Does Ashwagandha Make You Lose Weight​?

Published: February 19, 2025

Updated: February 20, 2025

4 mins

Ashwagandha is an adaptogen known for its stress-relieving benefits, but can it actually help with weight loss – or does it cause weight gain? Many people wonder how it affects metabolism, appetite, and body composition. This article breaks down what the science says and what to expect when taking ashwagandha.

Does Ashwagandha Help with Weight Loss?

Stress plays a major role in weight gain and weight loss struggles. When you're stressed, your body releases cortisol – a hormone that, in high amounts, can lead to increased appetite, fat storage (especially around the midsection), and even slowed metabolism. Chronic stress can make it harder to maintain a healthy weight, no matter how much you exercise or watch your diet.

As an adaptogen, ashwagandha helps regulate the body's stress response by lowering cortisol levels. Less stress means a more balanced metabolism, fewer cravings, and an overall healthier relationship with food. Some studies suggest that people who take ashwagandha experience lower cortisol levels and, in turn, improvements in weight management.

Research on ashwagandha and weight loss is still evolving, but some findings are promising. For example, a study found that participants who took ashwagandha had reduced stress-related eating and improved body composition compared to those who didn’t. Other research links ashwagandha to better sleep and increased energy levels – both of which can support a healthy metabolism. Poor sleep is often tied to weight gain, so getting better rest can make it easier to manage weight.

While ashwagandha isn’t a magic weight-loss solution, it may help indirectly by reducing stress, improving sleep, and supporting overall metabolic function.

Ashwagandha and Metabolism

One of the big questions about ashwagandha is whether it can directly boost metabolism. While it’s not a stimulant like caffeine or green tea extract, it may still play a role in supporting a healthy metabolic rate – mainly through its effects on stress, thyroid function, and energy levels.

Does ashwagandha directly increase metabolism?

There’s no strong evidence that ashwagandha directly speeds up metabolism in the way fat-burning supplements claim to. However, since high cortisol levels can slow metabolism and promote fat storage, ashwagandha’s ability to lower cortisol might help keep metabolism functioning optimally.

How ashwagandha may support thyroid function

Your thyroid plays a major role in regulating metabolism, and some research suggests that ashwagandha may support thyroid function – especially in people with underactive thyroids (hypothyroidism). Since the thyroid controls how efficiently your body uses energy, any improvements in its function could positively affect metabolic rate.

A few studies have shown that ashwagandha supplementation can increase levels of thyroid hormones (T3 and T4), which may help with energy production and metabolism. However, this effect could be a concern for people with overactive thyroids (hyperthyroidism), so it’s always best to consult a healthcare provider before using ashwagandha for thyroid support.

The potential impact on energy levels and physical activity

If you feel fatigued or sluggish, you’re less likely to be active – and less activity can mean a slower metabolism over time. Since ashwagandha is known for improving energy levels and reducing stress-related exhaustion, it may help people feel more motivated to move their bodies, whether through exercise or just staying more active throughout the day. Some studies also suggest ashwagandha can enhance endurance and strength, which could indirectly support weight management and metabolic health.

Can Ashwagandha Make You Gain Weight?

A common concern people have when taking ashwagandha is whether it can cause weight gain. The short answer? It depends on how your body responds to it. While some people report gaining weight, it’s not necessarily in the form of excess fat.

Ashwagandha itself isn’t known to cause fat gain, but its effects on the body could lead to changes in weight depending on factors like metabolism, muscle growth, and appetite. Some people experience an increase in hunger after taking ashwagandha, especially if their cortisol levels were previously high and suppressing their appetite. If this leads to eating more without adjusting for it, weight gain could follow.

Weight gain isn’t always a bad thing – especially if it comes from muscle rather than fat. Ashwagandha has been shown to support muscle growth and recovery, particularly in people who exercise regularly. Since muscle weighs more than fat, gaining lean muscle could make the number on the scale go up without actually increasing body fat.

Because ashwagandha helps reduce cortisol, it can lead to better recovery after workouts. High cortisol levels are known to break down muscle tissue, so lowering cortisol may make it easier to build and maintain muscle. Some research suggests that ashwagandha supplementation can enhance strength and endurance, which could contribute to muscle growth and a slight increase in body weight over time.

If someone experiences noticeable weight gain after taking ashwagandha and it’s not due to increased muscle mass, it could be related to factors like increased appetite, changes in metabolism, or water retention. To manage this, it's important to pay attention to diet, exercise, and overall lifestyle habits while taking ashwagandha.

Ultimately, ashwagandha isn’t likely to cause unwanted weight gain in most people. Instead, it may help the body find balance – whether that means shedding stress-related fat, gaining muscle, or simply maintaining a healthier overall weight.

Ashwagandha for Weight Loss: Best Practices

While ashwagandha has potential benefits for stress reduction, metabolism, and muscle recovery, it’s not a magic pill for weight loss. Instead, it works best as part of a well-rounded approach that includes a healthy diet, regular exercise, and good sleep habits. Here’s how to make the most of it if you’re considering ashwagandha for weight management.

Ashwagandha may be especially helpful for people whose weight struggles are linked to high stress, poor sleep, or hormone imbalances. If chronic stress has led to emotional eating, stubborn belly fat, or slowed metabolism, ashwagandha’s ability to lower cortisol could make it easier to manage weight. It may also be useful for those looking to improve their exercise performance and muscle recovery, which can support long-term fat loss and body composition changes.

While ashwagandha can support weight management in indirect ways, it won’t replace the basics of weight loss: maintaining a calorie deficit, eating nutrient-dense foods, and staying active. Think of it as a tool that helps create the right conditions for weight loss – by lowering stress, improving energy levels, and supporting muscle growth – but not something that will lead to dramatic changes on its own.

For those considering ashwagandha for weight loss, the key is consistency. When combined with healthy lifestyle habits, it may help make weight management feel a little easier and more sustainable over time.

Best Time to Take Ashwagandha for Weight Loss

If you're using ashwagandha to support weight loss, you might be wondering if timing matters. While there’s no “perfect time” to take this supplement, it’s worth experimenting with morning or evening doses to see what works best for your energy levels, stress management, and overall routine.

• Morning: Taking ashwagandha in the morning may help manage stress throughout the day, keeping cortisol levels balanced and potentially reducing stress-related cravings. Some people also find that it gives them a subtle boost in energy, making it a good option before a workout.

• Evening: If you struggle with nighttime stress, poor sleep, or late-night cravings, taking ashwagandha in the evening might be more beneficial. Since it has calming properties, it may promote better sleep, which is essential for weight loss and metabolic health.

Should you take ashwagandha with food or on an empty stomach?

ashwagandha can be taken with or without food, but how you take it may affect absorption and tolerance:

• With food: If you have a sensitive stomach, taking ashwagandha with a meal can help reduce the chance of digestive discomfort.

• On an empty stomach: Some people prefer taking it first thing in the morning or before a workout, as it may be absorbed more efficiently on an empty stomach. However, if you notice nausea or discomfort, try taking it with food instead.

Ultimately, the best time to take ashwagandha for weight loss depends on your body’s response and lifestyle. Whether you take it in the morning to keep stress in check or at night to support restful sleep, consistency is key to seeing results over time.

Where Else Can I Explore Weight Loss Strategies?

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