Current Evidence and Practical Considerations for Adaptogen Use in Exercise Recovery, Training Adaptation, and Exercise Performance in Athletes: A Narrative Review

Background/Objectives: Exercise-induced muscle damage, inflammation, oxidative stress, and accumulated fatigue affect post-exercise recovery and long-term training adaptations in athletes. Consequently, nutritional strategies supporting recovery have gained attention in sports nutrition. Among emerging compounds, adaptogens have attracted particular interest due to their potential anti-fatigue, antioxidant, and sleep-enhancing properties. However, evidence in trained athletes remains limited. Therefore, the aim of this narrative review is to summarize the current scientific evidence regarding the use of selected adaptogens in sport and to evaluate their potential roles in exercise recovery, training adaptation and exercise performance. Particular attention is given to Withania somnifera (ashwagandha), Panax species, Rhodiola rosea and Cordyceps species. Furthermore, this review discusses the practical implications and current limitations of the available evidence for athletes and sports practitioners. Conclusions: Current evidence from a limited number of heterogeneous studies suggests that selected standardized adaptogen preparations may provide beneficial effects on specific exercise-recovery-related outcomes and selected aspects of exercise performance in trained athletes. Among the adaptogens discussed, most consistent evidence concerns Withania somnifera, whereas the evidence for Panax species, Rhodiola rosea and Cordyceps species remains limited and should be considered preliminary. Furthermore, the available literature is characterized by a limited number of studies conducted in trained athletes, the underrepresentation of female athletes, and considerable heterogeneity in extract composition and supplementation protocols. Consequently, the current evidence is insufficient to formulate definitive recommendations regarding the efficacy, optimal dosage, or long-term safety of adaptogen supplementation. Further well-designed randomized controlled trials are required to establish evidence-based recommendations.