Ashwagandha, a plant native to Asia and Africa, has been a staple in traditional Ayurvedic medicine for centuries. Its leaves, berries, and roots possess different active ingredients, making it a versatile herbal remedy. Integrative medicine is expanding its toolbox beyond Western medicine to include evidence-based treatments from Eastern and alternative medicine. Ashwagandha is a well-studied plant that is primarily classified as an adaptogen, a subset of herbs that improve the body’s ability to cope with stress. This article explores the potential of ashwagandha for weight loss, diving into how long it takes to see results and what factors influence its effectiveness.
What is Ashwagandha?
Ashwagandha, also known as Withania somnifera or "Indian ginseng," is an herb native to Asia and Africa. It has been used in traditional Indian Ayurvedic medicine for thousands of years to ease pain and inflammation, boost nutrition, and treat insomnia, among other conditions. Ashwagandha is primarily classified as an adaptogen, a subset of herbs that improve the body’s ability to cope with stress.
How Ashwagandha Affects the Body
Ashwagandha has many medicinal uses, but it’s most helpful in treating fatigue and burnout. Ashwagandha is one of the best herbs for breaking this cycle due to its unique ability to both reduce stress and enhance sleep. Chronic stress can seem like a fact of life. When cortisol levels rise, it can trigger inflammation and contribute to insomnia, both of which tend to worsen fatigue. Ashwagandha helps to reduce cortisol levels. When cortisol levels go down, naturally more melatonin is produced in the evening.
Ashwagandha and Weight Management: The Connection
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. 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.
Ashwagandha is known for reducing stress and anxiety in humans. Several preclinical studies have indicated that Ashwagandha does indeed have adaptogenic and antistress activities.
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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. 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.
How Long Does Ashwagandha Take to Work?
The time frame for seeing results from Ashwagandha can vary depending on the intended purpose.
Generally, you can start to notice some benefits within 2-12 weeks. The time it takes for Ashwagandha to work varies. Some people might notice subtle effects within a few days, while others may take up to a few weeks. You may begin to notice improvements in your mood, energy levels, or stress management. It’s important to observe small changes in how you feel over time. Ashwagandha doesn't typically work immediately.
Stress and Anxiety Management (2-4 weeks)
If you're taking Ashwagandha to manage stress and anxiety, you may begin to notice significant effects within 2-4 weeks. In a study published in the Journal of Clinical Psychiatry, participants with chronic stress took 300 mg of Ashwagandha root extract twice a day for 60 days. After just 4 weeks, they experienced a 30% reduction in stress levels and improved cortisol balance, indicating that Ashwagandha can work relatively quickly to reduce anxiety and improve overall mood. The study concluded that Ashwagandha’s adaptogenic properties help modulate the body's response to stress, offering a natural alternative to conventional treatments.
Sleep Improvement (6-8 weeks)
For individuals using Ashwagandha to improve sleep, studies suggest that noticeable improvements can occur within 6-8 weeks. A 2020 study published in the Cureus Journal explored Ashwagandha’s effect on sleep quality in adults with insomnia. Participants who took 600 mg of Ashwagandha daily for 8 weeks reported significant improvements in both sleep duration and sleep quality. The researchers concluded that Ashwagandha helps regulate the body's circadian rhythm and reduces nighttime anxiety, leading to more restful sleep.
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Energy Levels (2 weeks)
Ashwagandha is often used to combat fatigue and improve overall energy levels, especially in individuals experiencing chronic stress or burnout. According to a study published in Ayu: An International Quarterly Journal of Research in Ayurveda, participants who took 500 mg of Ashwagandha daily experienced a marked increase in energy and vitality within 2 weeks. The study concluded that Ashwagandha’s adaptogenic properties help balance the body's energy systems, reducing feelings of fatigue.
Cognitive Function (6-12 weeks)
For those looking to improve cognitive function, Ashwagandha may take longer to show results-typically within 6-12 weeks. A study in the Journal of Dietary Supplements tested the effects of Ashwagandha on memory, focus, and information processing in adults. Participants who took 300 mg of Ashwagandha twice daily for 12 weeks showed significant improvements in memory retention, attention span, and cognitive speed. The study suggested that Ashwagandha's neuroprotective effects help boost brain function over time.
Hormonal Balance and Fertility (12 weeks)
Ashwagandha has also been shown to support hormonal balance and improve fertility, particularly in men. A study published in the Journal of Evidence-Based Complementary & Alternative Medicine found that men who took 675 mg of Ashwagandha daily for 12 weeks experienced significant improvements in sperm quality, with a 17% increase in testosterone levels. The study concluded that Ashwagandha helps regulate reproductive hormones and improves overall fertility in men with low sperm counts.
Muscle Strength and Recovery (8 weeks)
A study conducted by the Journal of the International Society of Sports Nutrition involved 57 male participants who took 600 mg of Ashwagandha daily while following a structured strength-training programme. After 8 weeks, participants experienced significant improvements in muscle size, strength, and recovery compared to the placebo group. The researchers concluded that Ashwagandha aids in muscle recovery and improves endurance, making it an ideal supplement for athletes.
