Ashwagandha is a shrub that grows primarily in India and the Middle East, as well as Africa. For thousands of years, ashwagandha has been long held to have medicinal properties that provide benefits for both physical and mental health.
Currently, numerous products have ashwagandha as an active ingredient. However, many consumers beg the question, “Can Ashwagandha help you lose weight?”
There have been several studies proving that ashwagandha provides benefits that help promote weight loss. Here are some of the things that you can expect if you take ashwagandha on a regular basis.
Table of Contents
- Can Ashwagandha Help You Lose Weight?
- Benefits of Ashwagandha for Weight Loss
- Best Ashwagandha Products
- 1. TRIBE ORGANICS Ashwagandha KSM 66 Pure Organic Root Powder Extract Ayurvedic Supplement
- 2. Himalaya Organic Ashwagandha
- 3. NaturalLife Labs Organic Ashwagandha 2,100 mg
- 4. Goli Ashwagandha & Vitamin D Gummy
- 5. Futurebiotics Ashwagandha Extra Strength
- 6. Garden of Life Organics Ashwagandha Stress, Mood & Energy Support Supplement
- 7. ORGANIC INDIA Ashwagandha Herbal Supplement
- How Much Ashwagandha Should You Take for Maximum Benefits?
Can Ashwagandha Help You Lose Weight?
The short answer to the question above is yes, Ashwagandha can definitely help you lose weight. However, this can only be achieved with a good combination of a proper diet and regular exercise.
On its own, though, ashwagandha affects the body so that it becomes more optimized to lose excess fat by burning more calories. This, in turn, will result in weight loss.
Benefits of Ashwagandha for Weight Loss
Here are some known advantages of taking ashwagandha regularly. While there are a lot of benefits of this particular shrub, we will focus more on how it relates to weight loss.
Ashwagandha has been proven to lower cortisol levels within the body. Cortisol is considered as the “stress hormone” which is one of the main causes of inflammation and other conditions, especially if present in the body at high levels.
High levels of cortisol have also been linked to increased cravings. It can also lead to a slowdown in metabolism as well as in the production of testosterone, a hormone needed for muscle growth, in men.
A study made in 2012 has shown that regular intake of ashwagandha significantly reduced the cortisol levels within the body of a number of test subjects.
This resulted in regular ashwagandha users having a more relaxed mind and body, as well as having a reduced risk of complications caused by long-term high levels of cortisol.
Boosts the Immune System
Ashwagandha is rich in antioxidants. These are compounds that remove harmful toxins within the body. This, in turn, helps prevent a variety of conditions such as cancer and some types of infection.
Antioxidants also help reduce inflammation and speed up metabolism. These help you lose more fat as your body’s calorie-burning capabilities will be at optimum condition.
Antioxidants also help in preventing serious chronic conditions like diabetes, another disease that makes weight loss more difficult to achieve.
Lab studies have proven the effectiveness of regularly taking ashwagandha in boosting the immune system in as little as 30 days.
Helps Promote Muscle Growth
Muscle development and recovery is very important as it has a two-fold benefit. Firstly, it allows you to work with heavier weights during resistance training, allowing for more calories burned.
Secondly, more muscle means that more fat is consumed even when you are at rest. What this means is that you will have a more efficient metabolism that can more easily burn excess calories.
When taken regularly, ashwagandha has been proven to have immense benefits when it comes to promoting muscle growth.
Studies showed significant improvement in muscle strength, which in turn provides the body with the two advantages mentioned above, both of which have a direct effect on weight loss.
Increase Energy Levels
Ashwagandha is rich in iron, which provides a big energy boost if regularly taken from food sources or supplements.
Iron helps improve blood circulation. As such, aside from helping prevent conditions such as hypertension, it also helps increase energy levels, endurance, and stamina.
Higher energy levels mean that you will stay active for longer, allowing you to perform physical activities such as cardio or weight resistance training for longer before experiencing fatigue.
An active lifestyle will not only help you lose weight but will also help you achieve a better quality of life as well as improved overall health.
Promotes Better Sleep
A study on 80 test subjects has shown that taking ashwagandha regularly will help improve sleep. This includes both healthy individuals as well as those suffering from insomnia or other sleep-related conditions.
Sleep is often overlooked, but it is one of the most essential things when it comes to weight loss and management.
When we sleep, our cortisol levels drop, growth hormones increase, and the body recovers. This will in turn reduce inflammation and restore our energy levels.
If you feel sluggish during the day, it may be because of a lack of sleep. Taking ashwagandha regularly can help improve your sleep and you will feel much more energized once you wake up.
