Ashwagandha for weight loss: Benefits, dosage, and how it works

Are you trying to reach or maintain your goal weight? Ashwagandha, an Ayurveda therapeutic herb, might be able to help.

Your body weight is crucial to your overall well-being. Obesity is life-threatening, especially when coupled with chronic stress.

Dubbed Indian Ginseng, a rich antioxidant and anti-inflammatory, it acts as an adaptogen and functions to lower your stress and improve your metabolism and overall health, which may aid with weight loss.

This power-packed natural remedy has potential health benefits for body weight management. Ashwagandha is an optimal adjunct to your weight loss strategy, focusing on holistic health. Although more research is needed, current research shows that ashwagandha impacts measures of emotion and stress, which can influence weight (Chodhary, 2017).

This article explores the science behind ashwagandha’s potential as a weight-loss aid and offers practical guidance for its use.

What is ashwagandha?

Ashwagandha, an ancient herb used as a natural remedy in Ayurvedic medicine, is scientifically known as Withania somnifera. Ayurveda is a type of alternative medicine, commonly used as an adjunct to the standard medical system. Indigenous to India and cultivated in other regions, it is well known for its therapeutic value.

Ashwagandha’s general health benefits

‌Withania somnifera is classified as a potential adaptogen in Ayurveda. Adaptogens, defined by Panossian et al. (2021), are characterized as herbal remedies that help you adapt and withstand stress. This tonic herb has the potential to promote stress reduction, sleep, and mood, and help maintain your overall well-being.

Ashwagandha consists of chemicals that may work against mental and physical stress, which was demonstrated in an 8-week, randomized, double-blind, placebo-controlled study (Salve et al., 2019).

According to another randomized, double-blind, clinical trial, the root extract of ashwagandha exhibited an acceptable safety, efficacy, and tolerability profile for adult patients with chronic stress, to aid in the management of their body weight (Choudhary, Bhattacharyya & Joshi, 2017).‌

The science behind ashwagandha for weight loss

Ashwagandha contains a variety of bioactive compounds that contribute to its various effects. The most important ones include:

• Withanolides: Ashwagandha houses an abundance of these phytochemicals. These steroidal lactones may possess intrinsic healing properties as antioxidants and anti-inflammatory compounds. Withaferin-A, the most potent withanolide, may help prevent protein damage. It may also help to lower blood sugar levels, aiding your metabolism and weight management.
• Alkaloids: Ashwagandha also consists of many alkaloids, which possess immunomodulatory effects. Withanine, the major alkaloid here, is an anti-inflammatory agent.
• Sitoindosides: These are a type of glycowithanolide, which means they are withanolides attached to a sugar molecule. They have been shown to have antioxidant and neuroprotective effects.

Ashwagandha contains other potentially beneficial bioactive compounds such as flavonoids, tannins, and amino acids that may contribute to overall health benefits.

Ashwagandha, a potential adaptogen, works primarily by reducing your blood cortisol levels (Salve et al., 2019). Cortisol is released by your adrenal glands, in a “fight or flight” response mechanism via the sympathetic nervous system to help you cope.

Ashwagandha’s mechanism of action for cortisol reduction is primarily via its modulating effect on the Hypothalamus-Pituitary-Adrenal (HPA) axis, which results in stress reduction and potential weight loss. It contains powerful bioactive constituents that may improve your immunity, metabolism, and energy. This could aid in strengthening your body’s mental and physical capacity, potentially aiding weight loss.

Evidence-based research on ashwagandha

The outcome of a randomized, placebo-controlled, clinical trial by Chandrasekhar et al. (2012) of a high-concentration Ashwagandha root extract exhibited a significant decrease in serum cortisol levels as compared to the placebo group. This tonic herb showed potential in safely and effectively reducing stress in adults. In essence, Ashwagandha helps to potentially improve your weight.

It was reported that Ashwagandha is a prospective adaptogen, and its lowering of cortisol may improve your metabolism (Lopresti et al. (2019); Salve et al. (2019); Singh et al. (2011). This may translate into a healthy body mass index (BMI).

Further research with large-scale sample sizes, varying designs and doses, over a longer duration, and with diverse participant groups are needed to substantiate current findings.

