Like many other dietary supplements, herbal supplements (HSs) continue to receive enormous attention from competitive and recreational athletes. The hope of enhanced performance coupled with the mistaken belief that plant-derived substances offer an additional layer of safety, helps to inflate the appeal and popularity of these products. Athletes and Dietitians who work with athletic populations are constantly fielding queries and have the difficult yet crucial task of educating on the actual science.
HSs are derived from herbal products extracted from various plant and fungus-based sources, including seeds, roots, leaves, bark, berries, flowers, and mushrooms. Adaptogenic herbs are a subcategory which includes plant or mushroom derivatives that may help the body adapt to stressors via a variety of pathways.
Sales of HSs exceeded $12.5 billion in 2023 in the US alone, and the industry shows no signs of slowing down. According to data published in 2022, 50% of the US population uses herbal products and believes that they are safer than medications.
Evaluation of Herbal Supplements
Like other dietary supplements, some, but not all, HSs are not strictly regulated as ‘medicine’. They may contain one or more herbal ingredients. HSs can be administered in various ways, including pills, capsules, powders, tinctures, topical treatments, and teas—all sold at pharmacies and health stores and online. Herbal products often further contribute to the confusion as they are often considered “natural” or “from nature” by consumers, sparking the misconception that this makes them safe by default.
Research is limited in herbal supplements, but there is data to support that labelling on products sometimes does not accurately reflect their contents and may have inconsistencies in dosing across brands and individual product lines. There are also risks to health associated with side effects and interactions with prescription medications.
Researchers highlight a series of documented adverse reactions globally associated with HSs including hallucinations, convulsions, cerebral haemorrhage, perforation of the gastrointestinal tract, congestive heart failure, renal failure, liver damage, respiratory arrest, and cancer. However, luckily, this not the case in Ireland or indeed across the EU..
There is also evidence that HSs are sometimes contaminated with fungi, heavy metals, and other substances not intended as part of the formulation. In one US study, researchers tested duplicate containers of 29 different herbal products and discovered differences in potency relative to label specifications as well as contaminants in an overwhelming majority of products.
Herbal Supplement Hit List
While decisions about the use of HSs should always be customized to the individual after a proper assessment by a qualified professional, here is a short list of HSs that have some evidence to support their use in performance and recovery enhancement in certain doses and settings.
Curcumin
You can thank the adaptogen curcumin for the vibrant, golden colour of turmeric powder, and when it comes to performance, this phenolic compound also earns accolades.
When compared with placebo, oral curcumin supplementation reduced creatine kinase and inflammatory cytokine levels, linking it to improved recovery via its anti-inflammatory effects. For athletes with joint pain or osteoarthritis, rather than using turmeric, supplementing with curcumin and piperine may be beneficial. Curcumin is the polyphenol in turmeric with anti-inflammatory benefits for joint pain and muscle recovery at certain doses. While all athletes should speak with their doctor and dietitian first, it’s recommended to take 200- 500 mg, depending on the form, along with 5 mg of piperine per 500 mg to enhance bioavailability. This is where a well-formulated product becomes important. Sona Turmeric Max provides 95% standardised turmeric extract, delivering a full 200 mg of curcumin in each convenient one-a-day capsule. It also includes black pepper extract, supplying piperine to support curcumin absorption, which is known to be significantly higher when combined with black pepper compared to turmeric alone.
For those looking to support joint mobility, maintain an active lifestyle, or optimise recovery after training, a standardised curcumin and piperine combination offers a more targeted approach than regular turmeric powders. By delivering the maximum recommended daily dose of curcumin for adults in a single capsule, Sona Turmeric Max fits easily into a structured supplement routine focused on inflammation management, joint health and overall resilience.
Cordyceps
Not a plant but a fungus, the cordyceps mushroom was traditionally grown on an insect host but is now often cultivated using grains like oats or rice. This adaptogen continues to gain attention as well as a growing body of evidence to support its use in performance enhancement. The most interesting research surrounding cordyceps involves how it may improve endurance and energy. Experimental research supports improved endurance in marathon runners after 12 weeks of supplementation.
