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Home arrow Nutrition arrow Weight Management arrow Is Ashwagandha Good for Weight Loss? Benefits of This Herb

Is Ashwagandha Good for Weight Loss? Benefits of This Herb

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: May 26, 2023
7 min read 1575 Views 0 Comments
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Herbs may be known for medicine craft, including shrubs like ashwagandha that supposedly increase your metabolism. You might think – is this true? What does it do for the body? We explain what ashwagandha is and how it may help you lose stubborn weight.

Ashwagandha for weight loss

Consuming natural herbs may not be the most common way to drop fat.

Some people opt for intense workouts or low-calorie diets, but not everyone can do the same weight loss routine. That’s why herb supplements were made to enhance your performance. Herbs have been used in all types of medicine to support weight loss.

One popular supplement is ashwagandha – a herb that strengthens the metabolism due to its antioxidants. There are plenty of health benefits that come along with this evergreen shrub. So, how exactly does it make you lose weight? Is it worth implementing on your fitness journey?

These are questions you might have once encountering the ashwagandha supplement. It has plenty of benefits for weight loss, but what else can it do for your body?

In this article, you’ll learn about ashwagandha and if it’s good for weight loss.

Ashwagandha for Weight Loss – Is It Effective?

Yes, ashwagandha has many healthy and essential ingredients that help you lose weight. The antioxidants speed up your metabolism, encouraging the body to burn more calories throughout the day. Burning extra calories means you can reduce your body weight.

Even though antioxidants are great for enhancing the fat-burning function, ashwagandha has many other substances that boost your strength. The antibacterial properties fight inflammation, leading to a better immune system that gives you the energy to exercise and eat properly.

Ashwagandha also balances your cortisol levels by removing this stress hormone. Stress-related weight gain can be incredibly defeating, but taking ashwagandha ensures no further glucose production. The more stress you have, the more likely you’ll binge eat.

Building your muscle mass is very important for losing weight, and certain herbs like ashwagandha can help with that. It reduces cortisol-mediated effects that may slow down muscle growth. Muscles need the energy to survive, so your body will burn fat to fuel them.

Just be aware that ashwagandha doesn’t burn fat directly. To speed up your progress, perform cardio-based workouts and restrict your calorie intake. Ashwagandha supplements won’t be enough to reach your fitness goals, so try other weight loss methods in your daily routine.

What Is Ashwagandha?

Ashwagandha is a shrub often found in Asia and Africa. It’s commonly used in traditional medicine to increase energy, reduce pain, and improve general health. Many people take ashwagandha supplements daily to feel the physical and mental benefits of this herb.

Indian ginseng is another name for the ashwagandha shrub. It has small, green leaves that are bell-shaped and popular for warm drink recipes. Ashwagandha leaves also rid the body of toxins and strengthen your metabolism, leading to weight loss and better quality sleep.

The two main active ingredients in ashwagandha are withaferin-A and withanone. They’re naturally occurring compounds that have great medicinal value. One common effect is the elimination of cancer cells, which prevents future diseases that might otherwise cause organ failure.

Natural consumable herbs like ashwagandha may also have weight loss properties. The high amount of antioxidants can decrease inflammation in your body, further aiding the fat-burning process. People often have herb-based supplements for body weight management.

How to Take Ashwagandha for Weight Loss

The common dosage for capsule forms is between 250–500mg per day for at least one month. However, some people can go up to 1,000mg daily for 12 weeks when trying to lose weight. Swallow the tablet with some water and try to have it before or after big meals.

You can purchase ashwagandha tablets, powders, or liquid extracts. These supplements usually require the same dose, but always double-check before taking them. A medical professional can advise you on how much to take and whether it benefits your weight loss progress.

Ashwagandha root extract is another option for your diet. Take around 600mg daily for 8 weeks to feel stronger and healthier. You can increase the dosage if you want more physical results. Remember to speak to a doctor if you’re unsure about safety and side effects.

How to use ashwagandha powder

Ashwagandha powder is great for people who prefer food supplements. You can mix the powder with honey, water, protein shakes, hot beverages, smoothies, and even baked desserts. It’s usually tasteless, but consuming it with other meals can help your body absorb it properly.

There are more options for using ashwagandha powder than just consuming it. Most herbal powders help strengthen topically applied treatments.

Just make a concoction of powder and soothing lotion to relieve inflamed joints, or incorporate it into your daily skincare regime.

If you want to ingest the ashwagandha powder, have 500–600mg daily to begin with. You can always consume more once you notice the physical effects. Weight loss doesn’t occur through supplements only, so try to exercise regularly and eat a low-calorie diet.

4 Great Benefits of Ashwagandha

Ashwagandha has many benefits that don’t just apply to losing weight.

You can take this “weight loss” supplement to feel generally healthier and stronger. The beneficial nutrients in ashwagandha root extract may improve your overall health, leading to better daily habits.

