Ashwagandha has had a long history of being celebrated for its many health benefits, but its promise to contribute to weight management has been a hot topic.
If you’ve asked yourself, “Does ashwagandha help with weight loss?” You’re not alone.
In this article, we delve into the science of ashwagandha and what it does to your weight, metabolism, and health.
You’ll learn how this ancient herb fits into your weight management journey by the end.
What Is Ashwagandha?
Withania somnifera, commonly known as ashwagandha, is an adaptogenic herb used routinely in Ayurvedic medicine.
For centuries, it has been revered for its ability to help the body adapt to stress and be balanced.
Withanolides are powerful compounds that give this herb a number of health benefits.
The ashwagandha is easily available in the form of capsules, powders, and tinctures.
Far from mopping altogether, this versatile herb is making a comeback in the wellness world—for the potential to help boost both mental and physical health.
Ashwagandha: What’s the Science Behind Weight Management?
One of the biggest causes of weight gain and difficulty losing it is stress.
Stress levels are so high they trigger the release of cortisol, a hormone that helps the body store fat, but typically in the abdominal area.
This ability alone is directly related to Ashwagandha's ability to lower cortisol levels and, thus, the tendency to accumulate fat in the context of stress.
Research has also found that taking ashwagandha can lower levels of cortisol and decrease stress. (1)
With Ashwagandha, the focus is taken off a symptom of stress and instead addressed to the root cause of stress-induced weight gain.
The Effects of Ashwagandha on Metabolism
How your body processes and stores energy is all down to your metabolism.
Research has shown that ashwagandha helps improve metabolic function and the body's ability to burn calories. (2)
It may also support the maintenance of energy levels, which could help you be more fit and burn more calories during the day.
A healthy metabolism requires a good balance of blood sugar levels, and it seems that ashwagandha can help to regulate those levels. (3)
If anything, these metabolic benefits are precious assets to include in weight loss efforts.
Can Ashwagandha Help to Lose Belly Fat?
Often, increasing belly fat is tied to chronic stress and increased levels of cortisol.
Indirectly, ashwagandha’s cortisol-reducing properties may support the reduction of stubborn belly fat. (4)
The herb itself doesn’t “target” belly fat; rather, it combats one of the fundamentals that leads to fat in that area.
Ashwagandha can certainly help reduce overall body fat if it’s cooked in a nutritious diet and regular exercise.
Ashwagandha helps create conditions that lower stress and contribute to a healthier hormonal balance, both of which are key to making belly fat loss possible.
A Bunch of Ashwagandha Dosages for Weight Loss
Ashwagandha can have excellent benefits, but it is important to take it at the right dosage.
Several studies advise taking 300 to 600 milligrams daily of ashwagandha extract. (5)
The lower dose is always best, and you always want to start slowly and build it up as you acclimate your body to it.
Finally, you can take it in the form of capsules, powders, or teas, depending on what your taste is.
For best results, take ashwagandha with meals or according to the directions of a healthcare provider.
Using a professional lets you know you’re getting the right dose for what you’re trying to achieve for your health.
Ashwagandha for Weight Gain or Weight Loss
Perhaps one of the most common questions we get about Ashwagandha is: does it cause weight loss or weight gain?
Your body’s unique response and lifestyle determine the answer.
Ashwagandha is a great choice when it comes to supporting weight loss in chronic stress situations, as it helps reduce cortisol and keep metabolism in check.
On the other hand, those with low body weight or who are trying to gain weight will find ashwagandha helpful in improving appetite and can contribute towards healthy weight gain.
Its adaptogenic properties aid the body in coming into balance, whether that be losing:
Or gaining:
Much weight.
Being so adaptive, ashwagandha is a versatile supplement for any health need.
Ashwagandha’s other Health Benefits
Ashwagandha has other health benefits apart from weight management.
It has been shown to have an impact on improving sleep quality, which is critical to total health and quality of life.