There is also evidence of an increased cardiovascular response in healthy adult runners at a dose of 2 g per day.1,7An animal study published in 2020 determined that cordyceps may enable increased adenosine triphosphate production, which may delay the onset of muscle fatigue.9 A 2016 study found that acute supplementation (one to three weeks) of a mushroom blend including cordyceps elicited improved tolerance to high intensity cycling; authors speculate chronic use may yield improved results.10 While doses of 2 g per day appear to be safe based on the literature, there is a risk of stomach upset at higher doses.
Rhodiola
This perennial herb has been used in Chinese medicine for generations, but data on athletic performance is still limited. Data published in 2022 highlighting the potential role of rhodiola for performance: A systematic review and meta-analysis found that rhodiola may benefit exercise performance by reducing muscle damage from training, reducing oxidative stress, and improving explosive power movements. While interesting, more research is needed to determine the effects of taking this product long term as research on rhodiola is still new. Rhodiola is contraindicated with several medications including blood thinners, antidiabetic drugs, immunosuppressants; other reported side effects include dizziness and dry mouth.
Ginger
Ginger root has long been touted for its digestive benefits and there is some data to support its use with an athletic population. Doses of less than 5 g per day carry a low risk of side effects. Small studies have linked ginger usage in athletes to reduced muscle soreness and decreased biomarkers of inflammation. A study published in 2018 evaluated the benefit of five-day, 1.425 g dosed ginger root supplementation on male and female runners and determined that there was a small reduction in muscle soreness compared with placebo. A concentrated supplement such as Sona Ginger Max provides natural ginger with a high level of gingerols in each vegan capsule. Alongside its potential role in muscle comfort and recovery, ginger is widely used as a digestive aid and to help ease feelings of nausea, making it a practical addition to both training and travel routines.
Overhyped Supplements
The list of overhyped supplements stretches far and wide, but there is a pool of popular products athletes ask about. In some cases, these HSs lack compelling evidence for efficacy, but they may also carry higher risks of side effects and negative interactions with medications.
Ashwagandha
This adaptogenic herb is everywhere. From pills and powders to energy drinks and lip balm. There are claims surrounding ashwagandha and performance but is there science to back it up? There are several factors to consider. Ashwagandha may be overhyped, especially for those participating in endurance sports and/or who often experience GI upset during training.
Athletes are already at a higher risk of GI discomfort, and according to the NIH (US National Institutes of Health), common side effects of ashwagandha include upset stomach and loose stools. While considered safe for short term use, evidence is lacking on safety of regular intake past three months.. Therapeutic dosing for ashwagandha use also remains unclear as researched dosing ranges from 120 mg to 12,000 mg.
Berberine
Berberine has gained popularity on social media since it is advertised as a “Natural GLP-1.” This may appeal to athletes, as many report a desire to lose weight, even when it is not warranted. Evidence for using berberine for weight loss in healthy individuals is lacking and it may have a dangerous impact on blood sugar levels.
St. John’s Wort
Promoted as an herbal remedy for depression and other mood disorders, athletes suffering from mental health struggles may be interested in taking St. John’s Wort. Using this HS may put athletes at risk for doping violations, as well as a long list of side effects including dizziness, drowsiness, fatigue, and upset stomach. This herbal product also has an alarmingly long list of potential interactions with medications, most noticeably hormonal contraceptives, antidepressants, bronchodilators, and blood thinners.
The Bottom Line
There is no magic pill that allows for shortcuts, herbal or otherwise. The risks of using most HSs appears to outweigh the benefits, especially for drug tested athletes. While there are some HSs that show promise, it remains imperative that their utilization be from a trusted and tested source.
To put it simply, no supplement will ever fix improper fuelling no matter the athlete. If an athlete is participating in fasted workouts, skipping post workout fuel, and not focusing on meeting their energy needs, they will never see the full benefit of any supplement even if it is backed by research.
References
Sellami M, Slimeni O, Pokrywka A, et al. Herbal medicine for sports: a review. J Int Soc Sports Nutr. 2018;15:14.
Smith T, Lang C, Craft E. US sales of herbal supplements increase 4.4% in 2023. HerbalGram. 2024;141:54-69. Accessed July 30, 2025.
Williams CT. Herbal supplements: precautions and safe use. Nurs Clin North Am. 2021;56(1):1-21.
Ramirez LI, Kanwugu ON, Ivantsova MN. Impact of herbal supplements nowadays: an overview. ChimTechActa. 2022;9(2S):202292S4.