Best Herbs or herbal extracts used in bodybuilding

 

There are various herbs and herbal extracts that are commonly used in the context of bodybuilding and athletic performance. Here are a few examples:

1. Ashwagandha: Ashwagandha, also known as Withania somnifera, is an herb that has been used for centuries in Ayurvedic medicine. It is believed to have adaptogenic properties, meaning it may help the body adapt to stress and promote overall well-being. In the context of bodybuilding, Ashwagandha has gained attention for its potential benefits in enhancing athletic performance and supporting muscle growth. Some research suggests that Ashwagandha supplementation may improve strength, endurance, and muscle recovery. It has also been associated with increased muscle mass, testosterone levels, and reduced exercise-induced muscle damage. Additionally, Ashwagandha may have positive effects on stress reduction and sleep quality, which can indirectly support exercise and muscle-building efforts.
2. Ginseng: Ginseng is an herb that has been used in traditional medicine for centuries. In the context of bodybuilding and athletic performance, ginseng is believed to provide several potential benefits. One of the main benefits of ginseng is its potential to enhance energy levels and combat fatigue. It may help improve physical performance and endurance during workouts or intense training sessions. Some studies have suggested that ginseng supplementation can lead to increased aerobic capacity, reduced exercise-induced fatigue, and improved recovery. Ginseng is also believed to have adaptogenic properties, meaning it may help the body better adapt to stress. This can be beneficial for athletes undergoing rigorous training, as it may support overall well-being and help reduce the negative impact of stress on the body.
3. Bitter orange: Bitter orange, also known as Citrus aurantium, is a fruit extract that has been used in traditional medicine and dietary supplements. It contains various compounds, including synephrine, which is believed to have stimulant properties. In the context of bodybuilding and athletic performance, bitter orange has been marketed as a weight loss and energy-enhancing supplement. It is claimed to increase metabolism, suppress appetite, and improve exercise performance. However, the safety and efficacy of bitter orange for bodybuilding purposes are subjects of debate. The use of bitter orange, particularly its synephrine content, has been associated with potential cardiovascular risks and adverse effects. These include increased heart rate, elevated blood pressure, and interactions with other medications or supplements.
4. Echinacea: Echinacea is an herb commonly used for its potential immune-boosting properties. While it is popularly used for supporting overall immune health, there is limited evidence to suggest a direct link between echinacea and bodybuilding or athletic performance enhancement. Some studies suggest that echinacea may have anti-inflammatory properties, which could be beneficial for muscle recovery and reducing exercise-induced inflammation. However, the research on its specific impact on bodybuilding or athletic performance is limited and inconclusive.
5. Ginkgo biloba: Ginkgo biloba is an herb known for its potential cognitive-enhancing effects and its use in traditional medicine. However, its direct impact on bodybuilding or athletic performance enhancement is limited. Ginkgo biloba is believed to improve blood circulation and has antioxidant properties. Some individuals believe that enhanced blood flow could potentially benefit muscle growth and exercise performance. However, the scientific evidence supporting these claims is limited and inconsistent. It’s important to note that ginkgo biloba may interact with certain medications, including blood thinners, and can cause side effects such as headaches, dizziness, and upset stomach in some individuals.
6. Green tea: Green tea is a popular beverage known for its potential health benefits, including its antioxidant properties and the presence of compounds such as catechins and caffeine. In the context of bodybuilding and athletic performance, green tea may offer some advantages.

• Fat oxidation: Green tea has been studied for its potential to enhance fat oxidation (the process of burning fat for energy). Some research suggests that the catechins and caffeine in green tea may increase metabolic rate and fat oxidation, which could potentially support weight management and body composition goals.
• Energy and focus: Green tea contains caffeine, which is known to provide a stimulant effect. This can help increase energy levels, improve focus, and potentially enhance performance during workouts or training sessions.
• Antioxidant and anti-inflammatory effects: Green tea is rich in antioxidants, which can help reduce oxidative stress and inflammation in the body. This may support overall recovery and mitigate exercise-induced damage.