Let’s take a look at the 4 ashwagandha benefits:

#1 Relieves stress

High cortisol levels might lead to weight gain or chronic stress disorders like generalized anxiety disorder, specific phobias, panic disorder, social anxiety, and depression-based symptoms. A weight-loss journey is never easy and could take a toll on your mental and physical health.

If your cortisol levels produce too much glucose, you’ll start to feel more hungry, encouraging bad binge eating habits. Ashwagandha contains adaptogens that help the body battle physical and mental stress. This may prevent weight gain from snacking throughout the day.

Taking ashwagandha supplements will also lower your anxiety on the perceived stress scale and reduce possible food cravings. Less anxiety may encourage you to exercise at the gym or go outside for a run. Any type of physical activity will dramatically relieve your stress.

#2 Boosts athletic performance

Any form of ashwagandha may increase your endurance and strength. Magnesium and vitamin B6 can support muscle function by producing more energy. If you feel strong enough to exercise, you might feel comfortable going on long runs without getting exhausted quickly.

Better fitness endurance also means that you can achieve weight loss goals in a sustainable amount of time. Ashwagandha benefits your ability to exercise for long periods, as vitamin B6 encourages the body to break down sugars, fats, and proteins for energy.

#3 May lower blood sugar levels

Ashwagandha powders or tablets can lower your blood sugar levels and prevent problems like high blood pressure, diabetes, hyperglycemia, and intense hunger. Magnesium (often found in any form of ashwagandha) is key to maintaining glycemic concentrations in your system.

The chemical compounds in ashwagandha will also improve your insulin sensitivity and stop the blood sugar from damaging nerves, vessels, and organs. Better blood sugar levels can also aid weight loss, as you won’t feel so hungry and snack on unhealthy foods and beverages.

#4 Rich in antioxidants

The antioxidants in ashwagandha can support your body’s defense by fighting diseases and protecting cells against damage. This is great for strengthening your immune system, especially if you suffer from conditions like autoimmune thyroid disease and multiple sclerosis.

Ashwagandha not only benefits your immune system but improves blood circulation in the body. This strengthened circulation ensures blood and oxygen continuously flow through vessels. Poor movement can lead to problems like blood clots, diabetes, and peripheral artery disease. Therefore ashwagandha also helps to combat hair loss.

The iron in ashwagandha also supports hemoglobin production – a major component for maintaining red blood cells. Hemoglobin transfers oxygen in the blood from your lungs to the connective tissue, epithelial tissue, muscle tissue, and nervous tissue.


Can ashwagandha be taken daily?

Yes, taking ashwagandha powder, liquid extract, or a tablet daily is safe. The usual amount is 250–500mg per day. You should talk to a doctor about the recommended dosage for ashwagandha supplements, as they can advise you on the best uses for your health.

Does ashwagandha make you lose belly fat?

Ashwagandha supplements won’t burn fat directly on your belly. To notice significant improvements, perform high-intense workouts and eat low-calorie foods. Some antioxidants in ashwagandha may improve your metabolism, but it’s always better to actively burn calories.

Is ashwagandha good for PCOS?

Taking ashwagandha powder or tablets can alleviate symptoms of polycystic ovary syndrome (or PCOS). This antioxidant-rich herb is great for reducing stress in your ovaries, thyroid, and adrenals. Symptoms like fatigue, anxiety, mood swings, and irregular periods may disappear.

Does ashwagandha have any side effects?

Large doses of ashwagandha can trigger side effects like stomach pain, nausea, constipation, liver issues, diarrhea, and vomiting. You should talk to a doctor if you experience symptoms like these. Also, remember to only take the recommended dosage of ashwagandha supplements.

A Word From Nutritionist

Consuming ashwagandha supplements may support your weight loss journey.

The minerals in ashwagandha don’t directly burn fat on your body, but they work to strengthen the metabolism. A strong basal metabolic rate (BMR) means you burn more calories throughout the day.

You can take ashwagandha powder, tablets, or liquid extracts to experience the mental and physical effects. The natural antioxidants will improve your overall health and speed up weight loss results. However, taking this supplement alone won’t reduce your body weight dramatically.

To lose weight effectively, perform high-intensity interval training and follow a low-calorie diet plan. Simple 10-minute runs can boost your performance and physical strength. Actively burning calories through exercise could help you achieve your weight loss goals.

Don’t forget to speak to a medical professional if you’re unsure about ashwagandha supplements. You can gain advice on whether ashwagandha works better as a weight loss or weight gain supplement since some people buy ayurvedic-based weight gain powders.


So, ashwagandha for weight loss, does it really work?

Ashwagandha powder or tablets won’t burn body fat, but they may strengthen the weight loss process. The antioxidants will improve your metabolism, leading to a better fat-burning state. This naturally triggers a smooth weight loss while possibly curing countless health issues.

Potential health benefits, like a reformed central nervous system and reduced psychological stress, can ensure your body is functioning properly. Having enough energy to exercise is very important, so make sure to do cardio-based workouts when trying to achieve weight loss goals.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: May 26, 2023
7 min read 1575 Views 0 Comments

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