Unlock the Secret to Weight Loss with Ashwagandha: Myth or Miracle?

Chronic stress is a pervasive issue in modern life, often linked to various health problems, including obesity. Ashwagandha, a revered adaptogen in Ayurvedic medicine, has been recognized for its potential to mitigate stress and anxiety. This article delves into the existing research on ashwagandha, particularly focusing on its effects on weight management and related factors.

Ashwagandha: An Adaptogen for Stress Reduction

Ashwagandha (Withania somnifera), also known as Indian ginseng, has a long history of use as an adaptogen in the ayurvedic system of complementary medicine, used to counteract the negative effects of stress. Several preclinical studies have indicated that Ashwagandha does indeed have adaptogenic and antistress activities. The root of the Ashwagandha plant has been traditionally used for herbal remedies to treat various conditions. The root of the herb is rich in bioactive compounds like alkaloids, flavonoids, glycosides, steroids and steroidal lactones.

Chronic stress has been associated with a number of illnesses, including obesity. Chronic stress may also lead to changes in eating behavior. The exacerbation of negative mood in response to external stress elements is highly correlated with increased food intake and chronic stress is also associated with reduced physical activity. Both these behaviors may have a significant impact on body weight. 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.

Clinical Studies on Ashwagandha and Stress-Related Weight Gain

Based on previous works linking stress to anxiety and weight gain, clinical studies assess the efficacy of a root extract of Ashwagandha root in improving general well-being and reducing physiological markers of stress that have been associated with obesity in adults under chronic stress.

A Randomized, Placebo-Controlled Trial

One notable study aimed to evaluate 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. 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.

Study Design and Methodology

Study subjects were selected from several outpatient clinics in the city of Pune, India, who were intended for the treatment of stress and overweight. Subjects were invited to the study center at Chaitanya Hospital & Nursing Home, Pune, India for the study. All the subjects received interventions at the study center only. 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.

The study was conducted in accordance with the Declaration of Helsinki (1989) and “Guidelines for Clinical Trials on Pharmaceutical Products in India”-GCP Guidelines issued by the Central Drugs Standard Control Organization, Ministry of Health, and Government of India. Institutional review board approval was obtained from the study center at Chaitanya Hospital & Nursing Home, Pune, India. The study comprised a screening visit followed by an 8-week treatment period. At the screening visit, medical history was obtained from each subject and symptoms of chronic stress were assessed. A general physical examination was conducted and vital parameters, baseline body weight, body mass index, and baseline serum cortisol levels were recorded.

Following screening, eligible subjects were randomized through a computer-based predetermined randomization (Rando version 1.0) in a 1:1 ratio to receive either Ashwagandha root extract or placebo. The randomization list had blocks of the same length and was nonstratified. The study was a double blind one, that is, doctors and subjects were unaware about the study groups. Both the drug and placebo capsules were prepared as hard gelatin capsules having identical size, shape, color, texture, and weight. Also, the investigational products were packaged in such a way that the extract and placebo medication packs were identical in appearance. The packs were coded to conceal their contents, and the label contained the subject serial number (ID of the study). After the subject was enrolled, he or she was provided with the medication pack having the corresponding serial number. During data collection, neither the researchers nor the physicians had access to the randomization codes and were blinded to the allocations. The unbinding was allowed only after completion of entire data collection process or in case of serious adverse events. The data analysts and the persons in charge of reporting the study results were unaware of the identity of the study groups.

The study group received 300 mg of a standardized (containing 5% withanolides) Ashwagandha root extract (KSM-66 Ashwagandha, Ixoreal Biomed, Los Angeles, CA) in capsule form, twice daily with water for 8 weeks. The control group received identical placebo capsules containing inert filler for the same period. Placebo capsules were kept with a cloth-covered envelope that contained Ashwagandha root extract for few days, so that the smell of Ashwagandha is permeated to the placebo capsules and the smell of those capsules became similar to Ashwagandha capsules. At the beginning of the study and at the end of 4 and 8 weeks, subjects were assessed using the outcome measures described below. In addition, body weight, body mass index, serum cortisol levels, and vital parameters were also recorded. Data on safety and adverse effects of the investigational drug were collected at the end of 8 weeks. Clinical safety was assessed based on the adverse events reported by the subjects during the follow-up or during clinical evaluation of subjects. Adverse events were recorded, along with their severity, duration and relationship to study drug.

Outcome Measures

The PSS instrument is used to measure psychological stress. This 14-item scale determines general stress experienced in the previous month, with higher scores representing higher stress and possible values ranging from 0 to 56. The FCQ-T is a 39-item, self-reported questionnaire that is used to measure stable dimensions of food cravings, with answers based on a 6-point Likert-type scale ranging from 1(never/not applicable) to 6 (always). The OHQ consists of 29 questions that are answered on a 6-point Likert-type scale (1 = strongly disagree, 6 = strongly agree). The OHQ is an effective tool to measure happiness, well-being, and optimism. The TFEQ used in this study was the Revised-TFEQ as explained and revised by Cappelleri et al and Karlsson et al from the original version of TFEQ by Stunkard and Messick. This questionnaire is used to determine eating behavior. It is a 4-point Likert-type response format with a 3-factor structure containing 18 items.

