Ashwagandha, called the ‘King of Ayurvedic Herbs’, has been honoured for centuries for its remarkable health benefits. These days, it is widely popular for its natural stress-relief abilities and other health benefits, which we will soon take a look at.
A fact that is now quite commonly known is that diet is the most important component for weight loss, and experts claim that 70-80% of weight loss comes from what you do and do not eat, while the rest comes from exercise.
To maximise the effects of diet and weight loss, we have various supplements that can give your weight loss journey a boost. One of these supplements, derived from natural ingredients, is Ashwagandha, a powerful Ayurvedic herb. But how does this herb help you lose weight? Is the hype around it just white noise, or does it hold any truth?
In this blog, we will take a look at ashwagandha and its benefits for weight loss, and you can decide for yourself if it is the right thing for you.
Table of Contents
- 6 Benefits of Ashwagandha For Weight Loss
- How Fast Does Ashwagandha Work For Weight Loss & How To Take It?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
6 Benefits of Ashwagandha For Weight Loss
Ashwagandha, scientifically known as Worsinaia somnifer, is derived from Sanskrit, meaning ‘smell of the horse’, indicating the ability to provide herbs strength and vitality. Ashwagandha is one of the most studied adaptogens, herbs that help improve the body's ability to adapt and cope with stress.
Also Read: 8 Expert-Recommended Ways To Help You Lose Weight Fast Without Exercise Naturally!
Here are some benefits of ashwagandha that can help you with weight loss:
1. Reduces Stress & Cortisol
Stress can cause hormonal imbalances in our bodies, which can lead to weight gain. Ashwagandha has adaptogenic properties that help the body cope with stress and reduce the release of cortisol, the ‘stress hormone’. By regulating cortisol levels, Ashwagandha promotes a more balanced metabolic speed, helping to prevent weight gain associated with chronic stress.
2. Increases Energy & Endurance
It has been found that Ashwagandha increases energy levels and improves stamina, making it an excellent herb that integrates into an active lifestyle, which is a crucial factor for weight loss. By increasing your energy, this energy-boosting food can help you get more intense training or increase your workout durations, which would help you burn more calories and hence lose more weight.
3 . Increases Lean Muscle Mass
One of the key factors for successful weight loss is to maintain or increase lean muscle mass. Ashwagandha has been shown to increase strength and muscle size by stimulating the synthesis and absorption of protein. By promoting lean muscle growth, the herb promotes higher metabolic speed and increases calorie and fat burn in the body.
Also Read: Drop Those Inches With These Top 10 Protein Foods For Weight Loss
4. Suppresses Appetite
Control of appetite and avoiding emotional eating can be difficult for those who are trying to lose weight. It has been found that Ashwagandha has properties that suppress appetite and help reduce the desire and consumption of excessive calories. In addition, it promotes emotional well-being by reducing stress and anxiety, which are often associated with emotional eating.
5. Rich in Antioxidants
Ashwagandha's antioxidants boost metabolism and reduce inflammation, which are key for weight loss. These antioxidants help your body burn stored fat more efficiently. By speeding up metabolism, ashwagandha aids in calorie burning, even when at rest. Reduced inflammation further supports weight management and overall well-being.
6. Better Sleep, Improved Weight Loss!
Dreaming of getting good sleep without worrying about staying late? Quality sleep is one of the most important components of weight loss. Ashwagandha is here to help you get rid of insomnia and improve your quality of life. It helps reduce sleep onset latency, increases sleep efficiency and total sleep time, and decreases wakefulness after sleep onset, especially benefiting those with insomnia.
Some studies suggest taking 300mg of ashwagandha twice daily or at least 600mg daily for 8 weeks or longer for significant improvements in sleep quality. Combine it with mental exercises for sleep for maximum weight loss!
How Fast Does Ashwagandha Work For Weight Loss & How To Take It?
Ashwagandha can take 2 to 4 weeks to start showing effects, but when it comes to weight loss, it works best as part of a healthy lifestyle. This adaptogenic herb helps reduce cortisol levels (the stress hormone), which can curb cravings and prevent emotional eating. Plus, it supports better sleep and energy levels—both crucial for maintaining a fitness routine.
