Ashwagandha is gaining popularity as a powerful herb for managing stress, improving sleep, and enhancing overall well-being. With its adaptogenic properties, many people are curious about how ashwagandha may impact weight. Some wonder if it causes weight gain, while others ask if it can support weight loss.
Can Ashwagandha Cause Weight Gain?
Ashwagandha is widely recognized for its adaptogenic properties, which help the body manage stress more effectively. However, some individuals have concerns about whether ashwagandha might lead to weight gain. While weight gain isn’t typically associated with taking ashwagandha, it’s essential to understand how it affects the body and how these effects might be related to changes in weight.
How Ashwagandha Affects the Body
Ashwagandha primarily works by balancing stress hormones like cortisol (1). Cortisol is a hormone released by the adrenal glands in response to stress, and when it’s consistently elevated, it can lead to weight gain, particularly around the abdomen. Chronic stress also tends to cause cravings for high-calorie, high-sugar foods, which can contribute to weight gain over time.
By lowering cortisol levels, ashwagandha helps mitigate stress-induced weight gain. Rather than causing weight gain, ashwagandha may actually help prevent it by reducing stress, which is often a key factor in unwanted weight fluctuations.
Other Considerations
Although ashwagandha itself is unlikely to cause weight gain, some people may notice an increase in appetite, especially if their stress levels were previously suppressing it. This can lead to consuming more calories, but the weight change is a result of improved appetite regulation rather than a direct effect of ashwagandha. If you’re taking ashwagandha to manage stress, you may notice your appetite return to normal, which can feel like an increase if you’ve been stressed and under-eating.
Summary: Ashwagandha is not known to directly cause weight gain. Instead, it reduces cortisol levels and stress-related cravings, which can help prevent weight gain. However, it may regulate appetite in those who have been under-eating due to stress.
Can Ashwagandha Help in Weight Loss
Yes, ashwagandha can play a supportive role in weight loss, especially if your weight gain is related to stress. While it’s not a magic pill for shedding pounds, its ability to balance hormones and manage stress can contribute to healthier weight management over time.
Here’s how ashwagandha can help with weight loss:
1. Reduces Stress and Cortisol Levels
One of the primary reasons people gain weight, especially around the midsection, is chronic stress. Elevated cortisol levels signal the body to store fat, particularly in the abdominal area. By lowering cortisol, ashwagandha helps the body move away from stress-induced fat storage, creating a more favorable environment for weight loss.
In a study published in 2019, participants who took ashwagandha showed significant reductions in both stress and cortisol levels compared to those who didn’t. This reduction in stress can lead to fewer cravings for comfort foods, which are often high in sugar and unhealthy fats.
2. Boosts Energy and Endurance
Ashwagandha has been shown to improve physical performance by boosting energy levels and endurance. When you feel more energized and less fatigued, you’re more likely to engage in regular exercise, which is a key factor in weight loss. Improved physical performance can help you burn more calories, lose fat, and maintain a healthy weight.
For individuals who struggle with low energy or motivation due to stress or fatigue, ashwagandha’s energy-boosting effects can provide the extra push needed to stick to a workout routine.
3. Supports Metabolism and Muscle Strength
Ashwagandha may also play a role in supporting metabolic function. It helps maintain healthy blood sugar levels, which can reduce the likelihood of overeating due to sugar spikes and crashes. Furthermore, some research suggests that ashwagandha can increase muscle mass and strength, which contributes to a higher resting metabolic rate. When you have more lean muscle, your body burns more calories even when you’re at rest.
In a study published in the Journal of the International Society of Sports Nutrition, participants who took ashwagandha saw significant increases in muscle strength and size compared to those who didn’t, further highlighting its potential benefits for weight loss.
4. Improves Sleep Quality
Poor sleep is often linked to weight gain. When you don’t get enough rest, your body produces more ghrelin (the hunger hormone) and less leptin (the hormone that tells you when you’re full). This imbalance can lead to overeating and weight gain. Ashwagandha has calming properties that can improve sleep quality, helping regulate these hunger hormones and reduce the likelihood of overeating due to fatigue.
Who Might Benefit Most from Ashwagandha for Weight Loss?
- People with high stress levels: If your weight gain is tied to chronic stress, ashwagandha can be particularly beneficial by lowering cortisol and reducing stress-related cravings.
- Individuals with low energy: If you find it hard to stay active due to fatigue or stress, ashwagandha’s energy-boosting effects can help you maintain a regular exercise routine.
- Those struggling with sleep: If poor sleep is contributing to weight gain, ashwagandha’s ability to promote better rest may support healthier weight management.
Summary: Ashwagandha can help with weight loss by lowering cortisol levels, boosting energy, supporting metabolism, and improving sleep. It’s most effective for those dealing with stress-related weight gain (2).
How to Use Ashwagandha for Weight Management
If you’re considering using ashwagandha to help with weight management, here are some tips to get the most out of this powerful herb:
- Take it consistently: Ashwagandha works best when taken consistently. Whether you’re using capsules, powder, or tea, try to take it at the same time each day for optimal results.
- Combine with a healthy lifestyle: While ashwagandha can support weight loss, it’s not a substitute for a healthy diet and regular exercise. For the best results, pair ashwagandha with a balanced diet and an active lifestyle.
- Follow dosage recommendations: The typical dosage ranges from 250-600 mg per day, depending on your specific health goals. Always start with the lower end of the dosage range and gradually increase as needed.
- Consult with a healthcare provider: If you have any underlying health conditions or are taking medications, it’s important to consult with a healthcare provider before starting ashwagandha to ensure it’s safe for you.
Summary: To maximize the benefits of ashwagandha for weight management, take it consistently, combine it with a healthy lifestyle, and follow the recommended dosage.
Final Thoughts
Ashwagandha may not be a direct weight loss supplement, but its ability to reduce stress, balance cortisol, boost energy, and improve sleep can support a healthy weight management plan. Whether you’re looking to prevent stress-induced weight gain or enhance your fitness routine, ashwagandha can be a valuable addition to your wellness regimen.
If you’re interested in exploring high-quality ashwagandha supplements, visit this page on the best ashwagandha supplements for recommendations.
