Ashwagandha for Weight Loss: Proven Benefits and Safe Use

What is Ashwagandha?

Ashwagandha (Withania somnifera) is an herb that has been used in Indian Ayurvedic medicine for over 3,000 years. The name Ashwagandha comes from the Sanskrit words ashva, meaning horse, and gandha meaning smell. This refers to the distinct horse-like odor of the herbs root. Ashwagandha is commonly referred to as Indian ginseng or Indian winter cherry.

The ashwagandha plant is a small shrub with yellow flowers and red berries. The medicinal parts of the plant are the berries and the roots. The roots in particular have been used as an adaptogen, meaning it helps the body manage stress and balance hormone levels. Ashwagandha contains antioxidant compounds called withanolides, which are believed to account for its healing properties.

Benefits of Taking Ashwagandha

There is growing scientific evidence to support many of the traditional uses for ashwagandha. Some research shows ashwagandha may:

• Reduce blood sugar levels
• Lower cortisol and manage stress
• Increase strength and muscle mass
• Improve memory and cognitive function
• Possess anti-inflammatory and anti-tumor properties

Using Ashwagandha for Weight Loss

In addition to the many health benefits listed above, ashwagandha may also aid weight loss efforts. Heres what the research says so far:

May Increase Fat Burning

Several studies have shown that ashwagandha may boost fat burning to help promote weight loss. For example, in one study 60 adults were randomized to take a placebo or ashwagandha supplements over 8 weeks. The ashwagandha group increased their fat burning rates and lost significantly more body fat than the placebo group.

Can Reduce Cortisol

Cortisol is a hormone released by the adrenal glands in response to stress. High cortisol levels encourage fat storage, particularly around the midsection. Some research indicates supplementing with ashwagandha can lower cortisol levels by up to 30% in chronically stressed individuals.

May Improve Thyroid Function

Your thyroid gland helps control metabolism. Hypothyroidism, or an underactive thyroid, can lead to weight gain. Human and animal research shows that some of the active compounds in ashwagandha may stimulate thyroid activity. This helps boost metabolic rate to support weight loss.

Can Reduce Food Cravings

Emotional and stress-related eating is a common cause of weight gain and difficulty losing weight. By managing stress hormones, ashwagandha may reduce these cravings for comfort foods high in sugar and fat.

Might Increase Energy Levels

Feeling tired can sap your motivation to exercise and be active. Some evidence suggests supplementing with ashwagandha can significantly increase energy levels, muscle strength, and physical performance. This allows you to exercise longer to burn more calories.

How to Take Ashwagandha for Weight Loss

Dosage

Most ashwagandha weight loss studies use doses of 1,000-1,250mg per day. Its best taken in 2-3 divided doses with meals.

Choose KSM-66 or Sensoril

These are clinically studied ashwagandha extracts made by concentrating the active withanolides. They are more potent than other supplements. KSM-66 works best for energy, stress, and weight loss. Sensoril is ideal for relaxation.

Take it Consistently

It may take several weeks for the effects to build up, so take it consistently. The average study length showing weight loss benefits is around 8 weeks. But many people report continuing to see increased energy and weight loss after taking it long-term.

Stack it

You can combine ashwagandha with other complementary herbs or supplements like Rhodiola rosea and Panax ginseng to enhance the stress-lowering and metabolic benefits.

Side Effects and Safety

Ashwagandha is very safe for most adults when taken short term. The most common side effect is an upset stomach. To reduce chances of side effects, start with lower doses around 300mg daily and increase slowly.

Talk to your doctor before taking ashwagandha if you are pregnant, breastfeeding, or on medication for a medical condition. Avoid taking this herb with sedatives or thyroid medications.

Summary

Research suggests ashwagandha supplements may enhance weight loss efforts by:

• Increasing fat burning
• Reducing cortisol
• Balancing thyroid hormones
• Decreasing food cravings and emotional eating
• Boosting energy for more active weight loss

The standard dose for weight loss is 1,000-1,250mg per day for at least 8 weeks. Look for clinically studied extracts like KSM-66 ashwagandha. Combine it with thyroid support supplements, healthy diet, and regular exercise for optimal results.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.