Ashwagandha for Weight Loss: Does Ashwagandha Help You Lose Weight?

Ashwagandha for Weight Loss: Does Ashwagandha Help You Lose Weight?

In my profession as a personal trainer, my clients often enquire about supplements that could potentially have a positive impact on their weight loss goals.

Today I’m answering the question does ashwagandha help you lose weight?

When used in combination with a calorie deficit, ashwagandha can help contribute to reducing body fat due to its ability to lower stress and cortisol levels, combat oxidative stress, enhance quality of sleep and improve blood glucose metabolism.

Additionally men who were administered with ashwagandha extract exhibited a notable 14.7% boost in their testosterone levels when contrasted with men who were given a placebo.

Without further adieu, lets take a deeper look at the potential health and weight loss benefits of ashwagandha.

What Is Ashwagandha?

Ashwagandha is a petite shrub adorned with yellow flowers, indigenous to India and Southeast Asia.

For thousands of years, people have turned to ashwagandha to alleviate stress, enhance energy levels, and sharpen their focus.

The term “Ashwagandha” finds its roots in Sanskrit, translating to the “smell of the horse.” This name alludes to both the herb’s distinctive aroma and its reputed ability to boost strength.

Botanically known as Withania somnifera, it also goes by several other names, including “Indian ginseng” and “winter cherry.”

Ashwagandha Benefits

Here are seven health benefits of ashwagandha, substantiated by research:

1. Ashwagandha for Stress

Ashwagandha falls under the category of adaptogens which are substances that aid the body in managing stress.

Ashwagandha is thought to assist in the regulation of key stress mediators, including heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1).

Additionally, it diminishes the activity of the hypothalamic-pituitary-adrenal (HPA) axis, a system responsible for regulating the body’s stress response.

Scientific research lends support to the idea that ashwagandha supplements may effectively reduce stress and anxiety.

For instance, in a small-scale study involving 58 participants, those who consumed either 250 or 600 mg of ashwagandha extract over 8 weeks reported significantly reduced perceived stress levels and lower concentrations of the stress hormone cortisol when compared to those who took a placebo.

These studies support ashwagandha for weight loss, as a reduction in stress and anxiety effectively makes sticking to exercise, nutrition and sleep patterns significantly more manageable thus leading to easier weight loss.

While these early findings suggest the potential benefits of ashwagandha for stress and anxiety management, a review of studies in 2021 concluded that further research is needed to establish a consensus regarding the optimal dosage and form of ashwagandha for treating stress-related neuropsychiatric disorders, such as anxiety.

2. Ashwagandha for Exercise

Ashwagandha has demonstrated potential benefits for improving athletic performance, making it a valuable supplement for athletes.

A comprehensive analysis involving 12 studies of people who consumed ashwagandha at doses ranging from 120 mg to 1,250 mg per day suggests that this herb can enhance physical performance, including aspects such as strength and oxygen utilisation during exercise.

Further analysis, which examined five studies, indicated that ashwagandha supplementation led to significant improvements in maximum oxygen consumption (VO2 max) among both healthy adults and athletes.

VO2 max is a critical measure of the maximum oxygen utilisation capacity during intense physical activity, reflecting overall heart and lung fitness.

Maintaining an optimal VO2 max is of paramount importance for individuals, athletes, and non-athletes alike.

Low VO2 max is associated with an elevated risk of mortality, while a higher VO2 max is linked to a reduced risk of heart disease.

Additionally, ashwagandha may contribute to increased muscle strength.

In a study conducted in 2015, male participants who ingested 600 mg of ashwagandha daily and engaged in resistance training for 8 weeks exhibited significantly greater gains in both muscle strength and size compared to a placebo group.

3. Ashwagandha for Anxiety and Mental Health

There is some evidence indicating that ashwagandha might have the potential to alleviate symptoms of various mental health conditions, including depression, within specific populations.

In a particular study involving 66 people with schizophrenia who were concurrently experiencing symptoms of depression and anxiety, researchers investigated the effects of ashwagandha.

They discovered that participants who received a daily dosage of 1,000 mg of ashwagandha extract over a period of 12 weeks exhibited more substantial reductions in both depression and anxiety when compared to those who received a placebo.

Moreover, although limited, research from 2013 suggests that ashwagandha may have a positive impact on cognitive impairment in individuals with bipolar disorder.

A comprehensive review conducted in 2021 concluded that ashwagandha may hold promise in managing conditions such as depression, anxiety, insomnia, and other mental health and neurological issues.

Nevertheless, I must emphasise that further research is required.

4. Ashwagandha for Fertility

Some studies have indicated that ashwagandha supplements may offer benefits for male fertility by potentially increasing testosterone levels.

