Ashwagandha (Withania somnifera) is a plant rooted in Ayurvedic tradition. It is classified as an adaptogen, meaning it helps the body resist and manage stress. This article explores the clinical evidence to clarify the relationship between Ashwagandha consumption and changes in body weight and composition, addressing concerns about potential weight gain.
Does Ashwagandha Directly Cause Weight Gain
Clinical evidence suggests that Ashwagandha consumption does not directly lead to an increase in body fat or weight. In trials examining adults with overweight or obesity, supplementation with Ashwagandha root extract did not result in increased body weight or Body Mass Index (BMI). Some studies even observed a modest trend toward weight stabilization or reduction compared to the placebo group.
For example, one eight-week study involving chronically stressed adults found participants taking a standardized extract experienced a significant reduction in body weight and BMI. This suggests the herb is conducive to weight management, especially when stress contributes to weight issues. The mechanism involves addressing underlying physiological drivers of weight change rather than altering metabolic rate directly.
How Ashwagandha Indirectly Influences Body Composition
Ashwagandha influences body composition through its action as an adaptogen, which helps regulate the body’s stress response system. Chronic stress elevates cortisol, linked to increased appetite and fat deposition in the abdominal area. By reducing serum cortisol levels, Ashwagandha supplementation helps mitigate these stress-induced metabolic effects.
Reducing high cortisol levels can curb emotional or stress-related overeating, a common driver of weight gain. Clinical trials have found that participants taking the herb experienced significant reductions in food cravings and improved eating behaviors. This modulation of appetite is a primary way Ashwagandha supports weight stabilization.
Ashwagandha may also promote positive changes in body composition by increasing lean muscle mass. Studies on men engaged in resistance training show that those supplementing with the extract experienced greater increases in muscle strength and size compared to those taking a placebo. This anabolic effect is supported by the herb’s potential to increase testosterone levels and its anti-catabolic effect from lowering cortisol.
An increase in lean muscle mass contributes to a higher number on the scale, but this change represents muscle gain, not fat gain. For individuals engaging in physical activity, Ashwagandha shifts body composition toward a more favorable ratio of muscle to fat. A higher percentage of muscle mass increases basal metabolic rate, promoting long-term body composition benefits.
Safe Dosing and Considerations for Use
Effective dosing for Ashwagandha root extract typically ranges between 300 milligrams and 500 milligrams taken once or twice daily. Many clinical studies demonstrating benefits for stress and muscle gain utilize a total daily dose of 600 milligrams of a standardized extract, often split into two doses taken after meals. The duration of use in studies that show positive outcomes is generally between eight and twelve weeks.
The choice of supplement often involves standardized extracts, such as KSM-66, which ensure a consistent concentration of active compounds called withanolides. Ashwagandha can interact with certain medications and existing health conditions, necessitating consultation with a healthcare provider before beginning supplementation.
Ashwagandha has been shown to increase levels of thyroid hormones (T3 and T4) while lowering Thyroid-Stimulating Hormone (TSH). This effect can be problematic for those with hyperthyroidism or those taking prescription thyroid hormone medication. Combining Ashwagandha with sedatives, blood pressure medication, or diabetes medication can also be risky, as the herb may potentiate the effects of these drugs.