Does Ashwagandha Affect Body Composition? Research Review

Written by Tao Wu, Founder Published April 17, 2026 Updated June 05, 2026 26 min read Editorial Policy

Ashwagandha and body weight evidence — cortisol-driven fat storage and muscle composition trial data

⚡ QUICK ANSWER

Ashwagandha does not cause fat gain. Across three placebo-controlled trials (n=209), two showed weight loss and one showed muscle gain with body fat dropping — the opposite of the common worry.

The strongest evidence (Pakhale 2025, 100 overweight adults, 24 weeks, 600 mg KSM-66) found −8.46 kg average weight loss versus −2.41 kg on placebo, with no required diet or exercise change. Choudhary 2017 found roughly 3% body-weight reduction in chronically stressed adults. Wankhede 2015 (PubMed), the source of most “ashwagandha made me gain weight” reports — showed scale weight rising in men doing resistance training, but body fat percentage fell: that is body recomposition (muscle up, fat down), not fat gain. The mechanism is cortisol reduction (14.5–27.9% across six trials discussed on the Huberman Lab podcast), which lowers stress-driven visceral fat storage and cravings. When people feel they have “gained weight,” it is usually appetite normalizing after chronic stress had suppressed it, recovery, not fat from the herb. Effective protocol: 600 mg standardized KSM-66 daily for at least 8 weeks. It is not a weight-loss drug, it works best for stress-driven weight and is weaker if your cortisol is already normal. Use caution with pregnancy, thyroid disease, autoimmune conditions, sedatives, and within 2 weeks of surgery.

Key Points

Direct answer: No — three placebo-controlled trials show ashwagandha causes weight loss, not gain. The strongest (Pakhale, 2025, 100 adults, 24 weeks) found −8.46 kg vs −2.41 kg placebo
The exception: Scale weight may rise during strength training because lean muscle increases, body fat percentage still drops (Wankhede, 2015)
Mechanism: Research suggests ashwagandha lowers cortisol by 14.5–27.9% in stressed adults (six trials discussed on the Huberman Lab podcast), reducing stress-driven fat storage and cravings
The "weight gain" myth: A small subset of users feel appetite returning to normal after chronic stress had suppressed it, that's normalization, not gain
Safety: Generally well tolerated at 300–600 mg/day. Real cautions: pregnancy, thyroid disease, autoimmune conditions, and rare liver case reports at high doses

⏱ 30-Second Answer

Ashwagandha does not cause fat gain. Across the three best clinical trials (n=209 combined), participants taking 600 mg of root extract daily either lost weight (Pakhale 2025: −8.46 kg; Choudhary 2017: ~3% body weight reduction) or gained muscle while losing body fat (Wankhede 2015). The "does ashwagandha make you gain weight" question usually traces back to appetite normalizing after chronic cortisol suppressed it — a sign of recovery, not weight gain from the herb itself.

"Does ashwagandha cause weight gain?", or asked another way, "Can ashwagandha cause weight gain?", generates more conflicting answers than almost any other supplement question. Reddit threads warn of bloat. Social media trends label it "nature's Ozempic," which is misleading — ashwagandha is a botanical adaptogen with a different mechanism of action than any prescription weight-loss medication, and is not equivalent to, nor a substitute for, any pharmaceutical drug. A 2025 RCT calls both narratives wrong. Here's what 209 trial participants, not anecdotes, actually show.

What Is Ashwagandha?

Ashwagandha (Withania somnifera) is an Ayurvedic adaptogen — a botanical that helps the body buffer physical and psychological stress by modulating the HPA (hypothalamic-pituitary-adrenal) axis, used for 3,000+ years in traditional medicine and now studied in over 25 placebo-controlled human trials.

Research has documented effects well beyond stress relief: better sleep quality, lower anxiety scores in clinical trials, immune-modulating activity, improved athletic performance markers, and modest testosterone increases in men. Ashwagandha is among the most extensively studied herbs in complementary and integrative health research today.

The compounds doing the work are withanolides, bioactive steroidal lactones (a class of plant-derived ring-shaped molecules) found primarily in the root. Clinical-grade extracts are standardized to a specific withanolide percentage: KSM-66 to 5%, Sensoril to 10%, generic extracts typically 0.5–2.5%. The brand and extract type matter more than most people realize.

The weight question is separate from the general benefits question. It needs specific data, not general reputation.

Does Ashwagandha Make You Gain Weight? What 3 Clinical Trials Actually Show

No — none of the three best placebo-controlled trials show fat gain from ashwagandha. Two show weight loss. One shows muscle gain during strength training, with body fat percentage going down. The phrase "does ashwagandha make you gain weight" returns 5,700 monthly searches and the answer is consistent across the evidence: it doesn't drive fat accumulation.

