Can Ashwagandha Help You to Lose Weight​? Maybe — This Is What We Know

Ashwagandha is a shrub found in Asia and Africa that people use as an adaptogen. Adaptogens are compounds that help your body when it’s under stress. Some also believe ashwagandha can help with weight loss — especially when weight changes are stress-related. 

It’s easy to get lost in the hype surrounding supplements and weight loss. And it’s hard to know if they are both safe and effective. So that’s what we are here for. Let’s dive into the science and see if ashwagandha can actually help you to lose weight. 

Can ashwagandha help you to lose weight?

Maybe. Here’s what we know. There are scientific studies that show ashwagandha can help with stress and anxiety. And chronic stress can lead to weight gain. But there aren’t a lot of studies looking at ashwagandha’s direct effects on weight. 

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One small study did look at the effects of ashwagandha on weight loss in people experiencing chronic stress. Study subjects who took ashwagandha lost about 2% to 3% of their original weight. But it’s important to note that the people in the study who took a placebo also lost about 1.5% of their body weight. So it’s not clear if ashwagandha made a difference in weight. 

Other studies have also concluded that ashwagandha may play a role in weight loss in people who experience higher levels of stress. Researchers believe that ashwagandha may help by:

• Reducing food cravings

• Lowering cortisol levels, a stress hormone that can lead to weight gain

• Improving insulin sensitivity 

There’s still a lot to learn about ashwagandha and weight loss. But lowering stress — by any means — may help those who naturally eat more when stressed. And this may also help people incorporate beneficial lifestyle changes in their diet and movement routine. But for now, there isn’t enough evidence to confidently recommend ashwagandha to help in weight management. 

Can ashwagandha ever cause you to gain weight?

There’s not any solid evidence that ashwagandha causes weight gain. One study does mention research in rats that links ashwagandha to weight gain. But this is just one study, and there’s no research in humans. Based on what we know about ashwagandha so far, there’s no reason to think it leads to weight gain.   

Does ashwagandha have any other benefits?

As mentioned above, ashwagandha is considered an adaptogen. This means it may help the body handle stress, and provide a benefit in stress-related health conditions. To be more specific, research has noted ashwagandha may provide the following benefits:

• Lower feelings of anxiety and stress, and provide a calming effect

• Improved sleep and help with insomnia

• Reduced swelling and inflammation

• Lower blood pressure

How does ashwagandha work?

Adaptogens are an interesting group of compounds. And researchers still don’t know exactly how they work. 

Ashwagandha has many “active” biologic compounds that are thought to increase your body’s resistance to stress. In other words, it helps your body recover from the damage caused by external stressors. 

There are several theories about how ashwagandha and other adaptogens work. It’s possible they change the way your body responds to stress hormones like cortisol. One study looked at ashwagandha’s effects on a brain neurotransmitter called GABA. This may be one of the ways it reduces feelings of stress and anxiety. But there’s still a lot more research needed in this area. 

Recommendations for using ashwagandha safely

If you want to try ashwagandha for weight loss, it may be most effective if paired with other changes or treatments that help you meet your health goals. 

Keep in mind that ashwagandha falls under the category of dietary supplements. Although these are easy to find, the FDA doesn’t regulate them like they do with other pharmaceuticals. 

It’s always a good idea to talk with a healthcare professional you trust before starting any supplement. In the world of supplements, ashwagandha appears to be relatively safe. Most research notes that there are very few side effects or health risks.

But it’s important to be aware of some of the risks before you start using it.

What are the risks of using ashwagandha?

Mild side effects include:

• Diarrhea

• Upset stomach

• Vomiting

There are a few very rare but potentially serious health risks, including:

• Liver problems

• Worsening of autoimmune conditions

• Increasing levels of the thyroid hormone

• Interacting with other medications that may result in very low blood sugar or blood pressure

• Excessive sedation and drowsiness, particularly when combined with other medications that have this effect

• Decreasing the effectiveness of immunosuppressive medications 

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Written by:

Nicole Andonian, MD

Nicole Andonian, MD, is a private practice anesthesiologist in Orange County, California. Her focus is in general anesthesia, regional anesthesia, and acute pain management.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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