Does Ashwagandha Make You Gain Weight? What the Research Actually Shows

No, ashwagandha doesn't make you gain fat, according to the research. In a trial of adults under chronic stress, body weight went down slightly over eight weeks compared with a placebo, and in men doing weight training it added muscle while cutting body fat. Some people do see the scale move, usually because of muscle, appetite coming back or better sleep, not because the herb adds fat.

"Ashwagandha weight gain" is all over social media, so it's a fair question before you start. Here is what the trials measured, the real reasons some people notice a change, and what ashwagandha can and can't do for weight.

What the research shows about ashwagandha and weight

In stressed adults, weight went down slightly

In a randomized, placebo-controlled trial, 52 adults under chronic stress took ashwagandha root extract or a placebo for eight weeks. The ashwagandha group reported lower stress and fewer food cravings, had lower cortisol, and ended with lower body weight and body mass index than the placebo group. It was well tolerated.

That's the opposite of weight gain, and it makes sense: stress and cortisol are tied to cravings and comfort eating, so easing stress can ease the eating that comes with it.

With weight training, more muscle and less fat

In an eight-week trial in men starting a weight training program, the ashwagandha group gained more muscle size and strength and lost more body fat (3.5 percent against 1.5 percent) than the placebo group doing the same training.

Here's the catch: muscle weighs something. Someone in that situation can see the scale hold steady or even go up while their body fat goes down.

Why some people say ashwagandha made them gain weight

The trials don't show fat gain, but people's experiences are real. These are the likely reasons:

1. Muscle. If you're training while taking it, some of the weight on the scale may be muscle, as in the trial above
2. Appetite coming back. Some people barely eat when they're stressed. As stress eases and sleep improves, normal hunger returns, and so does a few pounds they'd lost
3. Better sleep. Sleeping more changes daily routines, energy and eating patterns, and ashwagandha makes some people mildly sleepy
4. Its traditional use. In Ayurveda, ashwagandha has long been used to build strength and vigor in people who are run down, which is where some of the "weight gain" reputation comes from
5. What else is in the product. Some gummies carry a lot of sugar per serving, and two or three gummies a day adds up. Check the label. Ours has 10 calories and under 1 g of sugar per gummy
6. Everything else. Weight changes for many reasons at once. If you started ashwagandha the same month you changed jobs, diets or medication, it's hard to pin the change on one thing

Ashwagandha, thyroid and metabolism

Thyroid hormones help set how fast the body burns energy, and ashwagandha can affect them. In an eight-week trial in people with mildly underactive thyroids, ashwagandha raised thyroid hormone levels compared with a placebo.

That doesn't make ashwagandha a weight-loss aid, and it's not a reason to take it for your thyroid. It's the reason anyone with a thyroid condition, or anyone taking thyroid medication, should talk to their doctor before starting it, because it could change how their medication works.

Does ashwagandha help with weight loss?

Indirectly, for some people. In the stress trial, cravings, cortisol and weight all went down together, which suggests the effect runs through stress rather than through burning fat. Ashwagandha isn't a fat burner, an appetite suppressant or a replacement for food, sleep and movement. If stress eating is part of the picture for you, it may help with that part.

Who should check with a doctor first

According to the National Center for Complementary and Integrative Health, ashwagandha should be avoided during pregnancy and breastfeeding. Talk to your doctor first if you:

• Have a thyroid condition or take thyroid medication
• Take medication for blood sugar, blood pressure, seizures or the immune system, or take sedatives
• Have a liver or autoimmune condition, or surgery coming up

Rare cases of liver injury have been reported with ashwagandha supplements. Stop and see a doctor if you notice yellowing skin or eyes, dark urine or unusual tiredness.

Our ashwagandha gummies

Our Ashwagandha Gummies have 225 mg of ashwagandha and 200 mg of L-theanine in one gummy, taken once a day with a meal, at 10 calories and under a gram of sugar. Every amount is printed on the jar, and each gummy is a full serving, so the number of ashwagandha gummies to take a day is simply one. The benefits of ashwagandha gummies build over weeks of daily use, not overnight. They're made by hand in small batches in Holmes County, Ohio.

Frequently asked questions

Can ashwagandha cause weight gain?

The trials haven't found that it causes fat gain. Some people see the scale go up because they're building muscle, their appetite returns as stress eases, or something else in their routine changed at the same time.

Does ashwagandha help you lose weight?

In one eight-week trial of stressed adults, weight went down slightly compared with a placebo, along with cravings and cortisol. It isn't a fat burner. Any effect seems to come through lower stress.

Does ashwagandha increase appetite?

There's no good evidence that it does. In the stress trial, food cravings went down. People who undereat when stressed may notice their normal appetite coming back.

Can ashwagandha make you bloated?

Bloating isn't a commonly reported effect. Mild stomach upset is, in a small share of people. Taking it with a meal usually helps.

Does ashwagandha affect the thyroid and weight?

It can raise thyroid hormone levels, and thyroid hormones affect metabolism. That's why anyone with a thyroid condition or on thyroid medication should talk to their doctor before taking it.

How long before I'd notice any change?

The trials measured results after eight weeks of daily use. If you notice a quick change in weight in the first week or two, it's more likely something else in your routine.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. This article is general information and not medical advice. Talk to your healthcare provider before starting any supplement, particularly if you are pregnant or nursing, or take prescription medication.