Pakhale et al., 2025, the strongest evidence to date

According to Dr. Ketan Pakhale at the Metabol-Lifestyle Clinic for Metabolic Syndrome (Mumbai, India) and Dr. Deepak Langade at D Y Patil University School of Medicine (Navi Mumbai, India), 600 mg of KSM-66 ashwagandha daily for 24 weeks produced an average weight loss of 8.46 kg versus 2.41 kg in placebo, with no required diet or exercise changes. The trial enrolled 100 adults aged 19–65 and was published in the Journal of Medicine and Life (Pakhale et al., 2025).

BMI dropped 3.31 units in the ashwagandha group versus 0.93 in placebo. Cortisol, ACTH, and CRH all declined while serotonin and BDNF rose. Food cravings decreased significantly. This was the longest weight-focused ashwagandha trial published — 24 weeks instead of the usual 8.

Choudhary et al., 2017, independent replication of weight loss

A double-blind, placebo-controlled study of 52 adults under chronic stress over 8 weeks. According to lead researcher Dr. Dnyanraj Choudhary at the Indian Red Cross Society in Pune, India, the ashwagandha group showed significant improvement in body weight, BMI, serum cortisol, and food cravings versus placebo, with an average ~3% reduction in body weight (Choudhary et al., 2017). The trial used KSM-66 ashwagandha at 300 mg twice daily over 8 weeks in chronically stressed adults with BMI 25–39.9.

Wankhede et al., 2015 — where the "weight gain" confusion starts

Here's the trial that fuels the "ashwagandha made me gain weight" Reddit posts. According to Dr. Sachin Wankhede's team, men doing 8 weeks of resistance training with 600 mg KSM-66 daily gained significantly more lean muscle mass and muscle strength than placebo (Wankhede et al., 2015), published in the Journal of the International Society of Sports Nutrition.

Scale weight in the treatment group did go up. Body fat percentage went down. That's the opposite of fat gain, it's body recomposition. If you're lifting weights and taking ashwagandha, this is the outcome you want.

3 Trials Side by Side

Trial	Pakhale 2025	Choudhary 2017	Wankhede 2015
Participants	100 overweight adults	52 stressed adults	57 men, lifting weights
Duration	24 weeks	8 weeks	8 weeks
Dose	600 mg KSM-66	600 mg root extract	600 mg KSM-66
Body weight	−8.46 kg vs −2.41 kg placebo	~3% reduction vs placebo	↑ scale weight (muscle)
Body fat %	Reduced	Reduced	Reduced
Cortisol	Meaningfully, reduced	Meaningfully, reduced	Not measured
Fat gain observed?	No	No	No

All three trials were double-blind, placebo-controlled. Fat gain was not observed at 600 mg daily in any of them.

Who responded and how

The Pakhale 2025 trial enrolled 100 adults aged 19–65, split 50/50 into ashwagandha (ARE 300 mg twice daily) and placebo arms over 24 weeks. Participants were not required to change diet or exercise. Cortisol dropped from a baseline of 13.91 to 8.90 µg/dL in the ashwagandha group versus a smaller 13.76 to 11.22 µg/dL decline in placebo, a between-group difference of −2.32 µg/dL (p = 0.006). Weight loss tracked the cortisol reduction, consistent with the proposed cortisol-normalization mechanism rather than a direct fat-burning effect. Efficacy was analyzed in 91 patients who completed the protocol.

Bar chart showing 8.46 kg ashwagandha weight loss vs 2.41 kg placebo in 24-week Pakhale 2025 trial

Why Some People Believe Ashwagandha Made Them Gain Weight

The "weight gain" perception usually has four explanations, and none of them mean ashwagandha is putting fat on you. The herb itself has no caloric content and no mechanism for fat storage — but it changes appetite, sleep, recovery, and muscle, all of which can shift the scale.

1. Cortisol normalization restoring appetite. Chronically elevated cortisol can suppress appetite in some people, the body shuts down digestion when it thinks you're being chased by a lion. When research suggests ashwagandha lowers cortisol, that appetite returns to baseline, and it can feel like a sudden hunger increase. You're not gaining fat from the herb, you're eating again after stress had shut you down.

2. Better sleep = better recovery = more muscle. Ashwagandha's sleep-quality improvement (multiple RCTs) means your body actually repairs the tissue you damage during the day. For anyone training, that shows up as lean mass gains over weeks. Your jeans get tighter in the thighs, not the waist.

3. Thyroid hormone effects. Some studies suggest ashwagandha may mildly increase thyroid hormones, particularly T4 — which is usually a metabolism boost, not a slowdown. Anyone with diagnosed thyroid disease should discuss this with their doctor before starting.