In an 8 week study involving 43 males aged 40 to 70, who experienced excess weight and mild fatigue, results showed males who took daily tablets containing ashwagandha extract had an 18% greater increase in DHEA-S, a sex hormone important for testosterone production than those who took a placebo.

Participants who received the ashwagandha extract also demonstrated a 14.7% greater increase in testosterone levels compared to those who took the placebo.

Furthermore, a review of four studies discovered that ashwagandha treatment had a significant positive effect on sperm concentration, semen volume, and sperm motility in males with low sperm count.

It also improved sperm concentration and motility in males with normal sperm count.

5. Ashwagandha for Blood Sugar

There is limited evidence to suggest that ashwagandha may offer some benefits to people with diabetes or high blood sugar levels.

A comprehensive review of 24 studies, which included 5 clinical studies involving people with diabetes, revealed that ashwagandha treatment significantly lowered blood sugar levels, hemoglobin A1c (HbA1c), insulin levels, blood lipids, and oxidative stress markers.

This positive effect may be attributed to certain compounds found in ashwagandha, particularly one known as withaferin A (WA), which exhibits potent antidiabetic properties and could potentially facilitate the uptake of glucose by cells from the bloodstream.

6. Ashwagandha for Brain Health

Ashwagandha supplementation may offer advantages for cognitive function.

A review of five clinical studies has provided initial evidence suggesting that ashwagandha might enhance cognitive performance in specific groups, including older adults with mild cognitive impairment and people with schizophrenia.

These cognitive functions may experience improvements:

Executive functioning
Attention
Reaction time
Performance on cognitive tasks

In a study involving 50 adults, it was observed that taking 600 mg of ashwagandha extract daily for 8 weeks resulted in significant enhancements in various measures when compared to a placebo.

These improvements encompassed immediate and general memory, attention, and information-processing speed.

The researchers pointed out that ashwagandha contains compounds, including WA, which exhibit antioxidant properties in the brain, potentially benefiting cognitive health.

7. Ashwagandha for Sleep

Ashwagandha is a popular choice for those seeking to enhance their sleep quality, and there is some evidence to support its potential benefits for sleep-related issues.

For instance, a study involving 50 adults aged 65–80 revealed that the daily intake of 600 mg of ashwagandha root over 12 weeks led to significant improvements in sleep quality and increased mental alertness upon waking, in contrast to a placebo treatment.

Furthermore, a review encompassing five high-quality studies indicated that ashwagandha might:

Have a modest yet noticeable positive impact on overall sleep quality.
Decrease anxiety levels.
Enhance alertness upon waking.

These effects were more pronounced in those with insomnia and people who consumed more than 600 mg daily for a period extending beyond 8 weeks.

Ashwagandha Side Effects and Safety

Ashwagandha is generally considered safe for most people when used for a period of up to 3 months, although the long-term effects remain uncertain.

However, caution is advised for people who:

Are pregnant, as high doses may carry a risk of pregnancy loss.
Are breastfeeding.
Have hormone-sensitive prostate cancer.
Are taking specific medications like benzodiazepines, anticonvulsants, or barbiturates.
Are preparing for surgery.
Have autoimmune or thyroid disorders.
Have liver problems.

Some people who have taken ashwagandha supplements have reported the following potential side effects:

Discomfort in the upper gastrointestinal tract.
Drowsiness.
Diarrhoea.
Vomiting.

It’s important to note that the effects of ashwagandha may not manifest immediately, and it may take several months of use before any noticeable effects are observed.

Dosage and Administration

The recommended dosage for ashwagandha can vary depending on the specific condition being addressed.

Research has indicated that doses within the range of 250–1,250 mg per day can be effective for various purposes.

If you have any queries or uncertainties regarding the appropriate ashwagandha dosage for your needs, it’s advisable to consult a healthcare professional for guidance.

Ashwagandha can be taken in various ways, either as a single dose or divided into multiple doses throughout the day.

It can also be consumed with meals or on an empty stomach, based on personal preference and tolerance.

I personally take two 300mg capsules of ashwagandha per day once in the morning and once before bed as part of my supplement routine.

Ashwagandha for Weight Loss: Summary

Ashwagandha, an age-old medicinal herb, appears to offer several health benefits such as anxiety and stress reduction, improved sleep quality, and enhanced cognitive function in specific groups.

Ashwagandha can aid in reducing body fat by lowering stress and cortisol levels, combating oxidative stress, improving sleep quality, and enhancing blood glucose metabolism. These benefits can make achieving a calorie deficit required for weight loss more achievable.

Just be sure to keep in mind that weight loss primarily relies on maintaining a consistent, long-term equilibrium between the calories you consume and those you expend (calories in vs calories out).

Thanks for checking out does ashwagandha help you lose weight?

Keep pushing.

Speak soon.

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