While green tea shows promise in these areas, it’s important to note that its effects on bodybuilding and athletic performance are relatively modest. It should be seen as part of an overall healthy lifestyle that includes proper nutrition, regular exercise, and adequate rest and recovery.

1. Gaurana: Guarana is a plant native to the Amazon rainforest and its seeds are known for their high caffeine content. In the context of bodybuilding and athletic performance, guarana is often used as a stimulant due to its caffeine content and potential energising effects. Caffeine is a well-known stimulant that can increase alertness, focus, and exercise performance. It has been shown to improve endurance, delay fatigue, and enhance mental and physical performance during workouts or training sessions. Guarana’s caffeine content can provide similar benefits in terms of increased energy and focus.
2. Milk thistle: Milk thistle, also known as Silybum marianum, is an herb commonly used for its potential liver-protective properties. While milk thistle is primarily associated with liver health, it does not have a direct impact on bodybuilding or athletic performance enhancement. Milk thistle contains a flavonoid compound called silymarin, which is believed to have antioxidant and anti-inflammatory effects on the liver. It may help protect liver cells from damage caused by toxins or certain medications.
3. Gokshura:Gokshura, also known as Tribulus terrestris, is an herb that has been traditionally used in Ayurvedic medicine for various purposes, including its potential impact on male reproductive health and vitality. In the context of bodybuilding and athletic performance, gokshura has gained attention as a supplement believed to enhance testosterone levels and support muscle growth. One of the main reasons gokshura is associated with bodybuilding is its purported ability to increase testosterone production. Testosterone is a hormone that plays a crucial role in muscle development and strength. Some proponents claim that gokshura can enhance muscle growth, improve athletic performance, and support overall vitality.
4. Safed Musli: Safed Musli, scientifically known as Chlorophytum borivilianum, is an herb that is traditionally used in Ayurvedic medicine. It has gained popularity as a potential aphrodisiac and adaptogenic herb. While it is sometimes marketed as a supplement for bodybuilding and athletic performance enhancement, there is limited scientific evidence to support its direct effects in these areas. Safed Musli is believed to have potential benefits for male reproductive health and vitality. Some proponents claim that it can enhance testosterone levels, increase muscle mass, and improve athletic performance.
5. Shatavari: Shatavari, scientifically known as Asparagus racemosus, is an herb commonly used in Ayurvedic medicine for its potential health benefits, particularly for female reproductive health and hormonal balance. While it is primarily associated with female health, there is limited evidence to support its direct effects on bodybuilding or athletic performance enhancement. Shatavari is believed to have adaptogenic properties, which means it may help the body better cope with stress. It is also known for its potential estrogenic activity, which could potentially impact hormone balance.
6. Eleuthero: Eleuthero, also known as Siberian ginseng or Eleutherococcus senticosus, is an herb that has been traditionally used in herbal medicine, particularly in Eastern Asia. It is believed to have adaptogenic properties, meaning it may help the body adapt to stress and promote overall well-being. In the context of bodybuilding and athletic performance, eleuthero is sometimes used as a supplement to support energy, endurance, and recovery. It is claimed to enhance physical performance, improve stamina, and reduce fatigue.
7. Tongkat Ali: Tongkat Ali, scientifically known as Eurycoma longifolia, is an herb native to Southeast Asia. It has been traditionally used in traditional medicine for its potential aphrodisiac and testosterone-boosting properties. In the context of bodybuilding and athletic performance, Tongkat Ali is sometimes used as a supplement to enhance strength, muscle mass, and overall physical performance.Tongkat Ali is believed to have potential benefits for male reproductive health and hormonal balance. Some proponents claim that it can increase testosterone levels, improve muscle growth, and enhance athletic performance.
