How Does Ashwagandha Help with Weight Loss? Exploring its Potential Effects
If you're looking to shed some pounds, you might be wondering if there are any natural supplements that can help with weight loss. One such supplement that has gained popularity in recent years is ashwagandha, a plant commonly used in traditional medicine in India. But how exactly does ashwagandha affect weight loss? In this article, we'll explore the potential effects of ashwagandha on weight loss and the science behind it.
What is Ashwagandha and How Does it Work?
Ashwagandha, scientifically known as Withania somnifera, is an herb commonly used in Ayurvedic medicine. It's known for its stress-reducing effects and is often touted as an adaptogen, a compound that helps the body adapt to stressors. But how does ashwagandha work?
Ashwagandha contains several compounds that are believed to have various health benefits, including withanolides, alkaloids, and saponins. These bioactive compounds are responsible for the herb's antioxidant and anti-inflammatory effects, which can help counteract the effects of stress on the body.
One of the key ways that ashwagandha works is by regulating the body's stress response. When we experience stress, our bodies release cortisol, a hormone that can have negative effects on our health if levels remain elevated for too long. Ashwagandha has been shown to reduce cortisol levels, which can help alleviate symptoms of stress and anxiety.
In addition to its stress-reducing effects, ashwagandha has also been studied for its potential benefits in improving brain function. Some research suggests that the herb may help improve memory and cognitive function, as well as reduce symptoms of depression.
The Science Behind Ashwagandha and Weight Loss
While there hasn't been extensive research on ashwagandha and weight loss specifically, some studies have shown promising results. One study found that supplementing with 300mg of ashwagandha twice daily for eight weeks significantly reduced body weight, body mass index (BMI), and body fat percentage in overweight adults compared to a control group (1).
Another study explored the effects of ashwagandha on muscle mass and strength in healthy men. The participants who supplemented with ashwagandha showed significant improvements in muscle strength and size compared to the control group (2). This could suggest that ashwagandha has the potential to increase metabolism and aid in weight loss by increasing muscle mass.
Additionally, ashwagandha has been shown to have stress-reducing effects, which could indirectly contribute to weight loss. Stress can lead to overeating and weight gain, so by reducing stress levels, ashwagandha may help individuals better manage their weight (3).
Ashwagandha's Role in Reducing Stress and Cortisol Levels
One of the key ways ashwagandha may help with weight loss is by reducing stress and cortisol levels. Cortisol is a hormone that's released in response to stress, and high levels of cortisol have been linked to weight gain and an increased risk of obesity (3).
A study found that supplementing with ashwagandha root extract for 60 days lowered cortisol levels and improved stress and anxiety in adults with chronic stress (4). By reducing cortisol levels and stress, ashwagandha may help prevent weight gain and promote weight loss.
In addition to its potential weight loss benefits, ashwagandha has also been studied for its ability to improve brain function and memory. One study found that taking ashwagandha extract for 8 weeks improved reaction time, task performance, and attention in healthy adults (5). Another study showed that ashwagandha supplementation improved memory and cognitive function in people with mild cognitive impairment (6). These findings suggest that ashwagandha may have a positive impact on brain health and cognitive function.
The Link Between High Cortisol Levels and Weight Gain
As mentioned, high cortisol levels have been strongly linked to weight gain and obesity. Cortisol promotes the storage of fat, particularly in the abdominal area (5). Chronic stress and high cortisol levels can also lead to decreased muscle mass and metabolism, making it harder to lose weight (6).
By reducing stress and cortisol levels, ashwagandha may help prevent the negative effects of cortisol on weight gain and promote a healthy metabolism.
Studies have also shown that high cortisol levels can lead to increased cravings for unhealthy, high-calorie foods (7). This can further contribute to weight gain and make it difficult to maintain a healthy diet. By reducing cortisol levels, ashwagandha may also help reduce these cravings and promote healthier eating habits.
How Ashwagandha May Boost Metabolism to Aid in Weight Loss
In addition to reducing stress and cortisol levels, ashwagandha may also improve metabolism. One study found that supplementing with ashwagandha extract for eight weeks significantly increased metabolism and calorie burning in healthy adults compared to a control group (7).
Another study explored the effects of ashwagandha on thyroid function, which plays a crucial role in metabolism. The study found that supplementing with ashwagandha root extract for eight weeks significantly increased T4 levels, a thyroid hormone that's essential for metabolism (8).
While more research is needed to fully understand the effects of ashwagandha on metabolism and weight loss, these studies suggest that ashwagandha may have a positive impact on metabolism and aid in weight loss.
Furthermore, ashwagandha has been shown to have anti-inflammatory properties, which may also contribute to weight loss. Chronic inflammation has been linked to obesity and metabolic disorders, and reducing inflammation may help improve metabolic function (9).
Additionally, ashwagandha has been found to improve insulin sensitivity in some studies. Insulin resistance is a common issue in overweight and obese individuals, and improving insulin sensitivity may help with weight loss and metabolic health (10).
The Potential Benefits of Ashwagandha on Insulin Sensitivity
Insulin sensitivity is another important factor in weight loss. Insulin is a hormone that regulates blood sugar levels, and insulin resistance is a risk factor for obesity and other health problems.
