How Ashwagandha Can Help You With Weight Loss

It might surprise you to learn that ashwagandha, an adaptogenic herb used to manage stress, can also help with weight loss and weight maintenance.

Before we can understand the health benefits that ashwagandha can have on weight, we need to understand the role that stress plays in metabolic health.

How Does Stress Affect Weight?

Stress–whether it be from work, family life, finances, diet or environment–can negatively impact metabolic health due to the role of cortisol. Under stress the body releases the hormone cortisol, which responds to stress by increasing heart rate, blood pressure and levels of glucose in the bloodstream. This is the body’s “fight or flight” response, and under short-term stress, cortisol gives you the needed energy to run away from a perceived danger.

Cortisol is not a bad hormone–in fact it’s essential for survival. Cortisol is responsible for a variety of functions in the body: it controls your sleep-wake cycle; it plays a role in glucose, protein and fat metabolism; and it can even reduce inflammation.

The problem is when cortisol levels stay elevated over long periods of time, as is the case with chronic stress. High levels of cortisol can elevate blood sugar, which over time, can lead to insulin resistance and weight gain. (1)

Stress itself can also lead to dysregulated hunger hormones, such as a leptin, grehlin and neuropeptide Y, which can lead to an increase in cravings and appetite, particularly for more palatable foods that are higher in sugar and fat. (2,3,4) This explains why we often crave comfort foods and sweets when we’re under stress.

What is Ashwagandha?

Ashwagandha, also referred to as Withania somnifera, is an adaptogenic herb that’s been used in Ayurveda for thousands of years to help manage stress, anxiety, insomnia and boost energy. (5) And it’s got the research to back it up.

Benefits of Ashwagandha

It Helps Manage Stress

This is probably what ashwaganda is most well-known for, since it’s an adaptogenic herb, meaning it’s an herb that’s specifically used to manage stress. One 8-week study found that amongst the 58 participants who took ashwagandha daily, there was more of a reduction in serum cortisol levels compared to the placebo group. (5)

Another 60-day study found that supplementing with ashwagandha was beneficial in decreasing symptoms of anxiety, while decreasing levels of cortisol. (6)

Again, this becomes more important when we understand the role that stress and cortisol play in weight management, as mentioned above.

It Helps Regulate Blood Sugar

Some research indicates that ashwagandha may be beneficial in regulating blood sugar levels. A systemic review found that ashwagandha was beneficial in reducing blood glucose levels and insulin. (6) This appears to be attributed to the role of withanolides, an active ingredient in ashwagandha, which seem to have anti-diabetic properties that increase glucose uptake from the bloodstream into cells. (7)

When it comes to weight management or weight loss, regulating blood sugar is essential. When blood glucose levels are high–due to a diet of refined carbohydrates, stress and even lack of sleep–it increases insulin levels, which impairs the body’s ability to burn fat.

It May Reduce Inflammation

Another benefit of ashwagandha is that it may help to decrease inflammation in the body, due to its anti-inflammatory compounds, like Withaferin A. In multiple studies, Withaferin A has been found to reduce inflammation by targeting inflammatory pathways, and suppressing inflammatory states in chronic diseases, like diabetes and obesity. (8)

Another study found that chronically-stressed participants who took ashwagandha saw decreased levels of C-reactive protein, an inflammatory-marker linked to insulin resistance and cardiovascular disease. (9, 10) Chronic inflammation is associated with poor metabolic health and obesity. (11)

It Can Help Build Muscle

Ashwagandha can also influence weight due to its role in athletic performance and muscle synthesis. In one 8-week study, males who supplemented with ashwagandha had significantly greater increases in muscle strength and size compared to the placebo group. (12)

Increased muscle mass can lead to less body fat, increased insulin sensitivity, and improved metabolism. (13, 14)

Key Takeaways

Of course, when it comes to weight loss and overall health, it’s important to start with the foundations: a whole foods diet and a healthy lifestyle. It also means managing daily stress–through meditation, exercise, journaling, spending time with friends and family and getting enough sleep. While a single herb alone isn’t enough to undo an unhealthy diet and chronic stress, it can be an excellent tool in your health toolkit.

Ashwagandha can be a great addition to your daily regime, as it can help to offset the negative effects of stress, and it can help with weight management if weight loss is a goal.

InnerVitality’s MCT Ashwagandha powder combines the fat-burning properties of medium-chain triglycerides, found in coconut oil, with the stress-supportive and anti-inflammatory properties of ashwagandha. The supplement also includes acacia powder, a prebiotic that can help with satiety and gut health.

You can read more about prebiotics here.