Ashwagandha benefits

Stress reduction by reducing cortisol levels

Ashwagandha has antioxidant and anti-inflammatory bioactive compounds, which may help to decrease your high cortisol levels. This may lead to stress relief, improved blood pressure, and blood glucose levels. It could also increase your metabolism, potentially aiding in weight loss.

This dual role of ashwagandha in potential stress and body weight management is inextricably linked and was evident in a randomized controlled trial by Choudhary et al. (2017).

Boosts metabolism and helps build muscle mass

Ashwagandha’s cortisol-lowering effects may also increase metabolism and energy levels.

This promising herb contains biological components that may aid in reducing inflammation and protein damage, promoting protein synthesis, and increasing muscle strength, mass, and recovery (Raut et al., 2012).

Ashwagandha’s bioactive compounds may also aid in improving your non-rapid eye movement (NREM) sleep, promoting lean muscle growth. They may also help regulate the ratio of your appetite hormones, Leptin and Ghrelin, and aid as a fat burner. Ashwagandha may be beneficial in helping to maintain your body’s correct muscle-to-fat ratio.

In effect, ashwagandha contributes to helping your mental and physical performance, stimulating you during your exercise regimen, and potentially facilitating your weight loss.

Improved sleep quality

Ashwagandha, as its name Withania somnifera implies, is a potential sleep-inducing natural remedy (Salve et al., 2019). Ashwagandha’s bioactive compounds and triethylene glycol may help reduce your stress and activate sleep processes that may be responsible for increasing NREM sleep.

Sleep disorders negatively affect your cortisol blood levels and hormonal balance. This causes an increase in fat storage, inducing weight gain. NREM sleep is known as restful sleep, where your body undergoes regenerative processes, increasing muscle strength and immunity.

Ashwagandha may help promote restful sleep, reduce appetite, and increase energy and metabolism, supporting weight loss.

Reduced food cravings by curbing emotional eating

Ashwagandha may aid in reducing emotional over-eating by its direct role in lowering your cortisol and appetite. This role, coupled with its antioxidant and anti-inflammatory properties, may also help improve your insulin sensitivity, helping with the regulation of blood sugar levels, metabolism, appetite hormones, and curbing food cravings.

It may also improve your sleep and mood, which may indirectly improve your satiety and appetite, reducing your food cravings. Ashwagandha may also help to balance your neurotransmitters, gamma-aminobutyric acid (GABA), serotonin, and dopamine, further improving your mood, which may help to reduce food cravings and unhealthy eating habits.

This may aid as an appetite suppressant and fat burner, leading to decreased calorie consumption and body fat, potentially promoting weight loss.

Enhanced mood and energy

Ashwagandha’s potential adaptogenic role could help enhance your mood, sleep quality, energy levels, and metabolism. It has been found to induce proper energy expenditure.

Your body’s neurotransmitters and appetite hormones may be modulated by ashwagandha. This could further reduce your appetite, and improve your mood, eating habits, energy, motivation, and physical training, supporting your wellness and weight loss goals.

Improved immunity

Ashwagandha is a powerhouse of bioactive compounds that serve as immunomodulatory, anti-inflammatory and antioxidant agents, which may boost your immune system, metabolism, energy levels, and aid your weight loss.

Other potential benefits

Ashwagandha may also aid in enhancing your thyroid hormones and testosterone levels. This could help improve your metabolism, immunity, mood, muscle growth and body’s energy system, potentially aiding in weight loss.

In men, your increased testosterone levels may also improve your sexual health.

How to use ashwagandha for weight loss

Ashwagandha is generally considered safe and is available in capsules, powdered supplements, and tea.

Make sure that you are buying a high-quality and reputable supplement brand, and always adhere to the recommended dosage on the label.

Ashwagandha powder and liquid extracts can be mixed into soft, tasty, nutritional foods, e.g. yogurt or oatmeal, or your non-alcoholic beverages for added benefits. Cardamom or honey may also be added as per taste. Ashwagandha powder extract can be mixed with warm water, milk, or clarified butter (ghee).

For best results, ashwagandha should be used in conjunction with a balanced diet, regular exercise, and a healthy lifestyle.

As ashwagandha is known to promote weight loss for chronically stressed people, it may not address your weight loss needs if you aren’t chronically stressed. Contact your healthcare professional for recommendations on its use, to ensure optimum results.

Ashwagandha dosage

Currently, there is no standard dosage of ashwagandha. Depending on its intended use and form, as well as your health status and lifestyle factors, the dose of ashwagandha varies. Your doctor can provide you with individualized recommendations for your ashwagandha dosage.

