Ashwagandha, also known as ‘Indian ginseng’ or ‘sleepberry’, has established itself as one of the most sought-after adaptogens. It is valued above all for its stress-reducing and balancing properties. However, the question of whether ashwagandha can also contribute to weight gain has been coming up a lot recently. Is this just a myth, or is there more to it than that? This article sheds light on the links between ashwagandha and weight gain.
Ashwagandha (Withania somnifera) is a medicinal plant used in Ayurvedic medicine for over 3,000 years. It is an adaptogen, a plant substance that helps the body to better deal with stress. In addition to reducing stress, ashwagandha is said to have a wide range of positive effects, including supporting the immune system, promoting concentration and even improving sleep quality.
The active ingredients in ashwagandha, known as withanolides, affect various processes in the body. These effects can also indirectly influence weight – both in terms of gaining and losing weight.
There is some evidence that ashwagandha can affect body weight, although the effect depends greatly on individual factors such as diet, lifestyle and hormonal balance. Primarily, ashwagandha appears to restore balance in people who are underweight due to stress or other factors. This could result in moderate weight gain, especially when combined with a healthy diet and sufficient exercise.
It is important to note that ashwagandha itself is not a direct cause of weight gain. Rather, it has a regulating effect, helping the body to achieve a healthy weight – regardless of whether that means gaining or losing weight.
The myth that ashwagandha can lead to unwanted weight gain is not scientifically proven. But some studies suggest that the adaptogen supports the regulation of metabolism and promotes hormonal balance through its stress-reducing properties, thus contributing to relaxed eating behaviour. Ashwagandha can also support muscle building, which can be particularly beneficial for those looking to gain muscle mass. In this article, we will examine the key mechanisms by which ashwagandha influences weight gain and well-being.
Ashwagandha can have a positive effect on metabolism. Studies suggest that it regulates energy consumption and thus the burning of excess calories by lowering cortisol levels. In people with a slowed metabolism due to chronic stress, this can lead to better nutrient absorption. Ashwagandha can thus indirectly counteract weight gain.
Stress is a well-known factor that can lead to emotional eating habits. Chronic stress increases cortisol secretion, which is often accompanied by food cravings and an inclination towards unhealthy eating. Ashwagandha has a balancing effect here by lowering cortisol levels and thus reducing the effects of stress on weight. In this way, ashwagandha also tends to counteract weight gain.
One interesting effect of ashwagandha is that it promotes muscle mass by increasing testosterone production and reducing cortisol levels. Some studies show that the plant can indirectly stimulate protein synthesis, which can lead to muscle growth, especially in physically active people. Muscle mass, in turn, contributes to healthy weight gain.
Ashwagandha can influence eating behaviour indirectly by restoring a balance in hormonal levels. There is evidence to suggest that people who take ashwagandha suffer less frequently from food cravings and develop a generally healthier relationship with food. This can have a positive effect on one's own body weight.
Ashwagandha does not contribute to weight gain, but has a regulating effect on the body. By reducing stress, improving metabolic balance and curbing cravings, it can even counteract unwanted weight gain. By promoting muscle growth, it contributes indirectly to healthy weight gain.
Ashwagandha can indirectly help you lose weight by reducing stress and lowering cortisol levels, which often counteracts cravings and unhealthy eating habits. It also supports a balanced metabolism and promotes the body's energy supply. However, it is not a classic ‘weight loss product’ and works best in combination with a healthy diet and sufficient exercise.
Weight gain as a result of ashwagandha use can occur indirectly when you are trying to build muscle mass. This is because the adaptogen supports muscle building, which, with the appropriate strength training, can lead to an apparent weight gain.
There is no scientific evidence that ashwagandha causes water retention. Rather, it has a balancing effect on hormone levels and metabolism. However, if water retention does occur, it is advisable to look at your overall diet and lifestyle, as it is often influenced by other factors such as diet, stress or exercise.
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Choudhary, D., Bhattacharyya, S., & Joshi, K. (2017). Body weight management in adults under chronic stress through treatment with ashwagandha root extract: a double-blind, randomized, placebo-controlled trial. Journal of evidence-based complementary & alternative medicine, 22(1), 96-106. https://pubmed.ncbi.nlm.nih.gov/27055824/
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Salve, J., Pate, S., Debnath, K., Langade, D. (2019). "Adaptogene und Anti-Stress-Wirkung von Wurzelextrakt bei gesunden Erwachsenen: Eine doppelblinde, randomisierte, placebokontrollierte klinische Studie." Cureus, 11(12): e6466.
Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). "Untersuchung der Wirkung von Withania somnifera auf Muskelkraft und Erholung: Eine randomisierte kontrollierte Studie." Journal of the International Society of Sports Nutrition, 12(1), 43. https://pubmed.ncbi.nlm.nih.gov/26609282/