4. Confounders. People start ashwagandha during life transitions, new jobs, sedentary work, dietary changes, new relationships. Attributing weight changes to one supplement without controlling diet and activity is unreliable. This is why placebo-controlled trials matter more than self-reported anecdotes.

The Cortisol-Weight Connection: What the Huberman Lab Podcast Discussed

The mechanism that explains ashwagandha's relationship with body weight is cortisol modulation. Chronic stress drives sustained cortisol elevation, and sustained cortisol drives visceral fat storage, sugar cravings, reduced insulin sensitivity, and disrupted sleep, which compounds the problem.

According to Dr. Andrew Huberman, professor of neurobiology and ophthalmology at Stanford School of Medicine, six quality human studies on ashwagandha show "very significant, you know, 14.5 to 27.9% reductions" in cortisol in otherwise healthy but stressed adults — a reduction he describes as "significantly larger than many other supplements" on the Huberman Lab podcast (Episode 18: Using Cortisol and Adrenaline).

Huberman himself uses ashwagandha situationally: "If I'm having a particularly stressful day or a particularly long bout of stress, I'll take some ashwagandha late in the day. There's good evidence that can buffer cortisol. I do cycle it", typically taking a week, then breaking.

Huberman Lab · Episode 18

Using Cortisol & Adrenaline to Boost Our Energy & Immune System Function

Dr. Andrew Huberman, professor of neurobiology and ophthalmology at Stanford School of Medicine, explains the cortisol mechanism referenced throughout this article. The ashwagandha discussion begins around the 1:18:05 timestamp.

That cycling protocol matters. Ashwagandha's effects build over weeks (the Pakhale trial showed progressive results through 24 weeks), but most clinicians recommend periodic breaks rather than indefinite daily use. According to Dr. Mark Hyman, functional medicine practitioner and founder of The UltraWellness Center, ashwagandha works best as part of a broader stress-management protocol rather than a single fix.

The body of evidence for cortisol reduction was reinforced in 2025 by a systematic review and meta-analysis of 15 RCTs (873 adults) led by Dr. George Bachour at Tishreen University, published in BJPsych Open: cortisol levels dropped by μ = −2.36 µg/dL (95% CI: −3.26 to −1.46, p<0.0001) at 8 weeks (Bachour et al., 2025).

For a deeper dive: Ashwagandha and Cortisol: The Science Behind Stress Relief and Cortisol and Sleep.

Counter-Argument: When Ashwagandha Won't Help Weight

Ashwagandha is not a weight-loss drug, and pretending it is sets people up for disappointment. The trials that showed weight loss all involved either chronically stressed populations or overweight participants, groups whose cortisol was elevated to begin with. If your cortisol is normal, the weight signal will be weaker or absent.

A 2025 systematic review by Dr. Ahmad Abdualrazag Albalawi at the University of Tabuk found something honest: while ashwagandha significantly reduced cortisol (−1.16 µg/dL across seven trials, n=488 combined participants), it did not significantly improve Perceived Stress Scale scores in some populations (Albalawi et al., 2025). Lower lab-measured cortisol doesn't always translate to subjectively feeling less stressed — and that means the appetite/cravings benefit isn't guaranteed.

The honest version: if your weight problem is purely caloric (eating more than you burn, with normal cortisol and good sleep), ashwagandha is unlikely to move the needle. If it's stress-driven, late-night eating, cortisol belly, can't-sleep-can't-stop-snacking, then the evidence is much stronger.

Other Benefits Worth Knowing

Ashwagandha is rarely taken just for weight — it's a multi-target adaptogen, and the weight effect is usually secondary to stress, sleep, and recovery benefits.

Anxiety and stress. The largest meta-analysis to date (Bachour et al., 2025) found ashwagandha significantly reduced anxiety on the Hamilton Anxiety Rating Scale at 8 weeks (μ = −3.52, p = 0.0053) and Perceived Stress Scale scores (μ = −4.88, p = 0.0013).

Sleep. A 2021 systematic review and meta-analysis by Dr. Kae Ling Cheah and colleagues at Universiti Sains Malaysia pooled five RCTs (n=400) and found ashwagandha had a small but statistically significant effect on combined sleep (Standardized Mean Difference −0.59, 95% CI −0.75 to −0.42). Effects were stronger at doses ≥600 mg/day and durations ≥8 weeks (Cheah et al., 2021).

Broader mental wellness. A 2025 systematic review by Dr. Mattia Marchi and colleagues at the University of Modena (BJPsych Open) examined ashwagandha's effect on mental health symptoms across clinical populations and found generally favorable tolerability and benefit signals (Marchi et al., 2025).