However, ashwagandha isn’t a magic pill. It works gradually, helping balance your hormones and metabolism over time. If you pair it with regular exercise and a calorie deficit diet, you’re more likely to see results within a couple of months. And, of course, consistency is key!
You can take ashwagandha in different forms—capsules, tablets, or powder—depending on your preference.
How to take it:
- Capsules or Tablets: The easiest option! Typically, 300–500 mg twice a day with meals works well.
- Powder: Mix 1/2 to 1 teaspoon (about 3–6 grams) in warm water, milk, or a smoothie. For relaxation and better sleep, try it with warm milk before bed.
Best time to take ashwagandha for weight loss:
- Morning: Ideal if you’re using it for general health or stress management. Take it after breakfast or with a small snack to avoid stomach discomfort. Boosts energy and reduces stress throughout the day.
- Night: Best for promoting sleep and relaxation. Mix the powder with warm milk before bed.
Also Read: 15 Surprising Health Benefits of Milk And Honey | ToneOpFit
Dietitian’s Recommendation
Ashwagandha is a popular adaptogenic herb with many health benefits. As an expert, I suggest focusing on consistency over timing with Ashwagandha. Whether you take it in the morning or at night, in whichever form you prefer, the key is to use it daily for at least 6–8 weeks. It works gradually by balancing hormones and reducing cortisol, which supports steady, long-term weight loss.
Dt. Lavina Chauhan
The Final Say
Incorporating Ashwagandha into your journey to weight loss can bring numerous benefits, from reducing stress and elevated energy levels to fat reduction and regulating appetite. As a strong herb with adaptogenic properties, Ashwagandha supports healthy metabolism, helps to cope with stress and increases lean muscle mass.
However, Ashwagandha is just one piece of the puzzle and should be integrated into a well-rounded approach to weight loss, including a balanced, calorie-deficit diet and regular exercise.
FAQs
1. Who should not take Ashwagandha?
Women who are pregnant, breastfeeding, or people with autoimmune diseases like rheumatoid arthritis should avoid taking ashwagandha. Talk to your doctor first if you are also taking certain medications.
2. Can Ashwagandha help with weight loss?
Yes, ashwagandha can support weight loss by reducing stress, lowering cortisol levels, and improving metabolism, but it works best when combined with a wholesome, healthy diet and regular exercise.
3. How long does it take to experience the benefits of Ashwagandha?
It typically takes 2-4 weeks to start noticing the benefits of ashwagandha, with full effects often becoming more apparent after 6 to 8 weeks of consistent use.
References
- https://www.nutri-genetix.com/blogs/ngx-blog/ashwagandha-the-powerful-herb-for-weight-loss?srsltid=AfmBOormdRpOF36nLAT5ht4hTfj3XEb74XNryCiUn6znCo2U3uFlzyNK
- https://nextevo.com/blogs/news/how-long-does-ashwagandha-take-to-work?srsltid=AfmBOop_KAig9QNSNX2__eJqtZ50Vgih_BKKVKukuM8BUymZg9HTwM0O
- https://bebodywise.com/blog/ashwagandha-for-weight-loss/
- https://awesomehealthclub.com/blogs/ashwagandha/ashwagandha-for-weight-loss
- https://www.goodmonk.in/blogs/blogs/how-to-use-ashwagandha-for-weight-loss?srsltid=AfmBOoq0e4-6cNZMvjkzRIPP1RuhULbztrYKeuhg6MqQRuAAH_CdvYEG
- https://ro.co/weight-loss/ashwagandha-weight-loss/
- https://www.hollandandbarrett.com/the-health-hub/vitamins-and-supplements/ashwagandha-weight-management/
- https://zanducare.com/blogs/exploring-ayurveda/how-long-does-ashwagandha-take-to-work?srsltid=AfmBOormWZvdQGGFnjyJBQss2rUv8xF96JnSa9DxcQDVNCa7cwOiK3PQ&utm_source=admitad&utm_medium=2284255_&utm_campaign=2686364&tagtag_uid=2fe9551c62f27a91d0a0a5d649b168a5
- https://natu.care/uk/plants/when-does-ashwagandha-start-to-work
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