Ashwagandha, also known as Withania somnifera or Indian ginseng, is an ancient herb used in traditional Ayurvedic medicine for its numerous health benefits. Derived from Sanskrit, "ashwagandha" translates to "smell of the horse," indicating the herb's ability to provide strength and vitality. This evergreen shrub, found in India, Africa, and parts of the Middle East, has been a staple in Ayurvedic medicine for thousands of years. Ayurvedic medicine is a healing tradition that uses nutrition, exercise, mindfulness practices, and botanicals to promote balance between the body, mind, spirit, and environment.
While ashwagandha is not a direct weight loss supplement, it may indirectly support weight management. Incorporating ashwagandha into your weight loss journey may provide numerous benefits, from stress reduction and increased energy levels to fat reduction and appetite regulation. Remember that ashwagandha is just one piece of the puzzle. In conclusion, ashwagandha can be a valuable addition to your weight loss journey.
Understanding Ashwagandha
Ashwagandha contains active compounds called withanolides, which are believed to contribute to its health benefits. Commercially available remedies are typically made from the roots of the ashwagandha plant and are formulated into capsules, gummies, liquid drops, and powders that you can mix into drinks. For centuries, people have used ashwagandha root and leaves for herbal remedies to treat various conditions. The root of the herb is the most commonly used part for supplementation, and it’s rich in bioactive compounds like alkaloids, flavonoids, glycosides, steroids, and steroidal lactones.
Potential Benefits of Ashwagandha
Thousands of years of Ayurveda suggest that ashwagandha can help improve both your physical and mental health. Proponents use it as an herbal remedy for everything from managing stress to reducing cancer risk. As far as Western medicine is concerned, more rigorous research is needed. Studies done on ashwagandha have been small in size. The dosages and formulations studied haven’t been consistent. And the results have been mixed. All in all, it’s tough to draw definitive conclusions from the data available.
Stress Reduction and Improved Sleep
There’s some scientific evidence to suggest ashwagandha may help to lower stress and improve sleep. Research shows that some ashwagandha preparations may be effective for insomnia and stress. However, evidence is unclear about its effects on anxiety. Still, ashwagandha has been provisionally recommended as a treatment for generalized anxiety disorder by some professional organizations. The idea is that ashwagandha is an adaptogen, which are plants that can reduce the amount of cortisol (stress hormone) your body releases. Less cortisol can mean you feel less stressed mentally, and it can lessen the physical effects of stress. That could potentially help with things like headaches, high blood pressure, weight management and more. Ashwagandha may help promote better sleep quality by reducing stress and anxiety levels.
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Enhanced Physical Performance and Muscle Strength
Studies suggest that ashwagandha can improve physical performance. Research indicates that ashwagandha can increase muscle mass and strength. One study found that participants taking ashwagandha daily had a higher increase in muscle strength and size than those on a placebo. One of the key factors in successful weight loss is the preservation or increase of lean muscle mass. Ashwagandha has been shown to enhance muscle strength and size by stimulating protein synthesis. Ashwagandha has been found to increase energy levels and improve stamina, making it an excellent herb to incorporate into an active lifestyle. Muscle plays a vital role in weight loss because muscle tissue burns more calories at rest than fat.
Appetite Regulation
Controlling appetite and avoiding emotional eating can be challenging for those striving to lose weight. Ashwagandha has been found to possess appetite-suppressing properties, helping to reduce cravings and the consumption of excess calories.
