Top 11 Ayurvedic Herbs For Muscle Growth And Building Body Strength



Published on: 05-Mar-2024


10 min read




Amrita Sandhu


Top 11 Ayurvedic Herbs For Muscle Growth And Building Body Strength

Top 11 Ayurvedic Herbs For Muscle Growth And Building Body Strength

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Carving your dream physique requires dedication, discipline, and the right tools. While modern supplements dominate the fitness landscape, including muscle building and growth, a rich and ancient tradition offers a natural alternative – Ayurveda. This traditional medicine practice from India has a long history, focusing on the balance between the mind and body for health. People have used its plant-based treatments to improve their vitality.

Ayurveda has a history that goes back more than 5,000 years. Its ideas have helped many people to live a life with good balance. Ayurvedic herbs for muscle growth work like natural helpers together with how the body naturally operates. These herbs are more than just additions; they treat the whole body, helping with muscle development and general health.

This blog delves into the top 11 Ayurvedic herbs renowned for their potential to support muscle growth and strength. We'll explore their unique properties, delve into the science behind their benefits, and offer practical guidance on their safe and effective use. So, do you wish to learn how to gain muscle mass fast with Ayurveda? Read on to learn all about it!

Table of Contents

  1. 11 Best Ayurvedic Herbs For Muscle Growth

  2. Top 8 Benefits Of Using Ashwagandha For Muscle Growth

  3. How To Use Ashwagandha For Muscle Building?

  4. The Final Say

  5. FAQs

  6. References

11 Best Ayurvedic Herbs For Muscle Growth

Ayurveda is an ancient, well-researched system that Indians and the world have relied on for centuries. The following are some ayurvedic herbs for muscle growth and improving its strength:

1. Ashwagandha (Withania somnifera)

Ashwagandha for muscle growth has been proven to work; it has been shown to enhance muscle recovery, strength, and endurance. It is one of the most renowned ayurvedic herbs with adaptogens, which assist in impeding muscle growth and regulating stress in the body. 

Its ability to balance cortisol levels, a stress hormone, further supports a conducive environment for muscle development. Ashwagandha holds a special place in traditional medicine for its adaptogenic properties, making it a valuable addition to a muscle-building regimen. 

2. Shatavari (Asparagus racemosus)

Shatavari for muscle growth has been trusted as it is rich in antioxidants, aids in reducing inflammation, supports the body's recovery process and is regarded as one of the best herbs for muscles. 

Shatavari is known as the queen of herbs, which are connected to better health in women due to their rejuvenating properties. It also helps build solid muscles and bolster recovery after intense workouts. It also maintains the hormonal balance in the body for overall development and good muscle health.

3. Gokshura (Tribulus terrestris)

By promoting the production of testosterone, Gokshura supports increased muscle mass, it is known as a puncture vine that enhances strength and vitality, and it has been used for a very long time in Ayurveda. 

If we talk about muscle growth, then improved testosterone leads to better muscle growth, and Gokshura is very famous amongst athletes for enhancing their performance with better muscle growth. Also, it supports muscle functions and maintains the average fluid balance in the body due to its diuretic properties.

Also Read: Top 10 Superfoods For Athletes To Boost Endurance And Fitness 

4. Trikatu

Trikatu is a mixture of long pepper, ginger, and black pepper, which are the three potent pillars of this herb. The thermogenic effect of Trikatu can boost metabolism.

When the nutrients from these three mixed herbs are properly assimilated, the body can utilise them more effectively for muscle repair and growth. Trikatu provides metabolic benefits along with better nutrient absorption, which promotes lean muscle mass and aids fat loss.

5. Brahmi (Bacopa monnieri)

Brahmi helps create an environment conducive to optimal muscle recovery. It is linked with good cognitive health, calms the mind, and reduces stress due to its antioxidant and adaptogenic properties that promote muscle growth. 

Brahmi contributes to this aspect of overall fitness by providing adequate rest and recovery, which are essential for muscle development.

6. Guggul (Commiphora wightii)

Guggul's anti-inflammatory effects can aid in reducing muscle soreness. The Mukul myrrh tree is the core for obtaining guggul, which is a resin-like thing and can be used in Ayurveda for its cholesterol-lowering and antioxidant properties. 

Also, it supports joint health, promoting faster recovery post-exercise and during resistance training Guggul ensures that the musculoskeletal system functions optimally.

Also Read: A Guide To Ayurvedic Detox At Home For Weight Loss: Tips & Drinks 

7. Fenugreek (Trigonella foenum-graecum)

Fenugreek has antioxidant and anti-inflammatory properties. It is excellent for increasing testosterone in the muscle, resulting in better muscle growth and supporting recovery from intense workouts.

It can be consumed as soaked fenugreek water or powder or as a spice in cooking. Fenugreek supplements are available in the market and can be consumed with proper consultation.

8. Rhodiola Rosea (Solo)

Rhodiola rosea supports the body's response to stress and improves endurance during exercise. Due to its adaptogenic properties, it reduces fatigue, enhances physical performance, and is a potent herb primarily seen in the Himalayas and Ladakh region.

By incorporating Rhodiola into their regimen, athletes can see considerable results in their performance while doing high-intensity workouts. You can find Rhodiola supplements readily in the market.

9. Ginseng (Panax ginseng)

To increase energy levels and enhance overall physical performance by allowing individuals to train more effectively, Ginseng is known for its potential to improve endurance. It also has anti-fatigue effects.