8. Turmeric: Turmeric, a bright yellow spice derived from the Curcuma longa plant, contains a compound called curcumin, which has been studied for its potential health benefits. While turmeric is primarily known for its anti-inflammatory and antioxidant properties, its direct impact on bodybuilding or athletic performance enhancement is limited. Curcumin has been shown to have anti-inflammatory effects, which may help reduce exercise-induced inflammation and support recovery. It also exhibits antioxidant properties, which can help combat oxidative stress and potentially aid in overall health. However, it’s important to note that the bioavailability of curcumin is generally low, meaning that the body may have difficulty absorbing it effectively. To enhance its absorption, it is often recommended to consume turmeric with black pepper or in combination with fats. While turmeric can be a part of a balanced diet and overall healthy lifestyle, its effects on muscle growth, strength, or exercise performance are not well-established. It should be seen as a complementary ingredient rather than a primary factor in bodybuilding or athletic performance.
9. Shilajit: Shilajit is a sticky resin-like substance that is found primarily in the Himalayas and other mountainous regions. It is formed from the decomposition of plant material over centuries and is commonly used in Ayurvedic medicine. Shilajit is believed to possess various health benefits, but its direct impact on bodybuilding or athletic performance enhancement is limited. Shilajit is often claimed to boost energy, enhance strength, and improve physical performance. It contains numerous minerals, trace elements, and bioactive compounds that may have antioxidant and anti-inflammatory effects. It is also known to contain fulvic acid, which can potentially enhance nutrient absorption and support overall well-being.
10. Fenugreek: Fenugreek, scientifically known as Trigonella foenum-graecum, is an herb commonly used in traditional medicine and culinary practices. In the context of bodybuilding and athletic performance, fenugreek has gained attention due to its potential effects on testosterone levels and exercise performance. Fenugreek seeds contain compounds like saponins, specifically protodioscin, which is believed to have an influence on testosterone production. Testosterone is a hormone that plays a crucial role in muscle growth and development. Some studies have suggested that fenugreek supplementation may have positive effects on testosterone levels, muscle strength, and body composition. Additionally, fenugreek may have other benefits related to exercise, such as increased endurance and reduced exercise-induced inflammation. It also contains fibre and other nutrients that can support overall health and well-being.
11. Maca root: Maca root, scientifically known as Lepidium meyenii, is a plant native to the high-altitude regions of the Andes in Peru. It has been used for centuries in traditional medicine for its potential health benefits. In the context of bodybuilding and athletic performance, maca root has gained popularity as a supplement believed to enhance energy, stamina, and overall physical performance. Maca root is often touted for its potential effects on hormonal balance and libido. It is claimed to have adaptogenic properties, meaning it may help the body adapt to stress and support overall well-being. Some proponents also suggest that maca root can aid in muscle growth, strength, and endurance.
12. Rhodiola Rosea: Rhodiola rosea, also known as Arctic root or golden root, is an adaptogenic herb that has been used in traditional medicine for its potential health benefits. In the context of bodybuilding and athletic performance, Rhodiola rosea has gained attention as a potential supplement to enhance physical performance, reduce fatigue, and improve recovery. Rhodiola rosea is believed to have adaptogenic properties, which means it may help the body adapt to stress and promote overall well-being. It has been studied for its potential effects on physical and mental performance, including endurance, strength, and focus. Some research suggests that Rhodiola rosea supplementation may improve exercise performance, reduce perceived exertion, and decrease fatigue.
13. Saw Palmetto: Saw palmetto is a small palm tree native to the southeastern United States. The berries of the saw palmetto plant are commonly used in herbal supplements and have been traditionally used for various health purposes, primarily related to the prostate gland. However, its direct impact on bodybuilding or athletic performance enhancement is limited. Saw palmetto is often used to support prostate health and manage symptoms associated with benign prostatic hyperplasia (BPH), a non-cancerous enlargement of the prostate gland. Some proponents suggest that saw palmetto may indirectly benefit bodybuilding and athletic performance by promoting hormonal balance, specifically related to testosterone and dihydrotestosterone (DHT).
