In today’s fast-paced world, the allure of natural remedies for health and wellness is stronger than ever. Among these, ashwagandha stands out, an evergreen shrub found in India, Africa, and parts of the Middle East. Also known as winter cherry, Indian ginseng, or by its scientific name Withania somnifera, ashwagandha has been used for thousands of years in Ayurvedic medicine, the traditional medicine system in India, which uses nutrition, exercise, mindfulness practices, and botanicals to promote balance between the body, mind, spirit, and environment. Proponents suggest it as an herbal remedy for managing stress to reducing cancer risk. But how does it fare when it comes to weight loss? This article explores the potential benefits of ashwagandha for weight management, examining the available research and practical considerations.
What is Ashwagandha?
Ashwagandha is a staple in Ayurvedic medicine. 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. The root and berry of the ashwagandha plant are a traditional Ayurvedic medicine in India. Ashwagandha is used as a tonic (it is sometimes referred to as the “Indian ginseng”) to improve physical and mental health and to treat a number of specific conditions. Ashwagandha contains active compounds called withanolides, which are believed to contribute to its health benefits.
Potential Benefits of Ashwagandha
Thousands of years of Ayurveda suggest that ashwagandha can help improve both your physical and mental health. But 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
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. Ashwagandha is a well-known adaptogen and known for reducing stress and anxiety in humans. “The idea is that ashwagandha is an adaptogen, which are plants that can reduce the amount of cortisol (stress hormone) your body releases,” Dr. Lin reports. “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.”
A study evaluated the safety and efficacy of a standardized root extract of Ashwagandha through a double-blind, randomized, placebo-controlled trial. A total of 52 subjects under chronic stress received either Ashwagandha (300 mg) or placebo twice daily. The study found that treatment with Ashwagandha resulted in significant improvements in primary and secondary measures. Also, the extract was found to be safe and tolerable.
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Improved 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.
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. The FCQ component “Planning” scores for the treatment group were compared with the placebo group at baseline and at the end of the fourth and eighth weeks. No significant differences between the 2 groups were observed at baseline (P = .366) or fourth week (P = .113) score. However, at the end of the eighth week, the mean FCQ “Planning” score of the treatment group was significantly lower than that of the placebo group (P = .0406). A reduction of the mean FCQ “Planning” score from baseline to 4 and 8 weeks was observed for both the treatment and placebo groups. However, the reductions of FCQ “Planning” scores for the treatment group at the end of fourth week (P = .0269) and eighth week (P = .0087) were statistically significant compared with the placebo group. 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 (P = .0287). The mean FCQ “Negative Reinforcement” scores of the treatment group at the fourth and eighth weeks did not show any significant difference compared with the placebo group. However, the mean reduction from the baseline FCQ “Negative Reinforcement” score for the treatment group showed a significant difference from the placebo group at the fourth week (P = .008) and the eight week (P = .0083). 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” (fourth week, P = .0443; eighth week, P = .0097), “Emotion” (fourth week, P = .0352; eighth week, P = .0068), and “Environment” (eighth week, P = .039), during the study.
Enhanced Energy Levels and Physical Performance
Regular exercise plays a crucial role in weight management. Ashwagandha has been found to increase energy levels and improve stamina, making it an excellent herb to incorporate into an active lifestyle. Studies suggest that ashwagandha can improve physical performance. Ashwagandha is an ayurvedic medicinal that offers a natural way to enhance athletic performance, support recovery and improve overall well-being. 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.
Improved Sleep Quality
Quality sleep is important for athletic recovery and performance. Ashwagandha may help promote better sleep quality by reducing stress and anxiety levels. “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,” Fryer said.
Antioxidant Properties
Ashwagandha is rich in antioxidants, which help combat oxidative stress - a known contributor to inflammation, metabolic dysfunction, and obesity.
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Other Potential Benefits
Ashwagandha is promoted for other health-boosting benefits, too - though the understanding of its uses is far from definitive. 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 and Supporting thyroid function.
How to Incorporate Ashwagandha into Your Routine
To experience the potential weight loss benefits of ashwagandha, it's important to select a high-quality supplement from a reputable source and follow the recommended dosage instructions provided by the manufacturer or healthcare professional.
Dosage and Forms
The typical dosage recommendation is 600 mg per day, split into two doses. Some people use between 1 to 6 grams of the whole herb daily. Others mix 3 grams of ashwagandha powder in warm milk. There are also standardized extracts available. Ask your doctor for advice about forms of ashwagandha and doses.
Practical Ways to Use Ashwagandha
- Add 1 teaspoon of Ashwagandha powder to your daily smoothie or protein shake.
- 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).
- Consistency is key.
- Ashwagandha tea is another soothing way to enjoy its benefits.
Precautions and Side Effects
Ashwagandha is generally considered safe for most people when taken within recommended dosages. Ashwagandha is generally well-tolerated, and side effects are rare. However, some individuals may experience mild gastrointestinal discomfort, drowsiness, or allergic reactions. 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 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 may interact with certain medications, including immunosuppressants, sedatives, thyroid medications, and medications for diabetes. Don’t take ashwagandha if you:
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- 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
Important Considerations
- Taking a reasonable dosage: Stick to no more than 500 milligrams twice a day, or as recommended by a knowledgeable healthcare professional.
- 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.
- Using it for the short term: Ashwagandha is usually well tolerated for about three to six months. But its long-term safety hasn’t been well studied.
- Pursuing other treatments as well: Ashwagandha should be considered a complementary practice, not as an alternative to tried-and-true treatments and medications.
- Talking with a healthcare provider: Always consult a healthcare provider before taking supplements.
Ashwagandha and a Holistic Approach to Weight Loss
Ashwagandha is not a magical solution for weight loss on its own. To maximize your results, pair Ashwagandha with a balanced diet, consistent exercise, and healthy lifestyle habits. 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. As with any wellness journey, it’s essential to listen to your body and consult with healthcare professionals when necessary.
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