Ashwagandha is classified as an adaptogen which means it can manage stress. While it is not a direct weight loss supplement, it may contribute to weight management through various mechanisms. Though individual response can vary, it is generally known to help lose weight according to researchers.
In this article, we will discuss the possible benefits of ashwagandha for weight loss, its appropriate dosage, and when not to take ashwagandha for weight loss.
Benefits Of Ashwagandha For Weight Loss
Ashwagandha is widely regarded in traditional medicine and is known to be beneficial when it comes to weight loss regimens.
1. Stress Reduction
By helping to manage stress, ashwagandha supports weight loss efforts. Weight loss is not an easy task and is unknown to many can be triggered if you stress about simpler things. However, Ashwagandha can make a change in your temperament. It does so by making a positive impact on serotonin and GABA which are neurotransmitters.
2. Cortisol Regulation
Elevated cortisol levels, often a result of chronic stress can lead to heightened appetite and cravings for sugary, high-calorie foods. Ashwagandha’s cortisol-regulating effects may mitigate these cravings, helping individuals maintain better control over their dietary choices. The herb’s adaptogenic properties assist in restoring cortisol balance, creating a more favorable environment for weight management by addressing stress-inducing overeating tendencies.
3. Blood-sugar Regulation
Studies suggest that ashwagandha may contribute to better blood sugar control. By enhancing insulin sensitivity, it helps stabilize blood glucose levels. This stabilizing effect on blood sugar can prevent spikes and crashes, reducing the likelihood of sudden hunger pangs and overeating. Improved blood sugar regulation supports overall appetite control, contributing to a more balanced and sustainable approach to weight management.
4. Thyroid Function
Ashwagandha’s potential positive impact on thyroid function is linked to its ability to support the production of thyroid hormones. By promoting thyroid health, ashwagandha may contribute to weight management as a properly functioning thyroid helps regulate the body’s energy expenditure and metabolic rate.
5. Energy and Exercise Performance
Ashwagandha has been investigated for its role in improving energy levels and exercise performance. Enhanced energy may motivate individuals to engage in physical activities, promoting a more active lifestyle essential for weight management. The herb’s adaptogenic properties may also help the body cope with physical stress, potentially reducing exercise-related fatigue and supporting consistent participation in fitness routines, further aiding weight loss efforts.
Appropriate Dosage Of Ashwagandha
The appropriate dosage of ashwagandha can vary. Common dosages in studies range from 300 mg to 600 mg per day. It can be taken at any period. But people usually prefer drinking it in the morning and early afternoon to avoid interference with sleep.
If stress is a significant factor in weight management taking it in the morning may be beneficial to support stress reduction throughout the day. Like many supplements, the effects of ashwagandha may take time to become noticeable.
Consistency in taking the supplement is key. It’s advisable to give it several weeks to assess its impact on your well-being and weight management. Not only can you start taking Ashwagandha in a low dose, but its variability helps the way you consume it.
For instance, some would prefer capsules while others could go with powders that are easier to swallow when mixed with a drink of your choice.
When Should You Not Take Ashwagandha For Weight Loss?
Being a huge part of traditional medicine, ashwagandha is safe and is not known to have any side effects. Although the benefits of ashwagandha for weight loss are huge, its negative impact cannot be ignored completely and should not be taken in the following situations.
- Hypothyroidism- While some studies suggest that the herb may support thyroid function, individuals with existing conditions like hypothyroidism should not consume it for weight loss.
- Blood Pressure Effects- Though it does regulate the pressure level in your body, you might want to bring the dose under control or even consult a doctor to be safe.
- Pregnancy and Breastfeeding- Pregnant or breastfeeding ladies should steer clear from ashwagandha to avoid any allergic reaction unless prescribed otherwise. As it might impact the baby’s health too. It is advisable to consult an OBGYN before consuming it in any form.
It’s crucial to note that more research is needed to fully understand the long-term effects and safety of ashwagandha supplementation. If you are planning to consume ashwagandha to lose weight, you might want to concentrate on a targeted or personalized approach to get the best results. Nevertheless, it shouldn’t be eaten in case of an allergy.