Caffeine vs Ashwagandha

for strength

Stronger evidence: tie

Stronger effect: Caffeine

Safety: Ashwagandha has the more serious interaction profile (minor vs moderate).

For strength, the two are evidence-matched; the difference is in effect and safety.

grade B high certainty

reliable ergogenic effect on power and endurance performance

3–6 mg/kg pre-exercise, exercising adults

grade B moderate certainty

Ashwagandha supplementation was more efficacious than placebo for improving strength/power variables in healthy individuals.

sources: PMID:20000114 · PMID:33670194