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Could ashwagandha help with weight management? What the science says
Written byH&B editorial team
Reviewed byMillicent Chapman
Could ashwagandha play a role in muscle growth? And what if you’re trying to lose weight? With insight from our nutritionist, learn how this unique plant could branch out into your fitness routine
Summary
1Could ashwagandha affect muscle strength?
There’s some early evidence pointing towards its effects on muscle strength and power.
2Could ashwagandha affect fat loss?
One study showed a small decrease in weight in a study of adults who were both overweight and were experiencing chronic stress.
3Does ashwagandha lower cortisol?
As an adaptogen, there's emerging evidence to suggest that ashwagandha may help reduce cortistol levels.
Ashwagandha: you’ll usually find it in your mood-support supplements. So why is it popping up in your convos at the gym? Emerging research suggests it might play a role in muscle strength, but what does that actually mean for your fitness goals? With insight from H&B nutritionist Millicent Chapman, we’ll work out the science (and the myths) behind the ‘horse-smelling root’...
Could ashwagandha affect muscle strength?
Its potential for supporting relaxation, might not make you think of ashwagandha as a gym-goer's best friend. But there’s some early evidence pointing towards its effects on muscle strength and power.
“It’s unclear if ashwagandha is beneficial for improving athletic performance,” says Millicent. A meta-analysis of 12 studies in healthy men and women concluded that ashwagandha was more effective than a placebo in increasing measures of muscle strength (e.g. hand grip strength), muscle size and performance outcomes, as well as measures of cardiorespiratory (heart and lungs) fitness in healthy people.1
However, this conclusion involves multiple outcomes (for example muscle strength and muscle size) and the effects may vary across different outcomes. Also, the underlying evidence is relatively small and more research is needed to fully understand ashwagandha’s role in exercise performance.
Could ashwagandha affect fat loss?
One study showed a small decrease in weight in a study of adults who were both overweight and were experiencing chronic stress who took ashwagandha for eight weeks.2 However, we can’t know if the outcome would be the same in a healthy adult population. Other than this, there’s very little research to suggest a direct correlation between ashwagandha and body fat loss, as similar studies have shown little to no outcome.3,4,5
There may be some indirect benefits: “for example, clinical research suggests that taking ashwagandha root extract twice daily may potentially have indirect effects on body composition when compared with placebo,” Millicent explains.2 There’s emerging evidence to suggest that ashwagandha could help reduce levels of cortisol, the ‘stress hormone’.6,7,8 But what does this mean when we’re talking about weight loss?
Well, elevated cortisol levels may lead to side effects like excess fat build-up around the abdomen – also called ‘cortisol belly’.9 Keeping your cortisol levels stable may help manage side effects like this. However, that doesn’t mean there’s a direct link between ashwagandha, cortisol and losing weight – and if you think your cortisol levels are extremely high, you should speak to a GP.
Is ashwagandha suitable for everyone?
“Research suggests that typically ashwagandha is likely safe and well tolerated when used short-term, orally and appropriately.”10 That said, check with your doctor before taking ashwagandha supplements for the first time especially if you're pregnant, taking other medications or have other existing medical conditions.
Ashwagandha and weight management FAQs
Testosterone plays a role in muscle growth in both men and women, although levels and effects differ significantly between sexes.11 There’s some evidence to suggest that ashwagandha supplementation might increase testosterone levels in infertile men with low testosterone. However, there’s currently mixed and limited evidence to suggest ashwagandha raises testosterone in men who already have normal amounts.3
As an adaptogen (a plant extract that can modulate the body’s stress response), there's emerging evidence to suggest that ashwagandha may help reduce cortisol levels.6,7,8 However, research is still in the early stages so further research is needed to say this for sure.
The final say
Could this versatile root grow past its reputation for mood support? Scientists are still learning about ashwagandha, but it may show potential in your gym routine too. Fancy learning more? Browse our top post-workout foods to support muscle recovery or spot ashwagandha in our top ingredients to help manage stress.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Bonilla DA et al. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J Funct Morphol Kinesiol [Internet]. 2021 Feb 11 [cited 2026 Mar 26]; 6(1): 20. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8006238/
2. Choudhary D, Bhattacharyya S, Joshi K. Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial. J Evid Based Complementary Altern Med [Internet]. 2017 Jan [cited 2026 Mar 26]; 22(1): 96-106. Available from: https://pubmed.ncbi.nlm.nih.gov/27055824/
3. Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutrition [Internet]. 2015 Nov 25 [cited 2026 Mar 27]; 12: 43. Available from: https://pubmed.ncbi.nlm.nih.gov/26609282/
4. Ziegenfuss TM et al. Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial. Nutrients [Internet]. 2018 Nov 20 [cited 2026 Mar 27]; 10(11): 1807. Available from: https://pubmed.ncbi.nlm.nih.gov/30463324/
5. Raut AA et al. Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. J Ayurveda Integr Med [Internet]. 2012 Jul [cited 2026 Mar 27]; 3(3): 111-114. Available from: https://pubmed.ncbi.nlm.nih.gov/23125505/
6. Auddy B et al. A Standardized Withania Somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A Double-Blind, Randomized, Placebo-Controlled Study. Semantic Scholar [Internet]. 2008 [cited 2026 Mar 27]. Available from: https://www.semanticscholar.org/paper/A-Standardized-Withania-Somnifera-Extract-Reduces-A-Auddy-Hazra/46bdaebfcf4f00730ad217fd6bb88228964e4c2e
7. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med [Internet]. 2012 Jul [cited 2026 Mar 27]; 34(3): 255-62. Available from: https://pubmed.ncbi.nlm.nih.gov/23439798/
8. Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus [Internet]. 2019 Dec 25 [cited 2026 Mar 27]; 11(12). Available from: https://pubmed.ncbi.nlm.nih.gov/32021735/
9. Kaur J, Gandhi J, Sharma S. Physiology, Cortisol. StatPearls [Internet]. 2025 Dec 1 [cited 2026 Mar 27]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538239/
10. Sprengel M, Laskowski R, Jost Z. Withania somnifera (Ashwagandha) supplementation: a review of its mechanisms, health benefits, and role in sports performance. Nutr Metab (London) [Internet]. 2025 Feb 5 [cited 2026 Mar 27]; 22:9. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11800443/
11. Nassar GN, Leslie SW. Physiology, Testosterone. StatPearls [Internet]. 2023 Jan 2 [cited 2026 Mar 27]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK526128/
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