Ashwagandha for Weight Loss - Does it Really Work? Scientific Research

What is Ashwagandha?

Ashwagandha (Withania somnifera) is an ancient medicinal herb that has been used in India's Ayurvedic medicine practice for over 3,000 years. The name Ashwagandha comes from the Sanskrit language and means "the smell of a horse" as it is said to impart the strength and vigor of a stallion.

Ashwagandha is an adaptogenic herb, meaning it helps the body manage stress more effectively. It has traditionally been used as a rasayana - an herb that helps promote health, longevity and revitalizes the body and mind.

The Potential Health Benefits of Ashwagandha

In addition to managing stress and increasing energy levels, ashwagandha has been studied extensively over the past few decades and shows promise for providing numerous health benefits:

• May reduce blood sugar levels in people with diabetes
• Shows anti-cancer properties in lab studies
• May reduce symptoms of anxiety and depression
• Promotes proper thyroid function
• Boosts testosterone and fertility in men
• Enhances muscle growth and strength
• Improves memory, reaction times and task performance
• Reduces inflammation associated with arthritis

How Does Ashwagandha Promote Weight Loss?

In addition to the many other purported health benefits, one area that ashwagandha shows particular promise in is for supporting weight loss efforts. Some of the ways ashwagandha may help with shedding unwanted pounds include:

1. Reducing Chronic Stress Levels

Chronically high levels of the stress hormone cortisol can cause our bodies to store more belly fat. Ashwagandha's potent stress-relieving properties can help lower cortisol, reducing fat storage around the midsection.

A 60-day study had participants take either ashwagandha or a placebo pill. At the end of the study period, the ashwagandha group reported substantially lower stress levels AND had an average of 3cm reduction in their waist circumference compared to placebo.

2. Balancing Thyroid Hormones

Your thyroid gland is responsible for producing hormones that control your metabolism. When thyroid hormones are imbalanced, it can wreak havoc on your body weight. The isoflavones found in ashwagandha have been shown to support proper thyroid function helping boost a sluggish metabolism.

A clinical trial had 50 adults with thyroid issues take ashwagandha root extract twice per day. After 8 weeks of supplementation, there was significant improvement in key markers of thyroid health demonstrating its ability to bring hormone levels into proper balance.

3. Controlling Emotional Eating

Feeling stressed or anxious can lead to emotional eating and cravings for junk food. By keeping cortisol and anxiety under control with ashwagandha supplementation, it can help reduce the urges to reach for unhealthy convenience foods.

Ashwagandha also shows promise for reducing food cravings by potentially influencing key hormones. A randomized study in adults with chronic stress found taking ashwagandha root extract for 10 weeks reduced food cravings compared to the placebo group.

4. Increasing Insulin Sensitivity

Insulin is the hormone responsible for allowing glucose in the blood to enter our cells to be used for energy. With higher insulin sensitivity, less insulin is needed which can help promote weight and fat loss.

A study had patients with schizophrenia take ashwagandha along with their standard medications for 4 weeks. The ashwagandha group showed significant increases in insulin sensitivity compared to placebo demonstrating its ability to mimic the effect of weight loss drugs.

5. Boosting Exercise Performance

In addition to influencing specific weight regulating hormones, ashwagandha has also been shown in multiple studies to boost endurance, muscle strength and recovery allowing you to get more out of your workouts to see better weight loss results.

Ashwagandha supplementation can lead to better workout performance, faster recovery, and building more muscle. The combination of these effects allow you to burn more calories not only during exercise, but by increasing your resting metabolism from the muscle boosting effects.

Is Ashwagandha Safe?

For most healthy adults, ashwagandha is very safe when consuming up to typical supplement dosages (300-500mg twice daily with food). It has an exceptional safety profile with little to no major adverse effects.

However, some people should use caution before adding an ashwagandha supplement:

• Pregnant or nursing women
• Those with thyroid issues
• People with autoimmune diseases

Additionally, ashwagandha can interact negatively with medications for diabetes, blood pressure, thyroid issues and immunosuppressants. Be sure to discuss with your doctor before taking ashwagandha if youre taking medications.

Ashwagandha Supplement Considerations

When purchasing an ashwagandha supplement for weight loss, there are a few things to consider:

1. Extract Strength

Ashwagandha root extract is much more potent than plain powdered root. Opt for a root extract standardized to contain at least 5% withanolides the most active compounds.

2. Organic Ashwagandha

Choose organic ashwagandha whenever possible to avoid any pesticide exposure from non-organic farming practices.

3. Gelatinized Capsules

The optimal delivery form is vegetarian/vegan capsules made from cellulose. Ashwagandha has a strong, unpleasant taste that gelatin capsules can impart. Cellulose capsules mask any flavor.

4. Look for Sensoril & KSM-66

These are the most well-researched ashwagandha root extract ingredients. Products containing either Sensoril or KSM-66 have clinical studies demonstrating their safety and efficacy.

The Bottom Line

Ashwagandha is an impressive adaptogenic herb that shows great promise for enhancing weight loss efforts in addition to a long list of other health benefits. Its backed by strong clinical evidence for its potent stress-relieving, thyroid supporting and metabolim boosting abilities.

Consuming 300-500mg per day of a quality organic ashwagandha root extract like Sensoril or KSM-66 can aid weight loss by:

• Lowering cortisol to decrease stress and belly fat
• Balancing thyroid hormones to support a healthy metabolism
• Controlling appetite and emotional eating urges
• Increasing insulin sensitivy to mimic weight loss supplements
• Boosting workout performance and recovery

When shopping for an ashwagandha supplement, be sure to opt for the highest quality organic root extract for maximum weight loss support.

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.