Ashwagandha (Withania somnifera) is an adaptogenic herb used for thousands of years in Ayurvedic medicine to help the body manage stress. While not a direct weight-loss or weight-gain supplement, its influence on stress hormones like cortisol can indirectly impact body weight. This makes understanding the appropriate amount crucial for anyone considering it for weight management. Appropriate amounts vary significantly depending on the supplement's form, standardization, and individual health goals.
Ashwagandha's indirect effects on weight
Ashwagandha influences body weight through several mechanisms, primarily by helping the body manage stress and related hormonal imbalances. Chronic stress elevates cortisol, the body's primary stress hormone, which can lead to increased appetite, unhealthy food cravings, and fat storage, particularly in the abdominal area.
Stress reduction and appetite control
By reducing cortisol levels, ashwagandha can help curb stress-related eating and improve eating behaviors. In an eight-week study on adults with chronic stress, those taking ashwagandha not only reported feeling less stressed but also had fewer food cravings compared to the placebo group. This can lead to a more balanced and relaxed relationship with food, a key factor in successful weight management.
Supporting metabolism and energy
Research suggests that ashwagandha may positively affect metabolism, partly by supporting thyroid function. A healthier metabolism means the body burns calories more efficiently, which is important for maintaining a healthy weight. The herb can also help boost energy levels and stamina, enabling more consistent exercise routines and higher calorie expenditure. Additionally, its antioxidant properties help combat oxidative stress and reduce inflammation, which can both contribute to metabolic dysfunction and weight gain.
Promoting muscle growth
For those looking to gain weight, particularly in the form of muscle mass, ashwagandha shows promise. It can support muscle growth and strength, especially when combined with resistance training. This is partly due to its cortisol-reducing effects, which create a more anabolic, or muscle-building, state in the body. A study on men engaged in resistance training showed those taking ashwagandha experienced greater increases in muscle mass and strength compared to a placebo group. Since muscle tissue burns more calories at rest than fat, increased muscle mass can support a higher metabolic rate.
Ashwagandha for weight management: General approaches
The effective use of ashwagandha depends on the specific form of the supplement and the individual's goals. Always opt for a high-quality product, preferably one with third-party testing and a standardized extract to ensure consistent potency. Starting with a lower amount and gradually increasing it under the guidance of a healthcare professional is a good approach to assess tolerance.
Here is a general comparison of typical approaches for different weight-related goals based on available research:
| Goal | Typical Range Mentioned in Studies | Notes |
|---|---|---|
| Weight Loss (via stress reduction) | Ranges vary; some studies use 300–600 mg of standardized root extract | Often split into doses, sometimes taken with meals to minimize stomach upset. Requires consistent use over several weeks. |
| Muscle Gain (and strength) | Ranges vary; some studies use 500–1,000 mg per day | Some studies use 600 mg split into daily doses. Best combined with a high-protein diet and regular strength training. |
| General Wellness (stress management) | Ranges vary; some studies use 250–600 mg of standardized extract | A common starting point for overall well-being, which indirectly supports weight management. |
Potential side effects and precautions
While generally considered safe for most people, ashwagandha can have side effects, particularly at higher amounts. These can include mild stomach upset, diarrhea, and vomiting. A rare potential side effect is liver damage, so it's important to use ashwagandha as directed.
Certain individuals should exercise caution or avoid ashwagandha altogether. It is not recommended for pregnant or breastfeeding individuals, and those with autoimmune diseases (like Hashimoto's or lupus) should consult a healthcare provider first. Ashwagandha is a nightshade plant, so people with sensitivities to nightshades should avoid it. Additionally, it can interact with certain medications, including immunosuppressants, sedatives, and thyroid or diabetes medications. Always speak to a healthcare professional before starting any new supplement regimen.
Choosing a high-quality ashwagandha supplement
To ensure you are getting a safe and effective product, consider these factors when shopping:
- Look for standardization: Choose products that specify a standardized root extract, such as KSM-66 or Sensoril, which guarantee a consistent level of active compounds called withanolides. A common and well-researched concentration of withanolides may be around 5%.
- Seek third-party testing: Look for supplements verified by independent organizations like USP, NSF International, or ConsumerLab. This confirms the product's quality, purity, and that it contains the ingredients listed on the label.
- Check the form: Ashwagandha comes in capsules, powders, and liquid extracts. Capsules offer convenience, while powders can be mixed into drinks or food for flexibility.
- Prioritize pure ingredients: Avoid products with unnecessary fillers, artificial ingredients, or preservatives. A clean label is a sign of a trustworthy manufacturer.
Conclusion
Ashwagandha is an adaptogenic herb that can support weight management goals by helping the body cope with stress, which in turn influences cortisol, appetite, and metabolism. For stress-related weight loss, a typical daily range of 300–600 mg of standardized root extract is often used in studies, while those focusing on muscle gain may use a range of 500–1,000 mg alongside resistance training. The key to success is pairing the supplement with a healthy diet and consistent exercise, along with choosing a high-quality product from a reputable brand. As with any supplement, consulting a healthcare professional is advisable before incorporating it into your routine to determine the appropriate approach for your specific needs.
What to eat with ashwagandha
Ashwagandha can be taken with food, which may help minimize gastrointestinal discomfort. Consider pairing it with a healthy, balanced diet rich in protein, fruits, and vegetables to enhance its overall benefits for weight and wellness. For muscle gain, taking it alongside a high-protein diet is crucial. If using ashwagandha powder, it can be added to smoothies, oatmeal, or warm milk.