The herb also reduces anxiety and elevates mood, allowing you the ability to stay positive and happy while going on your weight loss journey.
Ashwagandha has been found to boost muscle strength and endurance, so it makes for a great workout partner.
Furthermore, it helps promote faster recovery, energizes and promotes resilience.
Ashwagandha Tips: How to Use Ashwagandha for Weight Loss.
The combination of a healthy lifestyle and the combined use of ashwagandha allows you to get the best of this herb for weight loss.
Have a healthy, balanced diet that contains a lot of whole foods, lean proteins, and healthy fats.
Herbs affect metabolism and can be optimized by regular physical activity like walking yoga, or strength training.
Together with Ashwagandha’s cortisol-reducing properties, meditation or deep breathing exercises can be practiced as complementary stress management techniques.
To achieve potency and purity, choose a high-quality ashwagandha supplement like the one offered by Daily Nutra. The key is consistency, so include Ashwagandha in your regular daily routine.
Final Thoughts
Ashwagandha is a powerful natural supplement used in weight loss that helps you cope with stress and maintain metabolic balance.
This is especially useful for people with stress-related weight gain as it lowers cortisol levels.
It is not a magic solution; Ashwagandha does best with a healthy diet, exercise, and mindfulness practices.
Ashwagandha gives you a solid base for overcoming weight management goals by integrating it into your lifestyle.
To get the best effect from taking ashwagandha, you may want to purchase high-quality ashwagandha products from Daily Nutra supplements.
Today, take the first step towards better health and learn about the benefits of ashwagandha.
🌟 Elevate Your Wellness Routine—Start Your Ashwagandha Journey Today.
FAQs
Does Ashwagandhaha promote belly fat loss?
Ashwagandhaha can help reduce cortisol levels and, thereby, belly fat when used in conjunction with a healthy lifestyle.
How many mg of Ashwagandha should I take to lose weight?
Generally recommended to take 300–600 milligrams a day, but check with your healthcare provider for advice.
Does Ashwagandha cause you to gain or lose weight?
Ashwagandha will bring the body back into balance and can sometimes accommodate where weight loss is needed, sometimes when healthy weight gain is desired.
What starts to happen to your body when you begin taking Ashwagandha?
Reduced stress, greater energy levels, enhanced sleep, and overall better metabolic health.
What is the biggest benefit of Ashwagandha?
Its most valuable benefit is its ability to reduce stress and improve overall well-being.
Related Studies
1. Title: An investigation into the stress-relieving and cortisol-lowering effects of ashwagandha
This study found that ashwagandha significantly reduced cortisol levels and anxiety in participants over an 8-week period.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6750292/
DOI: 10.1186/s13020-019-0216-3
2. Title: A standardized Ashwagandha root extract alleviates stress
Research showed that a 600 mg/day dose of ashwagandha extract led to significant reductions in cortisol levels, improving stress and anxiety symptoms.
Link: https://journals.lww.com/md-journal/fulltext/2023/10130/a_standardized_ashwagandha_root_extract_alleviates.42.aspx
DOI: 10.1097/MD.0000000000001950
3. Title: Ashwagandha: Does it really lower stress and benefit health?
This article discusses findings indicating Ashwagandha's potential to regulate blood sugar levels and its role in reducing perceived stress.
Link: https://www.medicalnewstoday.com/articles/how-accurate-are-the-claims-about-ashwagandhas-benefits
4. Title: Investigating the Impact of Ashwagandha and Meditation on Weight Loss
The study indicates that ashwagandha may help reduce belly fat by lowering cortisol levels and food cravings.
Link: https://www.tandfonline.com/doi/full/10.1080/27697061.2024.2401054
5. Title: Ashwagandha: Is it helpful for stress, anxiety, or sleep?
This comprehensive review suggests that doses between 300 to 600 mg of ashwagandha are effective for various health benefits, including weight loss.
Link: https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
