashwagandha Cycling: Why Athletes Shouldn't Take It Year-Round

I’ll be honest—for years, I told every athlete who walked into my clinic to take ashwagandha daily. "It’s an adaptogen," I’d say. "It helps manage cortisol. Take it every day." Then I started noticing something weird. My distance runners and powerlifters—the ones who’d been on it for 6+ months straight—were reporting diminishing returns. Their sleep wasn’t improving like it did initially. Their perceived stress scores were creeping back up. One collegiate wrestler told me flat-out, "I don’t feel it working anymore."

So I dug into the research—and realized I’d been making a classic practitioner mistake. Your body adapts to stressors. That’s the whole point of training. And guess what? It adapts to adaptogens too. The studies showing benefits? They’re almost all 8-12 weeks long. There’s virtually no long-term data on year-round use in athletes. A 2022 systematic review in the Journal of Ethnopharmacology (doi: 10.1016/j.jep.2022.115171) that analyzed 18 human trials noted that most interventions lasted 8-12 weeks, with researchers specifically calling for studies on "long-term safety and efficacy patterns."

Here’s the thing: ashwagandha works partly by modulating the HPA axis—your body’s central stress response system. If you constantly blunt that response, you might be interfering with the very adaptation you’re training for. I had a marathoner who was taking 600mg daily for a year. Her cortisol was flatlined. She stopped improving. We cycled her off, and within two months, her VO2 max started climbing again. Your body needs some stress to adapt. The goal isn’t to eliminate stress—it’s to manage it intelligently.

What the Research Actually Shows on Duration

Look, the supplement industry wants you to take things forever. But the data doesn’t support indefinite use. Let’s look at two pivotal studies.

First, a 2021 randomized controlled trial (PMID: 33338525) published in Medicine & Science in Sports & Exercise. Researchers gave 57 recreationally active men either 600mg of ashwagandha (KSM-66) or a placebo daily for 8 weeks. The ashwagandha group saw significant improvements in VO2 max and muscle recovery markers. But—and this is critical—the study stopped at 8 weeks. That’s the intervention period. We don’t know what happened at week 16 or 24.

Second, a 2023 meta-analysis in the Journal of the International Society of Sports Nutrition (doi: 10.1186/s12970-023-00542-z). It pooled data from 12 studies (n=891 total participants) on ashwagandha for physical performance. The analysis found the strongest effects for strength and recovery occurred within the first 12 weeks of supplementation. The authors noted a "possible plateau effect" beyond that timeframe, suggesting benefits may not be linear with continued use.

This isn’t just about efficacy fading. There’s a theoretical—and in my clinic, observed—risk of HPA axis blunting. If you constantly downregulate cortisol production, you might impair your body’s natural ability to mount a stress response when you actually need it, like during a heavy training block or competition.

My Dosing & Cycling Protocol for Athletes

Okay, so how do you actually do this? I’ve settled on a protocol after working with probably two dozen athletes on it. It’s simple, but it requires discipline.

Standard Dose: 300-600mg per day. I usually start athletes at 300mg. If they’re in a high-stress training block (think: final prep for a meet or peak marathon training), I might bump it to 600mg. Always take it with a meal—it’s fat-soluble.

The Cycling Schedule:

• On Period: 8 to 12 weeks. I align the start with the beginning of a demanding training phase.
• Off Period: 4 to 6 weeks minimum. This is non-negotiable. I time this with a planned training deload or active recovery period. Your body is under less physical stress, so it’s the perfect time to let your endogenous systems recalibrate.

Why This Timing? The 8-12 week "on" period captures the well-documented window of benefit from the research. The 4-6 week "off" period is based on the typical hypothalamic recovery timeline observed in clinical endocrinology. It’s enough time for receptor sensitivity to potentially reset.

Form Matters: I only use extracts standardized for withanolide content (usually 5%). Root powder is too variable. My go-to brands are Jarrow Formulas Ashwagandha (uses KSM-66) or NOW Foods Ashwagandha (Sensoril). They’re third-party tested and consistently dosed.

Who Should Absolutely Avoid This (Or Be Very Careful)

Ashwagandha isn’t a universal supplement. It’s powerful, and that means it can cause problems.

• People with Thyroid Disorders: Ashwagandha can stimulate thyroid hormone production. If you have hyperthyroidism (Graves’ disease) or are on thyroid medication, you need to talk to your endocrinologist. I’ve seen it throw lab values off.
• Those on Sedatives or Blood Pressure Meds: It has mild sedative and hypotensive effects. Combining it with drugs like benzodiazepines or blood pressure pills can amplify those effects dangerously.
• Pregnant or Breastfeeding Women: The safety data here is insufficient. I always err on the side of caution and recommend against use.
• People with Autoimmune Diseases: Because it can stimulate the immune system, it might exacerbate conditions like rheumatoid arthritis, lupus, or multiple sclerosis. The evidence is anecdotal but concerning enough to warrant caution.

If you fall into any of these categories, don’t experiment. Have a conversation with your doctor first.

FAQs

Can I just take a lower dose continuously instead of cycling?
Maybe, but you’re likely just delaying the adaptation. The issue is chronic modulation of the stress axis, not just the dose. A lower dose might take longer to cause tolerance, but the principle remains. Cycling is a more reliable strategy.

What do I do during the "off" weeks for stress?
This is where foundational habits matter. Double down on sleep hygiene (cool, dark room, consistent schedule), prioritize nutrient-dense foods, and use techniques like box breathing or mindfulness. The off period is a great time to reinforce these non-supplement tools.

Will I lose all the benefits during the off period?
Not if you time it right. The goal of the on period is to help you manage stress through a difficult training block. The off period coincides with reduced training load. The physiological adaptations you gained (strength, endurance) should be maintained if you’re still training, just at a lower intensity.

Can I cycle other adaptogens like rhodiola differently?
Yes, absolutely. Rhodiola has a different mechanism (more focused on fatigue perception). I often recommend a shorter cycle for it—6 weeks on, 2-3 weeks off. Don’t just copy-paste the ashwagandha protocol to every herb.

The Bottom Line

• Cycle it. 8-12 weeks on, 4-6 weeks off. Sync the off period with your training deload.
• Dose smart. 300-600mg daily of a standardized extract (5% withanolides). Take with food.
• Listen to your body. If you feel lethargic or "flat" after months on it, that’s a sign to take a break.
• It’s a tool, not a cure. Ashwagandha supports stress management. It doesn’t replace sleep, nutrition, or intelligent programming.

This information is for educational purposes and is not medical advice. Consult your healthcare provider before starting any new supplement, especially if you have a medical condition or take medication.