Other Potential Benefits
Aside from its potential benefits for sleep, stress and male fertility, the NCCIH also says, “There isn’t enough evidence to determine if ashwagandha is helpful for any other health conditions.” Keep that in mind as you hear about commonly cited ashwagandha benefits like:
- Reducing inflammation
- Lowering cancer risk
- Improving memory
- Strengthening immunity
- Slowing aging
- Reducing pain
- Promoting muscle strength and endurance
- Managing blood sugar
- Improving male fertility
- Supporting thyroid function
Ashwagandha and Weight Loss: A Closer Look
Ashwagandha (Withania somnifera) is a powerful adaptogenic herb long used in Ayurvedic medicine for its ability to help the body adapt to stress. One of the primary ways Ashwagandha supports weight loss is through its effect on cortisol, the body’s primary stress hormone. Chronic stress leads to elevated cortisol levels, which have been linked to increased appetite, fat storage, and cravings for high-calorie foods. Chronic stress has been associated with a number of illnesses, including obesity. Ashwagandha is a well-known adaptogen and known for reducing stress and anxiety in humans. Chronic stress can sabotage weight loss by increasing emotional eating and encouraging fat storage, especially around the abdomen. Ashwagandha naturally lowers stress and balances mood, helping you make better food and lifestyle choices. Increased cortisol production has been shown to potentiate hunger. Thus, there may be a physiological component to the tendency to overeat during times of stress.
Insulin Sensitivity and Metabolic Rate
Ashwagandha has been shown to improve insulin sensitivity, a critical factor in how your body processes and stores glucose. Better insulin function means less fat storage and more efficient energy usage. Ashwagandha also helps boost metabolic rate by improving mitochondrial function - the part of cells responsible for generating energy.
Read also: The Benefits of Ashwagandha and Rhodiola
Antioxidant Properties
Ashwagandha is rich in antioxidants, which help combat oxidative stress - a known contributor to inflammation, metabolic dysfunction, and obesity.
Scientific Evidence: A Clinical Study
A double-blind, randomized, placebo-controlled trial evaluated the safety and efficacy of a standardized root extract of Ashwagandha. A total of 52 subjects under chronic stress received either Ashwagandha (300 mg) or placebo twice daily. Primary efficacy measures were Perceived Stress Scale and Food Cravings Questionnaire. Secondary efficacy measures were Oxford Happiness Questionnaire, Three-Factor Eating Questionnaire, serum cortisol, body weight, and body mass index. Each subject was assessed at the start and at 4 and 8 weeks. The treatment with Ashwagandha resulted in significant improvements in primary and secondary measures. Also, the extract was found to be safe and tolerable.
The study subjects were selected from several outpatient clinics in the city of Pune, India, who were intended for the treatment of stress and overweight. Inclusion criteria included the following: symptoms of chronic, routine work stress; age between 18 and 60 years; ability to provide written informed consent; a Perceived Stress Scale (PSS) score ≥20, and a body mass index between 25 and 39.9 kg/m2.
Key Findings of the Study
- Perceived Stress Scale (PSS): Treatment with Ashwagandha root extract resulted in a marked reduction of mean scores on the PSS compared with baseline values at both 4 and 8 weeks. The treatment group exhibited significantly greater improvement than the placebo group.
- Food Cravings Questionnaire (FCQ): The mean FCQ “Planning” score of the treatment group was significantly lower than that of the placebo group at the end of the eighth week. The mean FCQ “Positive Reinforcement” score of the treatment group at the eighth week was found to be significantly lower than that of the placebo group. The mean FCQ scores of the treatment group showed a significant reduction from baseline compared with the placebo group for the following components: “Lack of Control,” “Emotion,” and “Environment,” during the study.
- Oxford Happiness Questionnaire (OHQ): At the end of the eighth week, the mean OHQ score of the treatment group improved significantly compared with the placebo group.
- Serum Cortisol Levels: By the end of the study (eighth week), mean serum cortisol levels of the treatment group were significantly lower compared with the placebo group.
- Body Weight: At the end of 8 weeks, the reduction of body weight for the treatment and placebo groups was 3.03% and 1.46%, respectively. The mean body mass index for both groups was reduced during the study.
The study concluded that treatment with Ashwagandha root extract resulted in a marked reduction of mean scores on the PSS compared with baseline values at both 4 and 8 weeks. The treatment group exhibited significantly greater improvement than the placebo group.
How to Incorporate Ashwagandha into Your Diet
- Powder: Add 1 teaspoon of Ashwagandha powder to your daily smoothie or protein shake.
- Capsules/Tablets: Capsules or tablets are convenient and precise. Be sure to choose high-quality products that are standardized for withanolide content (the active compound in Ashwagandha).
