Key Takeaways
- Ashwagandha may support modest weight loss by reducing stress and unhealthy food cravings.
- Side effects range from mild (drowsiness, stomach upset) to serious, including rare cases of liver damage.
- Not recommended for specific individuals, including those who are pregnant, breastfeeding, or have autoimmune, thyroid, or specific cancers.
Ashwagandha is a shrub with a long history of use in Ayurvedic medicine that is often used to combat stress. Here’s what we know about its effects on body weight.
Ashwagandha for Weight Loss
Several clinical trials show that ashwagandha (Withania somnifera) helps reduce stress, but there is minimal research concerning how (or if) this translates into weight management.
- According to one clinical trial, ashwagandha may cause modest weight loss for some people, but more research is needed.
- This trial of 52 chronically stressed adults showed that those who took ashwagandha extract twice a day for eight weeks lost twice as much weight as those who took a placebo.
- On average, the people who took ashwagandha lost 3.6 pounds after 4 weeks, and 5.1 pounds after 8 weeks.
- Keep in mind that losing 5 to 10% of total body weight is recommended for health gains such as lower blood pressure and cholesterol for people who are overweight.
- Expect weight loss with ashwagandha to be less than this, closer to 3% of total body weight after taking it for 8 weeks.
How Ashwagandha Works
Ashwagandha is an adaptogen that helps the body adapt to or resist stressors.
Though more research is needed, some of the ways ashwagandha may help you lose weight include the following:
- Decreased levels of the stress hormone cortisol
- Reduced the body’s stress response
- Decreased food cravings
- Improved response to leptin and insulin, hormones that regulate hunger and blood sugar
- Normalized dopamine levels, special brain chemicals that decrease addictive eating patterns
Other Benefits of Ashwagandha
Ashwagandha has primarily been studied in clinical trials for anxiety and stress, and it seems to be helpful for these.
Limited research suggests ashwagandha may also benefit the following conditions:
- Inflammation
- Bacterial infections
- Infertility
- Sleep disorders
- Obsessive-compulsive disorder
- Cancer
Is Ashwagandha Safe for You?
Ashwagandha has likely been used in traditional medicine for over 3,000 years. However, just because something is natural doesn’t necessarily mean it’s always safe. Before you add ashwagandha to your daily regimen, consider some critical side effects and drug interactions.
Precautions
The following populations should not take ashwagandha due to safety concerns:
- Those allergic to plants in the Solanaceae family: Avoid ashwagandha if you have experienced a hypersensitivity reaction to any plant related to it.
- Pregnancy and breastfeeding: High dosages may cause miscarriage. And there’s insufficient data to determine if the supplement is safe for developing infants. Avoid during pregnancy and breastfeeding or if you’re trying to conceive.
- People who have hyperthyroidism (an overactive thyroid gland): Ashwagandha can worsen symptoms of this condition, such as irritability or fatigue.
- Men with hormone-sensitive prostate cancer: Ashwagandha may increase testosterone levels and may cause cancer to progress (worsen).
- People with autoimmune diseases: Ashwagandha may alter the body’s immune system response and may worsen conditions like multiple sclerosis (MS), lupus, and rheumatoid arthritis (RA).
- Individuals with upcoming surgeries
Side Effects
Side effects of ashwagandha include the following:
- Liver damage: Ashwagandha can be toxic to the liver, causing symptoms like nausea, itching, or jaundice (yellow skin and eyes).
- Drowsiness
- Gastrointestinal problems: Ashwagandha may cause nausea, vomiting, or diarrhea.
Drug Interactions
Ashwagandha interacts with many medications, including the following:
- Sedating medications: These include benzodiazepine anxiety medications such as diazepam (Valium), barbiturates like phenobarbital, and seizure medications. Taking these with ashwagandha may increase the risk of side effects such as drowsiness, weakness, impaired movement, reduced sex drive, and headache.
- Medications that change the immune system: Ashwagandha may alter the immune system, altering the effectiveness of these medications, including, but not limited to, immunosuppressants (e.g., cyclosporine), immunomodulators (e.g., TNF inhibitors), and monoclonal antibodies (rituximab).
- Medications that lower blood pressure or blood sugar
How Much Should You Take?
Ashwagandha root extract has been studied in a clinical trial for weight loss at 300 milligrams (mg) twice a day.
- Ask your healthcare provider, pharmacist, or registered dietitian nutritionist (RD/RDN) if ashwagandha is appropriate for you and if this dose is correct for you.
- Keep in mind that there’s not enough data to recommend taking ashwagandha long-term.
- The weight-loss trial of ashwagandha lasted for eight weeks, and it’s only been studied for a limited amount of time for other conditions.
Choosing a Dietary Supplement
In the United States, the FDA does not regulate dietary supplements the way it does for prescription medications. As a result, some supplement products may not contain the ingredients listed on the label.
When choosing a supplement, look for products independently tested or certified by organizations such as NSF, U.S. Pharmacopeia (USP), or ConsumerLab.com. For personalized guidance, consult your healthcare provider, RD or RDN, or pharmacist.
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