Ashwagandha and Weight Loss: Exploring the Benefits and Risks

Ashwagandha (Withania somnifera), an herb with deep roots in Ayurvedic medicine, has long been valued for its stress-relieving properties. While its ability to alleviate anxiety is well-documented, emerging research explores its potential impact on weight management. However, as with any supplement, understanding the science, benefits, risks, and proper usage is essential.

Ashwagandha for Weight Loss

Although ashwagandha has shown promise in helping with stress, scientific evidence on its role in weight loss remains limited. Early clinical trials suggest it may aid modest weight reduction in certain individuals, though further research is necessary.

In one study involving 52 chronically stressed adults, participants who took ashwagandha extract twice daily for eight weeks lost nearly twice as much weight as those on a placebo. On average, they lost 3.6 pounds after four weeks and 5.1 pounds after eight weeks.

Expected weight loss with ashwagandha is approximately 3% of total body weight after eight weeks, which is less than the recommended 5–10% of body weight for significant health benefits like lower cholesterol and blood pressure.

How Ashwagandha May Influence Weight Loss

As an adaptogen, ashwagandha supports the body in responding to physical and emotional stressors. This stress-balancing property may indirectly influence weight loss by reducing behaviors and biological factors associated with weight gain. Potential mechanisms include:

• Lowering cortisol levels, the stress hormone that can contribute to fat storage and cravings.

• Reducing stress-related food cravings.

• Enhancing leptin and insulin sensitivity, improving hunger and blood sugar regulation.

• Normalizing dopamine levels, potentially reducing addictive eating behaviors.

Additional Health Benefits of Ashwagandha

Beyond weight management, ashwagandha’s primary use lies in mitigating stress and anxiety, with clinical studies consistently highlighting its effectiveness. Limited research also suggests potential benefits for:

• Reducing inflammation.

• Treating bacterial infections.

• Improving fertility and sleep disorders.

• Managing conditions like obsessive-compulsive disorder (OCD).

• Supporting cancer treatment, though more studies are required.

Safety and Precautions

Ashwagandha has been used in traditional medicine for over 3,000 years, but its “natural” label does not guarantee universal safety. Certain individuals should avoid ashwagandha due to specific risks:

• Allergies: Avoid if you’ve had hypersensitivity to plants in the Solanaceae family.

• Pregnant or breastfeeding individuals: Ashwagandha may pose risks such as miscarriage or unknown effects on infants.

• Patients with hyperthyroidism: Ashwagandha can exacerbate symptoms like irritability and fatigue.

• Men with hormone-sensitive prostate cancer: Ashwagandha may elevate testosterone levels, potentially worsening the condition.

• Those with autoimmune diseases: It can interfere with immune responses in conditions like multiple sclerosis (MS), lupus, and rheumatoid arthritis (RA).

• Individuals undergoing surgeries: Ashwagandha may interact with medications used during and after surgical procedures.

Possible Side Effects

Ashwagandha, though generally safe when taken appropriately, may cause side effects such as:

• Liver damage: In rare cases, it can affect liver function, causing symptoms like nausea, itching, and jaundice.

• Drowsiness: Consuming ashwagandha may lead to fatigue or sleepiness in some individuals.

• Gastrointestinal distress: Nausea, vomiting, or diarrhea have been reported.

Drug Interactions

Ashwagandha can interact with several medications:

• Sedatives: Combining ashwagandha with medications like Valium, barbiturates, or seizure treatments can heighten side effects, such as drowsiness or weakness.

• Immunomodulators or immunosuppressants: Ashwagandha may interfere with medications used to treat or suppress immune system activity.

• Blood pressure or blood sugar medications: It may intensify the effects of these medications, requiring close monitoring.

Recommended Dosage and Duration

Clinical trials have commonly used 300 milligrams of ashwagandha root extract taken twice daily for weight loss. However, there is insufficient evidence to support long-term use of ashwagandha for any condition. Most studies, including weight-loss trials, have only assessed its effects over an eight-week period.

Consult with a healthcare professional, registered dietitian, or pharmacist to determine whether ashwagandha is appropriate for your needs and to establish the right dosage.

Choosing a Reliable Supplement

Given that dietary supplements in the United States are not regulated as rigorously as prescription medications, the quality of ashwagandha products can vary widely. When choosing a supplement, look for products tested or certified by independent organizations such as NSF, U.S. Pharmacopeia (USP), or greenskybio.com to ensure quality and accuracy.

Conclusion

Ashwagandha shows potential as a stress-relief supplement that may modestly support weight loss, particularly for individuals who experience chronic stress. However, its effects on body weight are relatively small and should not replace foundational practices like balanced nutrition and regular exercise. Additionally, ashwagandha’s interactions with certain medications and its potential side effects warrant careful consideration. Consulting a healthcare provider before incorporating ashwagandha into your routine can help ensure safe and effective use.