- Gummies: Swolverine’s Ashwagandha Gummies are a non-GMO, vegan formula with added Vitamin D and Zinc to reduce stress and improve the overall quality of life.
- Tea: Ashwagandha tea is another soothing way to enjoy its benefits.
Consistency is key.
Read also: Using Ashwagandha
Potential Side Effects and Precautions
The side effects of ashwagandha tend to be minimal. But it may have negative effects on your liver. It may also cause drowsiness and gastrointestinal troubles, like diarrhea, vomiting, and nausea. Ashwagandha is generally well-tolerated, and side effects are rare. However, some individuals may experience mild gastrointestinal discomfort, drowsiness, or allergic reactions. In addition, ashwagandha can increase thyroid activity. So, it shouldn’t be used if you have borderline thyroid or hyperthyroidism. Ashwagandha may contribute to uterine contractions, too. The risk is considered low, but it’s not recommended during pregnancy.
Who Should Avoid Ashwagandha?
Ashwagandha isn't considered safe for everyone. In fact, the potential for risks in certain people has led to ashwagandha being banned in Denmark. Don’t take ashwagandha if you:
- Are pregnant or breastfeeding
- Take certain medications, including medications for diabetes, high blood pressure, sleep, anxiety, seizures or autoimmune conditions
- Have an autoimmune disease
- Have prostate cancer
- Will soon have surgery
- Have a thyroid condition, like hyperthyroidism (overactive thyroid), hypothyroidism (underactive thyroid) or borderline thyroid
Interactions with Medications
Ashwagandha may interact with certain medications, including immunosuppressants, sedatives, thyroid medications, and medications for diabetes. Ashwagandha can increase the activity of the immune system. Some medications, such as those used after a transplant, decrease the activity of the immune system. Taking ashwagandha along with these medications might decrease the effects of these medications. Ashwagandha might cause sleepiness and slowed breathing. Some medications, called sedatives, can also cause sleepiness and slowed breathing. Taking ashwagandha with sedative medications might cause breathing problems and/or too much sleepiness. Ashwagandha might increase how much thyroid hormone the body produces. Taking ashwagandha with thyroid hormone pills might cause too much thyroid hormone in the body, and increase the effects and side effects of thyroid hormone. Ashwagandha might lower blood sugar levels. Taking ashwagandha along with diabetes medications might cause blood sugar to drop too low. Monitor your blood sugar closely. Ashwagandha might lower blood pressure. Taking ashwagandha along with medications that lower blood pressure might cause blood pressure to go too low. Monitor your blood pressure closely. Ashwagandha might harm the liver. Some medications can also harm the liver. Taking ashwagandha along with a medication that can harm the liver might increase the risk of liver damage.
Recommended Dosage
The typical dosage recommendation is 600 mg per day, split into two doses. For athletes engaging in intense exercise routines, a daily intake of 600 to 1,000 mg per day may offer more advantages than lower doses. Ashwagandha has most often been used by adults in doses up to 1000 mg daily, for up to 12 weeks. Speak with a healthcare provider to find out what dose might be best for a specific condition. Taking a reasonable dosage: Stick to no more than 500 milligrams twice a day, or as recommended by a knowledgeable healthcare professional.
Choosing High-Quality Ashwagandha Supplements
To experience the potential weight loss benefits of ashwagandha, it's important to select a high-quality supplement from a reputable source. Opting for tested ashwagandha supplements: Look for supplements that have been independently verified by an outside company, such as ConsumerLab, United States Pharmacopeia (USP) or NSF International.
The Holistic Approach to Weight Loss
Unlocking the power of Ashwagandha for effective weight loss is not just about incorporating a single herb into your diet; it’s about embracing a holistic approach to health and wellness. Incorporating Ashwagandha into your daily routine can help regulate stress, enhance metabolism, and promote muscle growth, all of which are crucial factors in achieving and maintaining a healthy weight. To maximize your results, pair Ashwagandha with a balanced diet, consistent exercise, and healthy lifestyle habits. Regular exercise plays a crucial role in weight management.
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