Signs That Ashwagandha Is Working
As Ashwagandha takes its time to work, how can you tell if it's making a difference?
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- If you feel more relaxed or able to handle stressful situations better, it’s a clear sign that Ashwagandha is working its magic.
- If you’re falling asleep more easily or waking up feeling more rested, Ashwagandha might be positively impacting your sleep cycles.
- For athletes and fitness enthusiasts, signs like increased endurance, muscle growth, and quicker recovery times can indicate that Ashwagandha is working.
Factors Influencing Ashwagandha's Effectiveness
Several factors can influence how quickly and effectively Ashwagandha works:
Dosage
Standard doses for Ashwagandha typically range between 250-600mg per day. Some studies have shown that the most effective doses might be between 500 and 600 milligrams a day, but people taking dosages as small as 120 milligrams a day have also reported benefits. Don’t go beyond 1,000 mg of an extract without talking to your doctor.
Form
Ashwagandha is available in various forms, such as capsules, powder, and gummies. You can take ashwagandha in several different forms, including powder, capsule, tablet, or gummy. What form you choose depends on what works best for your dosage and lifestyle.
Ashwagandha powder is a commonly available type of ashwagandha. The powder typically contains the herb’s dried root, leaf, or a combination of the two. The powder can be put into a capsule and swallowed as a pill, or it can be mixed into a drink with water, cow milk, or nut milk.
Ashwagandha can also be taken in tablet form, though this is a less common form than capsules. Keep in mind that as with all herbal supplements, ashwagandha supplements are dietary supplements, and so they are regulated less strictly than medical drugs.
Ashwagandha can also be taken as flavored gummies. This may be a good option for people who can’t swallow pills, and who find the taste of the powder to be unpleasant.
Consistency
Like many herbal supplements, Ashwagandha works best when taken consistently over time.
Body Chemistry
Everyone’s body reacts differently to supplements.
When to Take Ashwagandha
There is no standard time to take ashwagandha. Some studies had participants take it in the evening, after dinner. Others had people take it twice a day. You may need to try taking it at different times of the day and see what works best for you.
You can take ashwagandha any time of day or night. For example, it can be taken in the morning along with other supplements. But it’s best to take ashwagandha with food to avoid an upset stomach.
If you’re taking ashwagandha as part of a supplement routine for general health, you may wish to take it in the morning along with any other vitamins or supplements. That said, taking ashwagandha on an empty stomach may lead to mild stomach discomfort in some people. Therefore, you may wish to take ashwagandha after breakfast or after eating a small snack. Alternatively, add ashwagandha to a smoothie, drink, or other meals.
If used to promote sleep, you may opt for ashwagandha powder in moon milk, a blend of antioxidants and adaptogens, before bed to help you relax.
For people who experience stomach discomfort when taking ashwagandha, taking it at night may be a better option than taking it in the morning, especially if you prefer taking it on an empty stomach. It’s most important to choose a time when you’ll be most consistent in taking it and that feels best for you.
Potential Side Effects and Precautions
Like any medication, ashwagandha can cause side effects. These can include:
- Stomach upset
- Nausea or vomiting
- Diarrhea
- Drowsiness
- Headache
Weight gain is not a commonly reported side effect of ashwagandha. Ashwagandha has not been studied as an aid to gain or lose weight, though a small study did find that it may help reduce food cravings in adults who are chronically stressed.
Talk to your doctor before taking any herbal supplement. They could cause problems with other medications you’re taking, especially if these other drugs already make you tired. Although it is rare, some people have gotten liver injuries from taking ashwagandha supplements. In most cases, the liver heals itself within 1 to 3 months of discontinuing the supplement. Most studies of ashwagandha have only looked at people taking it for up to 3 months, so the herb's long-term effects aren’t known.
When taken as directed for up to 3 months, ashwagandha is generally considered safe for most people. However, it may not be safe for certain people, and there isn’t research available on its long-term use.
High doses, usually those beyond the recommended dose suggested on the package, may lead to side effects, including:
- stomach upset
- diarrhea
- vomiting
- liver damage
It’s best to consult a healthcare professional before taking ashwagandha if you’re pregnant, breastfeeding, or taking any prescribed medications, including:
- immunosuppressants
- sedatives
- antidepressants
- thyroid medication
Who Should Avoid Ashwagandha?
People who are pregnant or who might be pregnant and people with preexisting liver disease should not take ashwagandha. If you have an autoimmune condition, your immune system is already overactive. You shouldn't take this herb, as it can stimulate your immune system even more.
If you’re pregnant, Ashwagandha isn’t safe to take. High doses of it may cause a spontaneous abortion, meaning you could lose your pregnancy.
Ashwagandha may affect thyroid function, potentially causing hypothyroidism and thyrotoxicosis. A doctor may recommend avoiding ashwagandha use if you have a thyroid condition or are taking thyroid medication.
Ashwagandha may increase testosterone and affect other sex hormones. It may not be safe if you have hormone-sensitive prostate cancer.