Ashwagandha for Weight Management: Does It Really Help?
In Ayurvedic medicine, ashwagandha has an honored place and is praised for its capacity for balance and well-being.
Is it really that when it comes to helping with weight management?
Ashwagandha has been increasingly scrutinized as a natural supplement for weight loss because it is thought to be an effective way to decrease stress, improve metabolism, and promote overall health.
In this article, I investigate how, according to science, ashwagandha may facilitate weight management.
What is Ashwagandha?
A well-known adaptogenic herb is Ashwagandha or Withania somnifera, which has an unbroken history of use dating back 3,000 years.
Because of its rejuvenating properties, it is often called “Indian ginseng.”
Ashwagandha is an adaptogen that regulates cortisol, the hormone tied to fat storage and weight gain.
This is an herb that is known for its support of the nervous system and physical vigor.
What Role Does Ashwagandha Play in Weight Loss?
One of those is ashwagandha, which may help with weight management in some way, mainly by dealing with the root causes of weight gain, stress, hormonal imbalances, and metabolism.
Reduces Stress and Lowers Cortisol
However, chronic stress provokes the release of the hormone cortisol, which is a hormone that stores fat, especially around the abdomen.
Increased cravings for high-calorie, sugary foods cause people to gain weight over time due to high cortisol levels.
Ashwagandha has actually been studied for its cortisol-lowering effects; cortisol can cause excess weight gain from stress or poor stress management and a heightened appetite (1).
Boosts Metabolism and Energy Levels
Losing weight can be difficult if a person has a sluggish metabolism.
One of the effects of ashwagandha is believed to be that it improves thyroid hormone function, which helps control metabolism (2).
Research shows that supplementing with ashwagandha can increase the functioning of the thyroid hormone and, therefore, metabolic efficiency and energy levels.
In other words, when metabolism is working well, the body burns more calories, which makes weight control easier.
Supports Muscle Mass and Fat Loss
A healthy metabolism requires muscle mass, as this type of tissue burns more calories than fat.
Ashwagandha might help promote muscle strength and endurance, and these could possibly help with body composition (3).
Ashwagandha may reduce fat accumulation as well as preserve muscle, thus creating a lather body weight over time.
Scientific Evidence on Ashwagandha and Weight Management
There are several studies about the correlation between the use of ashwagandha and weight management.
A study published in the Journal of Evidence-Based Complementary & Alternative Medicine reported that those who took ashwagandha actually noticed that their stress levels were lowered, their food cravings were reduced, and their weight decreased, much like those who took the placebo (4).
The Ashwagandha study showed another study that supplementation of Ashwagandha improves body composition by increasing muscle mass and lowering body fat percentage (5).
The fact that research continues on these findings suggests that ashwagandha’s stress-reducing and metabolism-boosting qualities can help enhance healthy weight management.
Best Ways to Use Ashwagandha for Weight Management
Correct use of Ashwagandha helps you reap its weight-control benefits to the maximum.
Ideal Dosage for Weight Loss
Generally, a daily dose of 300 to 600 mg of ashwagandha extract is most commonly recommended.
However, it is shown to reduce levels of cortisol in the dosage as well as enhance metabolism and overall good health.
The best thing to do is to start with a lower dose and work up by increasing your dose depending on how you respond.
Best Time to Take Ashwagandha
When it comes to ashwagandha, the best time to take it is when you want to reduce stress and increase overall health.
Taking it in the morning will help to increase energy and work with metabolic function throughout the day for weight management.
Or you might take it right before you go to bed since taking it prior to bed will also help reduce stress and promote better sleep, which has an effect on weight management.
Forms of Ashwagandha
Ashwagandha is available in capsule form containing either 1 or 2 grams of powder, as a root powder, and as a tincture.
Capsules or Tablets: convenient and pre-measured for easy daily use.
Smoothies, tea, or warm milk: This can be mixed and stirred into the smoothies, tea, or warm milk.
Tinctures: liquid extracts are concentrated in smaller dosages.
As both effective forms, this choice is person-dependent and lifestyle-dependent.