As with any herb, Ginseng is available in various forms, including supplements and teas. It is advisable to consult with a healthcare provider before regular use.

10. Cordyceps Sinensis (Keeda Jadi)

Cordyceps is believed to enhance exercise performance. It is a fungus traditionally used in Chinese medicine, which boosts oxygen utilisation and increases stamina, all of which can contribute to muscle growth.

Athletes use this herb for fitness, and its supplements are available. However, for better guidance, proper consultation should be done with the doctor before consuming this herb.

11. Turmeric (Curcuma longa)

By reducing inflammation in the body with the active compound in turmeric, curcumin has potent anti-inflammatory properties that reduce inflammation and can help in faster recovery from exercise-induced muscle damage.

You can simply use turmeric in cooking or by drinking turmeric water with black pepper for better absorption due to its anti-inflammatory properties’ turmeric works wonders not only in muscle growth but in many other issues.

Also Read: Discover 6 Benefits Of Sarsaparilla Root With Side Effects 

Top 8 Benefits Of Using Ashwagandha For Muscle Growth

Ashwagandha has been traditionally used in Ayurveda to help the body adapt to stress and maintain balance due to its adaptogenic properties. It is often considered one of the best Ayurvedic herbs for muscle building. Here are some reasons why Ashwagandha is favoured for muscle building:

1. Increases Muscle Strength

It may contribute to improved stamina and endurance during workouts Ashwagandha is known for its potential to enhance physical performance, increase muscle strength and allow individuals to engage in more intense training.

2. Boosts Testosterone Levels

Testosterone is a key hormone for muscle growth. Higher testosterone levels can support the development of lean muscle mass. Ashwagandha has been studied for its ability to increase testosterone levels naturally. 

Also Read: Herbal Teas for Men's Health: Improve Energy, Stamina, & More 

3. Reduces Cortisol Levels

Ashwagandha's adaptogenic properties help regulate cortisol levels. Cortisol, the stress hormone, can have catabolic effects on muscles, breaking down muscle tissue for energy, and consumption of Ashwagandha prevents excessive muscle breakdown.

4. Enhances Recovery

This is crucial for overall muscle health and growth. The Ashwagandha herb is believed to have anti-inflammatory properties, promoting faster recovery after intense exercise and aiding in the reduction of inflammation.

5. Supports Weight Management

Maintaining a healthy weight can positively impact muscle development. Ashwagandha has been associated with improvements in reductions in body fat percentage and body composition. 

6. Balances Hormones

Ashwagandha creates a favourable environment for muscle building and increases testosterone by regulating cortisol and other hormonal imbalances in the body that inhibit muscle growth.

7. Increases Energy Levels

Ashwagandha is known to have adaptogenic and revitalising properties. This increased energy can be beneficial for more effective and sustained workouts, providing a natural boost in energy levels. 

8. Improves Overall Well-being

Reduced stress and enhanced mood can contribute to consistent training and recovery. Ashwagandha's holistic approach to promoting mental well-being and physical fitness is crucial for sustained commitment to a muscle-building regimen. 

How To Use Ashwagandha For Muscle Building?

Ashwagandha can be consumed in various forms, including liquid extract, powders, or capsules. 

  • A smaller dose should be started with and increased gradually while keeping an eye on your body's reaction.  

  • Taken with meals, a typical dosage is typically around 300-500 mg of standardised Ashwagandha extract per day.

Especially if you have existing health conditions or are taking medications, it's advisable to consult with a healthcare professional or an Ayurvedic practitioner before incorporating Ashwagandha into your routine for better results.

Also Read: 15 Science Backed Benefits Of Ashwagandha For Skin, Health & Weight Loss 

The Final Say

Embracing the wisdom of Ayurveda along with a diet that is balanced and consistent exercise leads to a way for achieving harmony and strength in the body. This builds long-lasting muscle development and energy. 

Adding ayurvedic herbs for muscle growth into your routine provides a complete and lasting method for physical well-being, taking care of important elements such as stress, and inflammation, and keeping hormones levelled. These herbs help not just with growing muscles but also they are good for your health in general, making sure you feel well all around.

However, it is crucial to approach the incorporation of Ayurvedic herbs for muscle growth with mindfulness. Like any supplementation or lifestyle change, seeking guidance from a healthcare professional or Ayurvedic practitioner is essential. Their expertise ensures personalised advice, safe usage, and optimal integration of these potent herbs into your fitness routine. For more nutrition, diet and health information, check out our website, ToneOp!


1. Does Shatavari increase muscle mass?

Shatavari is known as the queen of herbs that bolster the body’s recovery process and enhance muscle building.

2. What herbs are good for muscle growth?

Ginseng, Turmeric, Ashwagandha, Solo, and other above-mentioned herbs are good for muscle growth, impacting the body’s muscle growth process.

3. Do these herbs have any side effects in your regime?

No, if consumed in moderation, there are no side effects to having these herbs in your regime.

4. Where is Rhodiola Rosea found?

The Rhodiola Rosea is found in the Himalayan regions.

5. Can ashwagandha and Shatavari be consumed with water or milk?

Ashwagandha and Shatavari can be consumed with milk and water as per individual requirements.

6. Which ayurvedic herb is best for muscle building?

Ashwagandha is considered one of the best Ayurvedic herbs for muscle building, promoting strength and endurance while reducing stress and fatigue.


  1. The 9 Ayurvedic herbs that help in muscle growth

  2. Natural Ways to Build Muscle Mass with Ayurveda: Remedies

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