Best Ashwagandha Products
There are many products being sold online that have ashwagandha as a main ingredient. These come in many forms and have varying doses.
We have looked for some of the best Ashwagandha products online, and these are just some of our best recommendations.
1. TRIBE ORGANICS Ashwagandha KSM 66 Pure Organic Root Powder Extract Ayurvedic Supplement
Tribe Organics Ashwagandha comes in plant-based capsules and is guaranteed to be non-GMO and 100% organic. It is also made out of pure root extract with no leaves added.
Each capsule contains 300mg of organic ashwagandha. The product also claims to be fast-absorbing and produced using no artificial or synthetic ingredients or fillers.
- Fast absorbing
- KSM-66 formulation
- Equivalent of 6,000mg dry herb equivalent
- A bit on the pricey side
- May cause some side effects
2. Himalaya Organic Ashwagandha
Himalaya Organic Ashwagandha contains a combination of ashwagandha extract and root powder. Each caplet contains 670mg of these ingredients.
The product is non-GMO and does not contain animal gelation, gluten, soy, corn, nuts, and other similar items. As such, this is one of the best ashwagandha products for those suffering from allergies or any form of food intolerance.
- High potency blend
- A trusted brand
- Consistency may differ from batch to batch
- The caplets can be a bit difficult to swallow
3. NaturalLife Labs Organic Ashwagandha 2,100 mg
Each capsule of NaturalLife Labs Organic Ashwagandha provides a megadose of over 700mg of ashwagandha with no fillers or preservatives added.
The product also contains black pepper extract for better absorption of the body. The capsules are made using plant sources and do not contain gelation.
- Provides very high Ashwagandha dosage
- Better absorption than other brands
- Capsules can be opened up to be blended in drinks
- You’ll need 3 capsules per serving
- Upset stomach or diarrhea can be side effects
4. Goli Ashwagandha & Vitamin D Gummy
Goli Ashwagandha & Vitamin D Gummy comes in gummy form, which is similar to candy. This is perfect for those who do not like or cannot swallow capsules, tablets, and the like.
The product is vegan, non-GMO, gelatin-free, and gluten-free. Each serving contains 300mg of Ashwagandha, as well as 25 micrograms of Vitamin D for added benefits.
- KSM-66 formulation
- Very easy to chew
- Comes in many sizes
- Flavor and texture are not same with usual gummies
- Dosage is small compared to other brands
5. Futurebiotics Ashwagandha Extra Strength
Each serving of Futurebiotics Ashwagandha contains a minimal amount of herb extract, about just 150mg. However, this is equivalent to 3,000mg of Ashwagandha herb powder.
Futurebiotics Ashwagandha comes in capsule form and was formulated to be easily absorbed by the body. It is also non-GMO and free from gluten and soy.
- One of the cheapest in the market
- Made in the USA
- Vegan/Vegetarian friendly
- Dosage is a bit low
- One bottle is less than 1 month’s supply
6. Garden of Life Organics Ashwagandha Stress, Mood & Energy Support Supplement
Garden of Life Organics Ashwagandha contains 600mg of organic Ashwagandha root extract per capsule. It also contains 50mg of fermented ginger root and pro-biotics.
The product is made with vegan ingredients, is non-GMO, as well as certified organic and kosher.
- Only 1 tablet per dose
- Ginger root helps prevent side effects
- Certified kosher
- Capsules can be difficult to swallow
- Some have reported nausea as a side effect
7. ORGANIC INDIA Ashwagandha Herbal Supplement
Each capsule of ORGANIC INDIA Ashwagandha Herbal Supplement contains 400mg of Ashwagandha. Ingredients are certified to be acquired through sustainable agriculture.
ORGANIC INDIA Ashwagandha is USDA Certified, gluten-free, halal, and non-GMO Certified. Aside from this, the product was manufactured in their LEED Platinum Certified facilities in India.
- Uses authentic Indian ashwagandha
- Halal and gluten-free.
- Supports sustainable and ethical farming
- A bit expensive for the dosage
- Different batches may have different efficacies
How Much Ashwagandha Should You Take for Maximum Benefits?
Experts suggest that taking 500 to 600mg of Ashwagandha can provide you with maximum benefits. However, doses as low as 250mg have been shown to provide positive results as well.
In some cases, some doctors may recommend doses as high as 1,200mg per day, taken in the morning and the evening. This is usually done for cycles of 8 to 12 weeks.
Of course, it would be a good idea to consult with a health provider before taking Ashwagandha. They would be best suited to advise you of the benefits of this supplement as well as potential side effects.