Ashwagandha vs. Other Natural Weight Management Solutions
Ashwagandha is one of the many essential natural remedies that purport to assist with weight management.
Ashwagandha vs. Green Tea
Catechins are the compound in green tea that is responsible for metabolism-boosting properties.
Green tea primarily enhances calorie burning, while Ashwagandha also tackles stress-induced weight gain. Therefore, it is a more complete approach.
Ashwagandha vs. Turmeric
Its anti-inflammatory benefits make turmeric a valuable agent in helping you lose weight by reducing bloating and helping you digest.
However, if the person is an emotional eater, then the Ashwagandha is more helpful to provide hormonal balance and stress relief.
Ashwagandha vs. Other Adaptogens
Aside from rhodiola and ginseng, ashwagandha also provides stress benefits, but it is more effective in lowering cortisol and improving sleep—both key things related to weight loss.
Potential Side Effects and Who Should Avoid Ashwagandha
Though Ashwagandha is safe, some should exercise caution.
Possible side effects include:
- Sensitivity in individuals can cause digestive issues, nausea, or an upset stomach.
- Effects of drowsiness prevalent on high doses
- Be lower than what may not be fine for diabetics without medical supervision.
Ashwagandha should be avoided by pregnant women, breastfeeding mothers, or guests with thyroid disorders, who will need advice from a healthcare provider before taking it.
Final Thoughts
Ashwagandha provides a natural and holistic approach to weight management anchored on stress, metabolism, and body composition.
It can be a valuable addition to a healthy lifestyle because it reduces cortisol, supports muscle mass, and boosts energy overall.
Nevertheless, those results will yield better if used in conjunction with a solid diet, regular exercise, and appropriate sleep.
If you’re interested in trying Ashwagandha for your weight management journey, it may be a natural option for you.
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FAQs
What dose of Ashwagandha will benefit me for dieting?
The dose tends to be 300–600 mg per day, but a lower initial amount is recommended and then increased according to response.
Does ashwagandha help prevent and reduce belly fat?
And yes, ashwagandha can help reduce belly fat, decrease cortisol levels, and reduce fat accumulation as a result of stress.
When is the most appropriate time to take Ashwagandha for weight loss?
Take it in the morning for metabolism support. It serves as a sleep aid as well as stress relief.
Does ashwagandha increase weight in some individuals?
It is important to note that weight gain from a single use of ashwagandha is not real; it is a result of increased muscle mass, hence the slight change in weight.
For how long does one have to consume ashwagandha daily to get weight management benefits?
Strong results have been shown in most studies within 4–8 weeks of well-taken care of use.
Related Studies
1. Title: An investigation into the stress-relieving and pharmacological effects of ashwagandha
This study found that ashwagandha supplementation significantly reduced morning cortisol levels in chronically stressed adults, indicating its potential to mitigate stress-induced weight gain.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6750292/
2. Title: Effects of Ashwagandha on Thyroid Hormones in Hypothyroidism
A study showed that ashwagandha supplementation improved thyroid hormone levels (T3, T4, and TSH) in individuals with hypothyroidism, suggesting its potential to enhance thyroid function.
Link: https://www.medicinenet.com/does_ashwagandha_affect_thyroid_hypothyroidism/article.htm
3. Title: Examining the effect of Withania somnifera supplementation on muscle strength and recovery
This study demonstrated that ashwagandha supplementation significantly increased muscle strength and mass while reducing body fat in young males undergoing resistance training.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC4658772/
4. Title: Body Weight Management in Adults Under Chronic Stress Through Ashwagandha Root Extract
This study found that ashwagandha root extract reduced stress and food cravings, contributing to body weight management in adults under chronic stress.
Link: https://pubmed.ncbi.nlm.nih.gov/27055824/
5. Title: Effects of Ashwagandha (Withania Somnifera) Supplementation on Body Composition
Although this study found no significant effect of ashwagandha on body composition compared to placebo, it highlighted the general trend of increased fat-free mass and muscle mass during intense training.
Link: https://sciendo.com/article/10.2478/pjst-2023-0022
