Can Ashwagandha Cause Weight Gain? What You Really Need to Know

• by Karthik Narayana
• May, 25 2025

Scroll through Instagram or pop into a supplement shop and you’ll find ashwagandha everywhere. Some people swear it melts away stress, others say it helps their workouts. But then a worry pops up — will taking ashwagandha make you gain weight?

This isn’t just some random concern; after all, if you’re changing your routine or trying to manage your weight, every supplement counts. You want the real answer, not just marketing claims or random anecdotes from the internet. Let’s cut through the noise and look at why this question even comes up, what the research actually shows, and how to make smart choices if you’re thinking about adding ashwagandha to your daily mix.

First off, ashwagandha isn’t a magic “weight herb.” It works a lot differently than things like protein powder or fat burners. So if you’re expecting a dramatic shift on the scale just from this root, there’s more to the story. Ready to see what’s actually going on here?

• Ashwagandha 101: What It Actually Does
• Breaking Down the Science: Does It Lead to Weight Gain?
• Real Reasons for Weight Changes
• Tips for Using Ashwagandha Wisely

Ashwagandha 101: What It Actually Does

If you’re new to ashwagandha, here’s the quick version: this herb has been used for centuries in Ayurveda, mainly as a stress reliever, energy booster, and overall health tonic. In recent years, it’s turned into a go-to supplement for anyone looking to feel better, sleep deeper, or bounce back from tough workouts. But what’s actually happening when you take it?

Ashwagandha is called an adaptogen. That means it helps your body handle stress—physical, mental, or even immune system stress. The plant itself is a root, and most supplements use a powdered or extracted form of this part. It’s packed with natural chemicals like withanolides, which researchers say are the main reason it seems to work.

Here’s a quick look at what ashwagandha is really known for:

• Ashwagandha may lower levels of the stress hormone cortisol (shown in some small studies).
• It can make it easier to fall asleep and stay asleep for longer.
• Some people notice a lift in mood or energy within a few weeks.
• Athletes sometimes use it to help with recovery after exercise, thanks to the impact on inflammation and muscle damage.

This all sounds great, but does it directly mess with your weight? Not really. The herb doesn’t contain any extra calories or magical fat-building compounds. Here’s a quick stats table from recent research highlights:

Most people don’t notice any physical changes just by adding this supplement, unless the other stuff in their life—like stress eating or skipping workouts—shifts because of better mood or energy. That’s what really matters in the big picture.

Breaking Down the Science: Does It Lead to Weight Gain?

Let’s get one thing straight—ashwagandha does not directly pack pounds onto your body. There’s no hidden calorie content or fat-storing magic in this root. So why do people ask if ashwagandha can cause weight gain? Mostly, it’s because of how this herb can change other stuff in your body, which might sometimes tweak your weight.

The buzz about ashwagandha and weight usually comes from a few small studies. For example, one study in 2017 looked at people under stress and found that those taking ashwagandha had lower levels of the stress hormone cortisol, slept better, and even had a small reduction in their body fat. Another study from 2020 actually showed a slight increase in weight for some people taking ashwagandha, but here’s the catch: this gain was mostly in muscle—not fat—especially in folks working out regularly.

So, taken by itself, ashwagandha usually doesn’t move the needle on weight for most people. But, it can change your appetite, energy, sleep, and muscle growth, depending on what your body needs. If you’re suddenly hungrier or putting on muscle, that’s not a side effect—it’s more of a ripple effect caused by less stress or better workouts.

Lost in the discussion? Here’s the main takeaway: no solid proof links ashwagandha alone to unwanted weight gain. If you do notice the scale change while taking it, it’s probably because you’re sleeping better, stressing less, working out harder, or eating more regularly—not because ashwagandha sneaks fat onto your body.

Real Reasons for Weight Changes

Here’s where things get interesting. When people talk about gaining or losing weight with ashwagandha, it usually isn’t because the herb itself directly adds fat or builds muscle. Instead, it’s all about what’s going on in your body that might make the scale move.

Let’s clear up a few realities with ashwagandha and weight:

• Stress and Cortisol: One of the main reasons people take ashwagandha is to help reduce stress. There’s some decent research showing it can lower your body’s main stress hormone, cortisol. High cortisol can push your body into storing extra fat (especially belly fat) and make you crave high-calorie snacks. So, if ashwagandha lowers your stress, you might end up eating fewer of those comfort foods and, actually, lose some weight.
• Sleep Quality: Getting good sleep helps balance your hunger hormones. People who don’t sleep well often snack more and gain weight. Some users report sleeping better on ashwagandha, which could help keep your weight in check.
• Energy and Exercise: There’s also a bit of evidence ashwagandha can help with exercise performance and recovery. If you’re less wiped out after working out, maybe you’re more likely to stick to your fitness routine. That can affect your body weight, but it’s not from the herb itself. It’s from how you use that extra boost.
• Appetite Changes: Some folks say ashwagandha makes them hungrier, but it’s not consistent. A handful of studies actually showed no major impact on appetite. Your mood or energy might change, but you’re not guaranteed to crave more food or eat more calories.

Here’s a quick look at several studies and what the numbers say. Notice how the changes aren’t dramatic, and they go in both directions — some folks lose weight, some barely change.

Bottom line? If your weight changes on ashwagandha, it’s probably connected to your stress, sleep, or energy levels, not the herb “making” you gain or lose weight. Pay attention to how your diet, activity, and stress habits shift once you start taking it.

Tips for Using Ashwagandha Wisely

If you’re thinking about trying ashwagandha, there’s a right way to do it—especially if you’re worried about side effects or changes on the scale. Most people don’t realize that little differences in how you use it can really shape your experience.

Here are some practical tips to help you get the most out of ashwagandha without surprises:

• Stick to recommended doses. Most studies use 300–600 mg of standardized extract per day. Going overboard isn’t going to boost the benefits—in fact, it’s more likely to give you digestive issues like an upset stomach.
• Pay attention to your body. Some folks might feel more relaxed or even sleepy, especially when starting out. That’s great if you want to manage stress, but keep an eye on how you feel day to day.
• If you’re tracking your weight, give it a few weeks before making judgments. Ashwagandha can sometimes make you feel hungrier (thanks to cortisol balancing), but that usually evens out as you get used to it.
• Pair it with a steady meal schedule. Snacks and emotional eating can creep in if you’re not mindful. Having a meal or snack plan helps keep surprises at bay.
• Talk to your doctor first, especially if you’re dealing with thyroid issues or taking medications for anxiety, diabetes, or blood pressure. Ashwagandha can interact with these meds.

If you’re a numbers person, here’s a quick look at doses and what researchers found, based on published trials:

One more thing—always buy from a reputable brand. There’s a lot of stuff on the market, and some supplements barely have any active ingredient or might be cut with cheap fillers. Look for products that show third-party lab testing right on the label or website.

Bottom line: Use ashwagandha like you would any wellness tool—pay attention, be consistent, trust the science, and keep your expectations realistic.