ashwagandha for weight loss

Ashwagandha For Weight Loss: Benefits & How To Use?

Ashwagandha, an herb in traditional Ayurvedic medicine, is gaining recognition for its potential benefits in promoting weight loss. This comprehensive guide will explore the impact of Ashwagandha on weight management, delve into its numerous benefits, and provide guidelines for usage. Additionally, we will address common concerns regarding weight gain and discuss the optimal timing for consuming Ashwagandha for weight loss.

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Does Ashwagandha Help With Weight Loss?

ashwagandha and weight management

Evidence suggests that Ashwagandha could aid in weight loss. While direct research on its weight loss effects is limited, the available studies provide promising indications.

For instance, a study on the neurological complications of obesity in rats has shown that Ashwagandha can induce weight reduction via the nervous system [1]. Although the study was not explicitly aimed at weight loss, it still presents a potential mechanism through which Ashwagandha could exert such an effect.

Furthermore, Ashwagandha is renowned for its stress-relieving properties. By helping to reduce stress levels, Ashwagandha could indirectly contribute to weight control, further suggesting its role as an ally in weight loss [3, 4, 5].

However, additional research is needed to establish the direct impact of Ashwagandha on weight loss conclusively.

Benefits Of Ashwagandha For Weight Loss

Stress Reduction

Ashwagandha is known for its potent stress-reducing effects, primarily through its potential ability to lower cortisol levels, which the body releases in response to stress.

High cortisol levels can lead to increased hunger and subsequent weight gain. By moderating the release of cortisol, Ashwagandha helps manage these stress-induced cravings.

A study about Ashwagandha for weight loss found that Ashwagandha could naturally decrease cortisol levels by 26%, significantly reducing stress and potentially aiding in weight management [5].

By managing stress and its consequent hormonal effects, Ashwagandha is a natural and effective tool in your weight loss journey.

Nervous System Regulation

Benefits of Ashwagandha for weight loss extends to its role in regulating the nervous system, notably its impact on dopamine and serotonin neurotransmitters [1].

Both neurotransmitters play crucial roles in managing body weight.

Ashwagandha's ability to stimulate these neurotransmitters aids in controlling food intake by modulating the brain's response to meals [1]. This regulatory effect helps reduce food cravings and overall intake, contributing to more effective weight loss and weight control strategies.

Therefore, the herb's ability to positively influence the nervous system suggests its potential as a valuable addition to a weight management regime.

However, more comprehensive studies are needed to fully understand the extent of Ashwagandha's role in nervous system regulation as well as Ashwagandha benefits for female weight loss.

Does Ashwagandha Make You Gain Weight?

While Ashwagandha for weight loss benefits due to its stress-reducing and nervous system regulation properties, there are concerns about potential weight gain.

Some animal-based studies hint at a mild weight gain observed in mice after a month of Ashwagandha supplementation [2].

However, it's crucial to note that these studies have experimented solely on animals, and no concrete conclusions have been drawn regarding weight gain in human subjects.

Therefore, further research is necessary to confirm the herb's potential influence on Ashwagandha benefits for female weight loss.

How To Use Ashwagandha For Weight Loss?

For optimal weight loss benefits, it is recommended that individuals consume 400mg of Ashwagandha supplementation daily.

However, due to potential weight gain associated with Ashwagandha use, it's advisable to pair it with other supplements to attain the desired weight loss results.

One approach combines Ashwagandha root extract with adaptogenic herbs like Eleuthero and Rhodiola rosea. The recommended dosage for Eleuthero ranges from 300 to 1200 mg per day, while a daily dose of 250 to 700 milligrams of Rhodiola rosea is suggested. Allow that dosing can potentially enhance weight loss effects [5].

Moreover, as Ashwagandha does not contain any stimulants, it can be safely used in conjunction with other weight-loss-promoting supplements like green tea [5]. It is recommended to consume 3 to 5 cups, about 720 to 1,200 ml of green tea per day.

Therefore, strategic combination and dosage of Ashwagandha and other supplements could potentially help you lose weight.

How Long Does Ashwagandha Take To Work For Weight Loss?

The time it takes for Ashwagandha to show effects on weight loss may vary between individuals and is influenced by factors such as dosage, overall health, and concurrent diet and exercise habits.

However, based on user experiences, noticeable weight loss effects of Ashwagandha typically begin to appear around the 8th week of regular consumption.

It's important to note that this is an indicative timeframe, and the duration may vary. As with any supplement, consistent use over an extended period, typically 4-12 weeks, is usually required for the full benefits of Ashwagandha on weight loss to manifest.

Best Time To Take Ashwagandha For Weight Loss

woman incorporates maca powder into her breakfast

For optimal weight loss results, Ashwagandha should be consumed twice daily, with each dose being 200mg. Ideally, One dose should be consumed in the morning or after a meal.

However, it's important to remember that individual responses to Ashwagandha can vary, and it's recommended to monitor your body's response and adjust the timing as necessary.

Conclusion

In summary, Ashwagandha holds promising potential as a natural aid for weight loss. Its potential stress-relieving properties and potent ability to regulate the nervous system are pivotal in managing weight. However, its impact can vary among individuals, necessitating careful monitoring due to the possibility of weight gain.

When used as a supplement, Ashwagandha should be complemented with other herbs or weight-loss-promoting supplements to maximize the benefits. Although further research is warranted, Ashwagandha for weight loss represents a promising avenue.

Reference

[1] Elhassaneen, Y., Boraey, R., & Nasef, A. (2023). Biological Activities of Ashwagandha (Withania somnifera L.) Roots and their Effect on the Neurological Complications of Obesity in Rats. American Journal of Food and Nutrition, 11(3), 71–88. https://doi.org/10.12691/ajfn-11-3-3
[2] Jain, R., & Mathur, K. (2020). An insight to curative effects of Ashwagandha (Withania somnifera), an Ayurveda herb. ~ 227 ~ Journal of Medicinal Plants Studies, 8(5), 227–235. https://www.plantsjournal.com/archives/2020/vol8issue5/PartC/8-5-43-703.pdf
[3] Langade, D., Choudhary, B., & Shetty, A. (2015). Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults. AYU (an International Quarterly Journal of Research in Ayurveda), 36(1), 63. https://doi.org/10.4103/0974-8520.169002
[4] Lopresti, A. L., Drummond, P. D., & Smith, S. J. (2019). A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males. American Journal of Men’s Health, 13(2), 155798831983598. https://doi.org/10.1177/1557988319835985
[5] Umadevi, M., Rajeswari, R., Sharmila Rahale, C., Selvavenkadesh, S., Pushpa, R., Sampath Kumar, K., & Bhowmik, D. (2012). THE PHARMA INNOVATION Traditional And Medicinal Uses of Withania Somnifera. 1(9).
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Author

Ralph S. Albert, with over 10 years of expertise in nutrition and research, now heads the Research division at Vinatura Supplements. His dedication and extensive knowledge ensure top-quality articles on nutrition and health, collaborating with a skilled team. He has successfully completed The VINATURA Expertise Research Training Program, underscoring his commitment to Vinatura's mission. Ralph has also published numerous articles and conducted valuable research in the field, making him a trusted resource for individuals on their wellness journey.

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