One study found that supplementing with ashwagandha root extract for 30 days improved insulin sensitivity and reduced fasting blood sugar levels in adults with type 2 diabetes (9). While more research is needed to fully understand the effects of ashwagandha on insulin sensitivity, these results suggest that ashwagandha may have potential as a supplement for weight loss and diabetes prevention.
Another potential benefit of ashwagandha is its ability to reduce stress and anxiety. Chronic stress can lead to weight gain and other health problems, and ashwagandha has been shown to have a calming effect on the body and mind. One study found that supplementing with ashwagandha for 60 days significantly reduced stress and anxiety levels in adults (10).
In addition to its potential benefits for weight loss and diabetes prevention, ashwagandha may also have anti-inflammatory properties. Inflammation is a contributing factor to many chronic diseases, including obesity, diabetes, and heart disease. Some studies have shown that ashwagandha can reduce markers of inflammation in the body (11). While more research is needed to fully understand the anti-inflammatory effects of ashwagandha, these findings suggest that it may have potential as a natural remedy for inflammation-related health problems.
Other Health Benefits of Ashwagandha That Can Contribute to Weight Loss
Ashwagandha has a wide range of potential health benefits aside from weight loss. These include:
- Reducing inflammation
- Improving brain function and memory
- Lowering cholesterol and triglyceride levels
- Boosting immune function
By improving overall health and reducing inflammation, ashwagandha may indirectly contribute to weight loss.
Additionally, ashwagandha has been shown to have anti-cancer properties and may help reduce the risk of certain types of cancer. It has also been found to have anti-anxiety and anti-depressant effects, making it a potential natural treatment for mental health disorders.
Furthermore, ashwagandha has been used in traditional medicine to improve fertility and sexual function in both men and women. It may also help regulate blood sugar levels and improve insulin sensitivity, making it a potential treatment for diabetes.
How to Incorporate Ashwagandha into Your Weight Loss Routine
If you're interested in trying ashwagandha as a supplement for weight loss, it's important to talk to your doctor first to make sure it's safe for you. Ashwagandha is generally considered safe for most people, but it can interact with certain medications and may not be suitable for people with certain medical conditions.
Ashwagandha is available in various forms, including capsules, powder, and tea. It can be taken as a supplement or added to food and drinks.
If you're taking ashwagandha as a supplement, it's recommended to start with a low dose and gradually increase it over time. A typical recommended dosage is 300-500mg per day.
Studies have shown that ashwagandha may help reduce stress and anxiety, which can be beneficial for weight loss. When you're stressed, your body produces cortisol, a hormone that can lead to weight gain. By reducing stress levels, ashwagandha may help lower cortisol levels and promote weight loss.
Additionally, ashwagandha may help improve sleep quality, which is important for weight loss. Poor sleep has been linked to weight gain and obesity, so getting enough high-quality sleep is crucial for maintaining a healthy weight.
What Dosage of Ashwagandha is Recommended for Weight Loss?
While there is no specific dosage of ashwagandha recommended for weight loss, some studies have used doses of 300-500mg per day. It's important to talk to your doctor or a qualified healthcare professional before starting any new supplement regimen.
Potential Side Effects of Ashwagandha and Precautions to Take
Ashwagandha is generally considered safe for most people when taken as directed. However, some people may experience side effects such as upset stomach, diarrhea, or nausea.
Ashwagandha may also interact with certain medications, including thyroid hormone replacement therapy and immunosuppressants. It's important to talk to your doctor before taking ashwagandha if you're taking any medications or have any medical conditions.
The Best Forms of Ashwagandha for Weight Loss - Capsules, Powder, or Tea?
There are various forms of ashwagandha available, including capsules, powder, and tea. The best form for you depends on your preferences and needs.
Capsules are a convenient and easy way to take ashwagandha, especially if you're on-the-go. Ashwagandha powder can be added to food and drinks, while ashwagandha tea provides a soothing and calming effect.
Reviews of Popular Ashwagandha Products for Weight Loss
Some popular ashwagandha products for weight loss include:
- Gaia Herbs Ashwagandha Root
- Organic India Ashwagandha Capsules
- Nature's Way Ashwagandha Capsules
It's important to do your own research and read reviews before purchasing any supplements.
Conclusion: Is Ashwagandha Worth Trying for Your Weight Loss Goals?
Ashwagandha shows promising potential as a supplement for weight loss, but more research is needed to fully understand its effects. However, ashwagandha also has a range of other potential health benefits, so it may be worth trying as a supplement for overall health and wellbeing.
As with any supplement, it's important to talk to your doctor before taking ashwagandha, especially if you're taking any medications or have any medical conditions. It's also important to follow dosage instructions and take ashwagandha as directed.
If you're interested in trying ashwagandha for weight loss, start with a low dosage and gradually increase it over time. Keep in mind that ashwagandha is not a magic weight loss pill and should be used in conjunction with a healthy diet and regular exercise for best results.
Sources:
- https://pubmed.ncbi.nlm.nih.gov/26609282/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545242/
- https://pubmed.ncbi.nlm.nih.gov/19223595/
- https://pubmed.ncbi.nlm.nih.gov/23439798/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2895000/
- https://pubmed.ncbi.nlm.nih.gov/21944954/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5999514/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6438434/
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