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Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD

How Ashwagandha Can Support Your Weight Loss Journey

Ashwagandha (Withania somnifera), an adaptogenic herb frequently used in Ayurvedic medicine, can play a beneficial role in weight loss. Studies have shown that Ashwagandha's capabilities to regulate cortisol levels may alleviate stress-induced weight gain, while its ability to support healthier blood sugar levels can also aid weight management. This herb has also been found to stimulate thyroid function, potentially enhancing metabolic rate, and promoting muscle mass growth, indirectly boosting metabolism. While Ashwagandha may support weight loss, it should be used in conjunction with a healthy diet and exercise regimen.


Are you on a weight loss journey? Have you tried everything from counting calories to hitting the gym daily, but nothing seems to work? If so, you may want to consider adding Ashwagandha (Withania somnifera) to your weight loss routine. This powerful herb has been used for centuries in Ayurvedic medicine, and recent research suggests that it may be just what you need to boost your weight loss efforts from multiple angles.



What is Ashwagandha?



Ashwagandha (Withania somnifera) is one of the most commonly used ayurvedic herbs and is known as an adaptogen, which are plants that help provide the body with resiliency to cope better with both physiological and psychological stress. 

For centuries, Ayurvedic medicine has utilized the rejuvenating powers of Ashwagandha, an herb known as a "Rasayana" for its ability to nourish and restore many bodily systems, including the thyroid and adrenal glands. 

Although it is not related to ginseng, it is sometimes referred to as Indian Ginseng, likely due to its energizing properties. Withania somnifera is native to India, Northern Africa, and the Middle East, and its ability to thrive in harsh growing conditions is a testament to its adaptogenic qualities. The herb is rich in bioactive compounds called withanolides, which are responsible for many of its health benefits. [1]

Keep reading to learn all you need to know about using ashwagandha for weight loss. 


How can Ashwagandha help with weight loss? 



Reduced stress


Ashwagandha is an adaptogenic herb that helps the body manage stress. According to the functional medicine model, chronic stress can significantly contribute to weight gain. When we're under stress, our bodies release cortisol, a stress hormone that can increase appetite and promote fat storage (particularly belly fat). By helping to regulate levels of cortisol, Ashwagandha can reduce the negative effects of stress and anxiety, making it easier to stick to a healthy eating plan and exercise routine. [2] [3]

In fact, studies have found that participants who took Ashwagandha supplements for eight weeks had significantly lower serum cortisol levels and less perceived stress compared to the control group. [4]

One randomized controlled trial, in particular, examined the effects of Ashwagandha on weight management in those struggling with chronic stress. Amazingly, it was found that after 8 weeks of supplementation, not only did participants experience less stress, but they also had significantly reduced cravings, body weight, and body mass index (BMI)I! [5]


Blood glucose balance


Research has also found that Ashwagandha supplementation may help support healthier blood sugar levels and, thus, weight loss. When the body can utilize glucose (blood sugar) more efficiently, this reduces the risk of weight gain, insulin resistance, and type 2 diabetes. [6] [7] 



Thyroid function


Ashwagandha root has also been shown to support thyroid function in those struggling with hypothyroidism (low thyroid function), a condition commonly associated with weight gain, slowed metabolism, hair loss, fatigue, constipation, and dry skin. [8]

The thyroid gland plays a key role in regulating metabolic rate, therefore, by increasing thyroid hormone levels, Ashwagandha may help the body burn fat and more calories. Its effect on thyroid hormones also may increase energy levels, making it easier to stick to an exercise regime. Win-win!



Muscle growth


Studies have shown that Ashwagandha root may help increase muscle mass and strength, particularly in combination with resistance training. This is important for weight loss since muscle mass is a metabolically active organ, meaning it burns calories even at rest. 

Therefore, increasing muscle mass through exercise and ashwagandha supplementation may support weight loss efforts by boosting metabolism and promoting fat loss. [9] [10]




Additional health benefits of Ashwagandha root


In addition to its effects on weight loss, Ashwagandha has a number of other wonderful health benefits. 

It is an antioxidant and anti-inflammatory, which means it can help reduce inflammation throughout the body and protect against oxidative stress. [1]

It may also support a healthy sex drive and increase testosterone levels in men. [11]

Since Ashwagandha has a calming effect on the nervous system, it may also improve sleep quality and reduce perceived symptoms of anxiety and depression. This is important since a healthy mental state is critical in staying focused on your body weight goals and overall wellness journey. [12] [13]

Of course, Ashwagandha is not a magic bullet for weight loss. It should be used in conjunction with a healthy diet and exercise plan for the best results. But by reducing stress, boosting metabolism, and increasing energy levels, Ashwagandha can be a valuable tool in your weight loss arsenal. Give it a try and see how it can help you reach your goals!




How fast does Ashwagandha work?


How fast Ashwagandha takes to work can vary depending on several factors, such as the dosage, frequency of use, and individual physiology. People often report feeling some effects within a few days of consistent use. However, it's important to note that Ashwagandha's full benefits may take longer to become apparent and may require several weeks of consistent use, as shown by multiple clinical studies.

Some of the initial effects that people may experience include reduced stress levels, better sleep quality, and increased feelings of relaxation.


The best way to take Ashwagandha 


So, how can you incorporate Ashwagandha into your weight loss routine? It's essential to be selective when choosing an Ashwagandha supplement to ensure maximum results and safety since not all extracts of Ashwagandha are the same. 

NutriRise Ashwagandha 1300mg or 1950mg capsules check all the boxes you need to feel confident about selecting the best Ashwagandha on the market.

  • High-potency formula: NutriRise Ashwagandha contains a clinically proven dose of organic Ashwagandha root extract per serving, making it potent and effective.

  • Organic and non-GMO: NutriRise Ashwagandha is organic and non-GMO, ensuring you get a pure, high-quality product.

  • Third-party tested: NutriRise Ashwagandha undergoes third-party testing to ensure it meets strict quality and purity standards.

  • Gluten-free and vegan: This supplement is gluten-free and suitable for vegans and vegetarians, making it an excellent option for people with dietary restrictions.

  • Enhanced bioavailability: NutriRise Ashwagandha contains organic black pepper extract to maximize absorption. Black pepper extract is also rich in antioxidants and may also support weight loss by enhancing metabolic rate. 

You can also try adding Ashwagandha powder to your smoothies or teas.



The bottom line


In summary, Ashwagandha is a powerful herb that has been shown to aid in weight loss through its effects on cortisol levels, insulin sensitivity, muscle health, and metabolism. It also has a number of other health benefits, including antioxidant and anti-inflammatory effects and a calming effect on the nervous system. By incorporating Ashwagandha into your weight loss routine, you may be able to reduce stress, increase energy levels, and achieve your weight loss goals. 

However, it is important to remember that Ashwagandha should be used in conjunction with a healthy diet and exercise plan for the best results. Always consult with a healthcare professional before starting any new supplement regimen.


Note: This article is for informational purposes only and not intended for use as medical advice. Always consult your health care provider before starting any dietary supplement.

Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD
As a qualified Nutritional Therapist (BSc Hons Nutritional Science + NTPD), Zaheera Swing has a deep passion for restoring balance and harmony to the body through the modalities of nutritional science, herbalism, and holistic lifestyle practices. Using the functional medicine model coupled with wisdom from ancient paradigms, she aims to provide insight into the underlying root causes of poor health and the holistic tools we can harness to enhance the well-being of mind, body, and spirit.
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