14. Calendula: Calendula, also known as marigold, is a flowering plant that is often used for its medicinal properties. While calendula has various potential health benefits, its direct impact on bodybuilding or athletic performance enhancement is limited. Calendula is commonly used topically in skincare products for its soothing and anti-inflammatory properties. It may help with skin irritation, wound healing, and reducing inflammation in the skin. However, there is limited scientific research specifically on the use of calendula in bodybuilding or athletic performance. In terms of internal use, calendula is often consumed as a tea or used as an ingredient in herbal preparations. It contains compounds that have antioxidant and anti-inflammatory effects, which can support overall health and well-being. However, there is no substantial evidence to suggest that calendula directly enhances muscle growth, strength, or exercise performance.
15. St. John’s wort: St. John’s wort (Hypericum perforatum) is an herb that has been used for centuries in traditional medicine. It is primarily known for its potential antidepressant effects and has been studied for its impact on mental health conditions such as depression and anxiety. However, its direct impact on bodybuilding or athletic performance enhancement is limited. While St. John’s wort may have mood-related benefits, there is no substantial scientific evidence to suggest that it directly enhances muscle growth, strength, or exercise performance. Its primary use and research focus are related to mental health and emotional well-being.
16. Salab Punja: Salab Punja, scientifically known as Dactylorhiza hatagirea, is an orchid species found in the Himalayan region. It has been traditionally used in Ayurvedic medicine for various purposes, including as an aphrodisiac and for its potential effects on sexual health and vitality. However, its direct impact on bodybuilding or athletic performance enhancement is limited. Salab Punja is often claimed to have potential benefits for improving strength, stamina, and energy levels. Some proponents suggest that it may indirectly support bodybuilding and athletic performance by enhancing hormonal balance and promoting overall vitality.
17. Saffron: Saffron is derived from the flower of Crocus sativus and is known for its distinct flavour and aroma. It contains several compounds with antioxidant properties and has been traditionally used for its potential mood-enhancing and anti-inflammatory effects. However, there is no substantial scientific evidence to suggest that saffron directly enhances muscle growth, strength, or exercise performance.
18. Cinnamon: Cinnamon is obtained from the inner bark of Cinnamomum trees and is well-known for its warm and sweet flavour. It contains antioxidants and has been studied for its potential effects on blood sugar regulation and insulin sensitivity. While cinnamon may have metabolic benefits, its direct impact on muscle growth or athletic performance is limited and not well-researched.
19. Jiaogulan: Jiaogulan, also known as Gynostemma pentaphyllum, is a herb native to certain parts of Asia, including China, Japan, and Korea. It has been used in traditional medicine for its potential health benefits, including adaptogenic properties and antioxidant effects. While jiaogulan has gained popularity as a potential supplement for overall health and well-being, its direct impact on bodybuilding or athletic performance enhancement is limited. Jiaogulan is often promoted for its adaptogenic properties, which are believed to help the body adapt to stress and promote balance. It has been studied for its potential effects on various aspects of health, including cardiovascular health, immune function, and exercise performance. Some research suggests that jiaogulan may have antioxidant and anti-inflammatory effects, which can be beneficial for recovery and overall health.
20. Apigenin: Apigenin is a flavonoid compound found in various fruits, vegetables, and herbs, including parsley, chamomile, celery, and oranges. It has gained attention for its potential health benefits, including antioxidant, anti-inflammatory, and anticancer properties. While apigenin has been studied for its effects on various aspects of health, its direct impact on bodybuilding or athletic performance enhancement is limited. Apigenin has been researched for its potential effects on cellular processes, such as reducing inflammation and oxidative stress, as well as its interactions with certain receptors in the body. It may have a role in modulating certain signalling pathways that are relevant to muscle growth and exercise performance.
21. Astragalus: Astragalus is a herb commonly used in traditional Chinese medicine and is known for its potential benefits in bodybuilding. Here are some of the key benefits of astragalus for bodybuilders:

• Enhanced immune function: Astragalus has been reported to support a healthy immune system, which is important for athletes engaging in intense training. A robust immune system helps reduce the risk of illness and ensures consistent training.
• Adaptogenic properties: Astragalus is considered an adaptogen, which means it may help the body cope with physical and mental stress. This can be beneficial for bodybuilders who experience high levels of physical stress during intense workouts.
• Increased energy levels: Astragalus has been suggested to enhance energy production and improve stamina. This can aid bodybuilders in maintaining their energy levels throughout intense training sessions.
• Anti-inflammatory effects: Astragalus contains compounds that possess anti-inflammatory properties. This can aid in reducing inflammation caused by intense workouts, helping to alleviate muscle soreness and promote faster recovery.
• Antioxidant support: Astragalus is rich in antioxidants, which can help combat oxidative stress caused by intense physical exercise. Antioxidants protect the body against free radicals, which can damage cells and impair recovery.

28. Yohimbe: Yohimbe is a tree bark extract that is sometimes used in bodybuilding and fitness due to its potential benefits. Here are some key points about yohimbe’s benefits in bodybuilding:

• Fat burning: Yohimbe has been reported to have a thermogenic effect, meaning it may increase body temperature and stimulate fat burning. It is often used as a supplement to support weight loss and help reduce body fat.
• Energy and focus: Yohimbe is believed to have stimulant properties that can enhance energy levels and mental focus during workouts. This can help with intensity and performance during training sessions.
• Appetite suppression: Yohimbe may have appetite suppressant effects, which can be useful for those aiming to control food cravings and maintain a calorie deficit for weight loss purposes.
• Enhanced blood flow: Yohimbe has vasodilatory effects, meaning it may widen blood vessels and improve blood circulation. This can potentially benefit athletes by increasing nutrient and oxygen delivery to muscles, aiding in performance and recovery.
• Libido and sexual performance: Yohimbe is known for its reputation as an aphrodisiac and is often used to support sexual health. Some bodybuilders may use it for its potential benefits on libido and sexual performance.

29. Moringa: In bodybuilding, moringa can offer several potential benefits. Here’s a summary of how moringa can be beneficial for bodybuilders:

• High Nutritional Content: Moringa leaves are packed with essential nutrients, including protein, vitamins (such as vitamin C, vitamin A, and B vitamins), minerals (such as calcium and magnesium), and antioxidants. These nutrients can support muscle growth, recovery, and overall health.
• Muscle Recovery: Moringa contains anti-inflammatory compounds that may help reduce exercise-induced inflammation and aid in muscle recovery. This can be beneficial for bodybuilders who engage in intense training sessions.
• Increased Energy and Endurance: Moringa leaves contain nutrients that can support energy production, such as iron, magnesium, and B vitamins. Consuming moringa may help boost energy levels and enhance endurance during workouts.
• Antioxidant Support: Moringa is rich in antioxidants, such as flavonoids and polyphenols, which can help protect the body against oxidative stress caused by intense exercise. Antioxidants may also aid in reducing muscle damage and promoting recovery.
• Nutrient Absorption: Moringa leaves contain compounds that can enhance nutrient absorption in the body, including amino acids and chlorophyll. This can assist bodybuilders in maximising the utilisation of nutrients from their diet, promoting muscle growth and recovery.
• Joint Health: Some research suggests that moringa possesses anti-inflammatory properties that may benefit joint health. Bodybuilders often put significant stress on their joints, and incorporating moringa into their diet could potentially support joint health and reduce discomfort.

30. Horny goat weed: horny goat weed is a traditional Chinese medicinal herb that is sometimes used as a supplement in bodybuilding. It contains the compound icariin, which is believed to have potential benefits such as increasing blood flow, regulating testosterone, and supporting bone health. However, while it is marketed for bodybuilding purposes, scientific evidence supporting its direct effects on muscle growth and athletic performance in humans is limited.

31. 31. Ephedra: Ephedra, also known as Ma Huang, is a plant that contains ephedrine and pseudoephedrine, alkaloids that have stimulant properties. In the past, ephedra was used in dietary supplements for weight loss, increased energy, and athletic performance enhancement.

32. Fadogia agrestis: Fadogia agrestis is a plant traditionally used in West African medicine. Some claimed benefits include its potential to enhance libido and sexual health, support testosterone levels, improve mood, and possess anti-inflammatory properties.

33. Damiana: Damiana (Turnera diffusa) is an herb with traditional uses that include being an aphrodisiac, mood enhancer, digestive aid, urinary health supporter, energy booster, and respiratory health remedy. 

