Reduce Stress And Burn More Fat With Ashwagandha

Imagine if there was a supplement which could help you get better sleep, reduce stress, and even increase fat loss results.

Well, imagine no more!

I’m talking about ashwagandha (or as my 12 year old calls it: “Ask ya Granda!”), and in this detailed article I’ll be breaking down all the science to show you how to get the most out of this powerhouse supplement.

Is Ashwagandha An Effective Stress Buster?

This herb has been used in Ayurvedic medicine for thousands of years, but has only caught on trend in the west over the last 10 years or so.

It’s best known for its anti-anxiety benefits, which has led to it being labelled a “stress buster” supplement.

Interestingly, every single study involving ashwagandha supplementation (except one) has recorded significant improvements to stress levels, and the body’s production of cortisol (“the stress hormone”) is usually blunted by 14-28%. (1, 2, 3, 4, 5, 6, 7, 8)

In case you’re wondering about the one study which didn’t show any improvements, this one featured participants who did not suffer from anxiety issues. (9)

How Does Ashwagandha Help With Fat Loss?

Some of the more recent research has looked at the possible uses for ashwagandha when it comes to burning fat and building muscle.

A 2016 study from India found that trainees who used 300mg ashwagandha per day achieved an average 10% more weight loss. (10)

Perhaps the most interesting thing about this study is that ashwagandha doesn’t actually possess any direct fat burning elements of its own. Instead, the researchers believed the superior weight loss results were a result of participants enjoying better moods and therefore making their exercise and nutrition easier to stick to.

A 2021 study published in PLoS ONE Journal also found that ashwagandha may enhance both sleep quality and total sleep time. This will have a direct impact on muscle recovery, training performance, and overall mood. (11)

Finally, one of the things which I’ve recently seen supplement companies claim is that ashwagandha can increase testosterone levels. This one is false. The rise in testosterone production is so tiny that it’ll have zero impact (and as a general rule, any supplement which claims to be a test booster is BS). (12)

Russ’ Rating

I’m a fan of ashwagandha.

It’s never going to be of the importance of whey protein and creatine, but it’s definitely something which should be part of your supplement plan.

When we take into consideration that it’ll lead to superior recovery, put you in a better mood, and reduce stress, it’s easy to see how it can help you build more muscle and burn more fat. Of course, it’s important to maintain perspective on this one. This is not a miracle pill.

I recommend a daily dose of 600mg-1000mg to see maximum results. This is the one I recommend. (13)

Further Reading:

If you enjoyed this blog, then you’ll probably also like reading these.

>> Russ’ Guide To Supplements
>> Behold, The Alpha Omegas!
>> Creatine: Your Best Pal For Building Muscle!

References:

1. Chandrasekhar K., et al. 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 (2012).
2. Abedon B., et al. A standardized Withania somnifera extract significantly reduces stress-related parameters in chronically stressed humans: a double-blind, randomized, placebo-controlled study. (2008).
3. Salve J., et al. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus (2019).
4. Lopresti A. L., et al. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore) (2019).
5. Pratte M. A., et al. An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera). J Altern Complement Med (2014).
6. Fuladi S., et al. Assessment of the Efficacy of Withania somnifera Root Extract in Patients with Generalized Anxiety Disorder: A Randomized Double-blind Placebo- Controlled Trial. Curr Rev Clin Exp Pharmacol (2021).
7. Gopukumar K., et al. Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study. Evid Based Complement Alternat Med (2021).
8. Choudhary M. I., et al. Cholinesterase inhibiting withanolides from Withania somnifera. Chem Pharm Bull (Tokyo) (2004).
9. Chengappa K. N. R., et al. Randomized placebo-controlled adjunctive study of an extract of withania somnifera for cognitive dysfunction in bipolar disorder. J Clin Psychiatry (2013).
10. Choudhary D., et al. 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 (2017).
11. Cheah K. L., et al. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLos ONE (2021).
12. Ahmad,M. K., et al. Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males. Fertil Steril (2010).
13. Bonilla D. A., et al. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J Funct Morphol Kinesiol (2021).