Key Findings

Of the 52 enrolled subjects, 2 (1 each in the placebo and treatment group) were not compliant with the study protocol. The data for the remaining 50 subjects were used for efficacy analysis as per-protocol (PP) datasets. For safety analysis, intent-to-treat (ITT) datasets were used. Occupational and baseline characteristics were comparable across treatment groups in the trial. The majority of subjects (72% in Ashwagandha group and 68% in placebo group) were found to be employed. The remaining subjects were either students or housewives. All subjects in the trial had chronic stress symptoms. The majority were troubled with difficulties in concentration (60% in Ashwagandha group and 44% in placebo group) and insomnia (60% in Ashwagandha group and 44% in placebo group). About 44% of the subjects in Ashwagandha group and 52% in placebo group had problems with anxiety and restlessness.

Perceived Stress Scale (PSS): The treatment (Ashwagandha) and placebo groups were similar with respect to baseline PSS scores. At both subsequent time points, however, the mean PSS score of the treatment group decreased significantly. This was a superior response compared with the placebo group. A reduction in PSS scores was observed at the end of fourth and eighth weeks for both the treatment and placebo groups.
Food Cravings Questionnaire (FCQ): 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 or fourth week 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. 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 and eighth week 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. 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 and the eight week. 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; eighth week), “Emotion” (fourth week; eighth week), and “Environment” (eighth week), during the study.
Oxford Happiness Questionnaire (OHQ): With regard to the secondary outcomes of this study, mean OHQ scores were found to improve in both the placebo and treatmentgroups over the 8-week period of study. However, 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: Both the treatment and placebo groups had similar serum cortisol levels at baseline. However, by the end of the study (eighth week), mean serum cortisol levels of the treatmentgroup were significantly lower compared with the placebo group. After 4 and 8 weeks of treatment, a reduction from baseline of 16.05% and 22.2%, respectively, was observed in the treatment group.
Body Weight: The body weight for both the treatment and placebo groups was found to be reduced during the 8-week period of the study. After 4 weeks of treatment, a mean reduction of 2.14% and 1.09%, from baseline was observed in the treatment and placebo groups, respectively, but the difference in reduction in the 2 groups was not statistically significant after 4 weeks. However, at the end of 8 weeks, the reduction of body weight for the treatmentand placebo groups was 3.03% and 1.46%, respectively. The mean body mass index for both groups was reduced during the study (Table 2).
Three-Factor Eating Questionnaire (TFEQ): During the study, the TFEQ-“Cognitive Restraint” scores of the treatment group did not show significant differences when compared with the placebo group.
Vital Parameters: Mean systolic blood pressure, diastolic blood pressure, and pulse rate were observed to change to a similar extent in both groups. Respiratory rate and body temperatures of the subjects of both groups were found to be unaltered during the 8 weeks of the trial.

At the end of 8 weeks of treatment, subjects were evaluated with the PGATT test, on a 5-point scale, which is done based on the ITT population. Data on adverse events were collected and analyzed for the ITT population, considering all 52 subjects. Only 2 subjects (4%) out of 52 reported effects such as giddiness, heaviness of head, blurring of vision, and/or hyperacidity. The severity of these adverse events was mild and temporary.

Conclusion of the Study

This prospective, randomized, double-blind clinical study evaluated the safety and efficacy of a standardized Ashwagandha root extract in 52 subjects suffering from chronic stress and related disorders. The aim of the study was to analyze the impact of the extract on food cravings and body weight management compared with a placebo. 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. This result is in accordance with the findings of Chandrasekhar et al, who observed a 44% reduction of PSS score from baseline was observed at the end of a 60-day study with 64 subjects. The other measures of efficacy used in this study also showed significantly greater improvement in the treatment group than the placebo group. Chronic stress is a common problem in modern life. Individuals experiencing prolonged stress are prone to overeating and improper diet maintenance. Food cravings can be linked with higher consumption of palatable foods, thereby leading to increased body mass index.

Ashwagandha as a Supplement

In the world of sports and fitness, everyone is looking for an extra edge. Enter ashwagandha, a powerful herb traditionally used in Indian medicine. It’s gaining popularity among athletes and fitness enthusiasts for its potential to enhance endurance, strength and recovery. For centuries, people have used ashwagandha root and leaves for herbal remedies to treat various conditions.

Benefits for Athletes and Fitness Enthusiasts

With its long history of use and a growing body of research, ashwagandha is becoming a popular choice among athletes seeking a natural edge.

Read also: Using Ashwagandha

Enhanced physical performance: Studies suggest that ashwagandha can improve physical performance.
Muscle strength and recovery: 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.
Boosted immunity: Regular, intense exercise can sometimes weaken the immune system.

Dosage and Safety

“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 is generally considered safe for long-term use when taken at the recommended dosage,” Fryer said.

Avoid ashwagandha if you are on thyroid medications or have impaired liver or kidney function.

Potential Effects on Hormones

“The supplement might help raise testosterone levels in infertile men, but doesn’t seem to have the same effect in fertile men. Ashwagandha may positively impact women’s hormone health, though its effects are not as significant as those of men.

Long-Term Use

The dietary supplement might stop working as well over time because it acts like a drug on the brain.

tags: #ashwagandha #weight #loss #studies