34. Kanna: Kanna (Sceletium tortuosum) is a plant with traditional uses for mood enhancement, stress relief, appetite suppression, social interaction, cognitive benefits, and potential energy and endurance enhancement.

35. Hawthorn berry: Hawthorn berries (Crataegus species) have been used in traditional medicine for centuries and are believed to offer various health benefits like heart health, provide antioxidants, help with cholesterol, Mild Sedative and Anxiolytic Effects, Digestive health,Immune System Support, Mild Diuretic Effect, menstrual health.

36. Cissus Quadrangularis: Cissus quadrangularis is a medicinal plant used in traditional medicine for various purposes. In short, it is believed to have potential benefits for bone health, joint health, and weight management. Some studies suggest that it may help with bone healing, reduce joint pain, and support weight loss efforts. 
37. Coleus Forskohlii: Coleus forskohlii is a plant that contains forskolin, a compound with potential health benefits. These include possible effects on weight management, respiratory health (like asthma), heart health, glaucoma treatment, and testosterone levels.

38. Mucuna Pruriens: Mucuna pruriens is a plant that contains L-DOPA, a compound that can be converted into dopamine in the brain. Some potential benefits associated with Mucuna pruriens include mood enhancement, stress reduction, potential cognitive support, improved libido and sexual health (especially for males), antioxidant properties, and potential neuroprotective effects.

39. Bulbine Natalensis: Bulbine natalensis is an herb that has been traditionally used for potential benefits related to testosterone support, libido enhancement, aphrodisiac effects, and exercise performance. 

40. Sunflower lecithin: Sunflower lecithin offers benefits such as improving the texture of foods, providing choline for brain and liver health, aiding digestion and fat metabolism, potentially supporting cardiovascular health, and offering an allergen-free alternative to soy lecithin.

41. Pygeum extract: Pygeum extract is derived from the bark of the African cherry tree and is commonly used as a herbal supplement. It is believed to support prostate health by potentially reducing symptoms of benign prostatic hyperplasia (BPH), such as urinary issues. It may also have anti-inflammatory, antioxidant, and mild anti-androgenic effects.

42. Goji berry: Goji berries are small red or orange berries known for their rich nutrient content, antioxidants, and potential health benefits. They are believed to support eye health, provide antioxidants for immune support, offer potential anti-inflammatory effects, and contribute to overall well being.

43. Chamomile: Chamomile is an herb known for its calming and soothing properties. It’s used to promote relaxation, improve sleep, aid digestion, reduce inflammation, support skin health, and manage mild anxiety. Chamomile is often consumed as a tea or used topically in skincare products.

44. Turkesterone: Ajuga turkestanica, also known as Turkesterone, is a plant that belongs to the mint family (Lamiaceae) and is native to Central Asia. It’s notable for containing compounds known as ecdysteroids, which are plant-based steroids. These compounds are often associated with potential benefits for muscle growth, endurance, and overall athletic performance.

Ajuga turkestanica extract, specifically Turkesterone, has gained attention in the sports and fitness community due to its purported anabolic and adaptogenic properties. Anabolic refers to its potential to support muscle protein synthesis and growth, while adaptogenic refers to its potential to help the body adapt to stress and improve overall well-being.

45. Rosemary extract: Rosemary leaf extract offers potential benefits such as antioxidants for cell protection, anti-inflammatory effects, possible brain health support, digestion aid, antibacterial properties, potential hair and skin benefits, and potential heart health improvements. 

46. Lemon balm: Lemon balm (Melissa officinalis) offers potential benefits such as:

• Calming: Lemon balm may help reduce stress, anxiety, and promote relaxation.
• Sleep Aid: It may aid sleep and improve sleep quality.
• Cognitive Function: Lemon balm could enhance memory and cognitive performance.
• Digestive Support: It may alleviate digestive discomfort and aid digestion.
• Antioxidant: Lemon balm contains antioxidants that help protect cells from damage.
• Cold Sore Relief: Topical lemon balm applications may help with cold sores.
• Anti-Inflammatory: It might have anti-inflammatory properties.
• Mood Enhancement: Lemon balm could have a positive impact on mood.