You should follow the product instructions as specified on the label for optimal results and limit potential adverse effects.

According to Sarris et al. (2022), general guidelines suggest that the provisional dose recommendation for treating generalized anxiety disorder is a daily dose of 300 to 600 mg of ashwagandha root extract (standardized to 5% withanolides). 

Further studies are needed that review the varying doses over a longer period to establish a standard dose of ashwagandha.

Timing

There has been no recorded set time for taking ashwagandha. It is important to take it consistently to ensure optimum results.

Ashwagandha may be ingested with or without a meal but consuming it on an empty stomach could cause indigestion. It could be taken in the morning as an energy booster. You should consult your doctor for timing recommendations.

Forms

• Ashwagandha powder: Widely available and has higher bioavailability than capsules or tablets. It is easy to ingest and can be easily added to your drink (e.g. tea). It can also be mixed with water, milk, ghee, or honey. The powder form is ideal for potentially improving overall health but the dosing may be challenging.
• Liquid extracts: Common, easy to ingest, and can be conveniently added to your drink. It’s readily absorbed into your bloodstream. Higher bioavailability as compared to capsules or tablets. Good for aiding stress relief. Dosing may be difficult.
• Capsules, pills, or tablets: Easy to dose and ingest, and are more standardized.
• Gummies: Convenient, especially for those with difficulty swallowing, and flavored and tasty.

Potential side effects of ashwagandha and precautions

The following are potential adverse reactions of ashwagandha, which are generally rare and mild (Lopresti & Smith, 2021):

• Indigestion
• Stomach ulcers
• Diarrhea
• Nausea
• Vomiting
• Drowsiness
• Headache

If symptoms appear, discontinue use and seek medical attention immediately.

Contraindications

• Pregnancy
• Breastfeeding
• Auto-immune diseases
• Liver diseases
• Surgery
• Thyroid diseases
• Hormone-sensitive prostate cancer

Potential drug interactions

• Immunosuppressants
• Sedative medications
• Thyroid medications
• Anti-diabetes medications
• Anti-hypertensive drugs
• Liver toxic medications

Choosing the right Ashwagandha supplements

Choose a high-quality tested and organic ashwagandha supplement from a reputable brand to ensure safety, purity, and potency. Always check the ingredients on your ashwagandha supplement label, and avoid unnecessary fillers, especially if you’re allergy-prone.

You should also check customer reviews to assess the safety, quality, and effectiveness of the product before buying. It is also recommended to speak with your healthcare provider before starting any new supplements.

Standardization of your ashwagandha product refers to the process of ensuring consistency of the safety, quality, quantity, efficacy, and characteristics of the extract’s bioactive compounds, withanolides (Withaferin-A) and alkaloids, in each batch. This ensures the validity, clinical feasibility, as well as reliability of your ashwagandha product by health standards.

Frequently asked questions

How long does it take for ashwagandha to work for potential weight loss?

Approximately 4–12 weeks of daily consumption. This may vary among individuals.

Can I take ashwagandha with other weight loss supplements?

Yes, ashwagandha may enhance some weight loss supplements. However, it may also cause interactions, therefore you should consult your medical professional.

Is ashwagandha safe for long-term use?

No, because its safety for long-term use has not yet been fully established.

Where can I buy ashwagandha?

Ashwagandha supplements are widely available over the counter, at pharmacies, health stores, and grocers. You can also purchase it online.

Can I take ashwagandha with coffee?

Yes, this combination may keep you energized without causing overstimulation.

Does it cause weight gain?

No, ashwagandha has not been reported to cause weight gain.

Bottom line

Ashwagandha is a pivotal component of Ayurvedic holistic healing, known for its adaptogenic potential for improving stress, sleep, mood, metabolism, immunity, and energy, subsequently allowing your body to perform optimally and may effectively aid with weight loss.

Ashwagandha is readily available over the counter and comes in a variety of forms that are easy to consume. It should not be considered as a sole therapy and should be used as part of a holistic approach.

Ashwagandha’s benefits have been found to help maintain a healthy weight and will be most effective when integrated with a balanced diet, regular workouts, good sleeping routine, and lifestyle modifications. This holistic approach provides a rationale for its use as an effective auxiliary aid to your weight loss.