Testosterone and performance in men. Wankhede 2015 found significant testosterone increases alongside the muscle gains (placebo: +18.0 ng/dL; ashwagandha: +96.2 ng/dL, p = 0.004). A separate 2015 trial by Bakhtiar Choudhary and colleagues (n=49 healthy athletic adults) reported a 13.6% increase in VO2 max with 600 mg KSM-66 daily over 12 weeks versus 4.4% placebo (Choudhary et al., 2015). See: Ashwagandha for Men.

For the full list: Ashwagandha Benefits.

How to Take Ashwagandha for Weight Concerns

Match the dose and form used in the trials that worked: 600 mg of standardized KSM-66 root extract daily, ideally split into two 300 mg doses, for at least 8 weeks.

Goal	Dose	Timing	Trial precedent
Stress-driven weight	600 mg KSM-66	Split AM/PM	Pakhale 2025
Sleep + recovery	300–600 mg	Evening	Langade 2019
Muscle + recomp	600 mg KSM-66	Pre or post workout	Wankhede 2015
General stress	300 mg	Once daily	Chandrasekhar 2012

Form matters: Ashwagandha extract standardized to withanolides (5% for KSM-66, 10% for Sensoril) outperforms raw powder by a wide margin. Our Ashwagandha Plus (KSM-66) delivers 600 mg per serving, matching the Pakhale and Wankhede protocols exactly.

Stacking: Pairs well with Magnesium Glycinate for evening cortisol management and Berberine for metabolic support. See: Ashwagandha and Magnesium Glycinate Together.

Brand Comparison: KSM-66, Sensoril, and Generic Extracts

The clinical trials almost universally used KSM-66 (root-only, 5% withanolides) or Sensoril (root + leaf, 10% withanolides). Generic ashwagandha extracts typically contain 0.5–2.5% withanolides and have no specific trial data.

Brand / Extract	Type	Std. dose	Withanolides	Best for
KSM-66	Root only, branded	600 mg	5%	Versatile, stress support, body composition, muscle recovery, vitality
Sensoril	Root + leaf, branded	250–500 mg	10%	Anxiety and sleep (more sedating)
Nutricost KSM-66	KSM-66 + BioPerine	600 mg	5%	Budget option — generic KSM-66
Pure Encapsulations	KSM-66, hypoallergenic	500 mg	5%	Sensitive individuals (premium pricing)
NOW Foods	Generic standardized	450 mg	2.5%	Mild support (no specific trial data)
Nature Made gummies	KSM-66 gummy	300 mg (2 gummies)	5%	People who hate pills (lower dose)
YourHealthier Ashwagandha Plus	KSM-66 + black pepper	600 mg	5%	Matches the Pakhale/Wankhede trial dose exactly

The practical upshot: pay for the standardization. A 600 mg KSM-66 capsule and a 600 mg generic ashwagandha capsule cost roughly the same, but you can't read the trial data and apply it to the generic version.

For the full extract comparison: KSM-66 vs. Regular Ashwagandha Extract.

Who Should Be Cautious With Ashwagandha

Ashwagandha is generally well tolerated, but several groups should consult a healthcare provider first, pregnancy, thyroid conditions, autoimmune conditions, scheduled surgery, or use of sedatives, blood thinners, or blood-sugar–lowering medications.

Pregnancy and breastfeeding: Avoid. Animal studies show abortifacient effects; no human safety data.
Thyroid conditions: Ashwagandha may modestly increase thyroid hormones. People with diagnosed thyroid conditions should discuss with a doctor before starting.
Autoimmune conditions: Ashwagandha has immune-modulating effects. People managing autoimmune conditions should consult their physician before use.
Liver concerns: Rare case reports of drug-induced liver injury exist, especially at very high doses (>1,000 mg/day) or with poor-quality extracts. Symptoms include jaundice, dark urine, or right-upper-quadrant pain — discontinue immediately and see a doctor.
Medications: May interact with sedatives, immunosuppressants, thyroid medication, and blood-sugar–lowering medications. Always disclose all supplements to your prescribing healthcare provider.
Surgery: Stop 2 weeks before scheduled surgery due to sedative effects.

For the full safety breakdown: Ashwagandha Side Effects and comparison with other adaptogen safety profiles.

Why YourHealthier Recommends KSM-66 Specifically

We sell KSM-66, not generic ashwagandha, for one reason: it's the extract used in the trials we cite. Pakhale 2025, Wankhede 2015, Choudhary 2017, the Langade sleep trials, and the Chandrasekhar cortisol study all used either KSM-66 or comparable standardized root extracts at 300–600 mg per day. When you read a study showing 8.46 kg of weight loss, the extract on the page should be the extract in the bottle.

Our Ashwagandha Plus formulation delivers 600 mg of KSM-66 per serving with added black pepper extract for absorption — the same protocol used in the strongest weight-related trial published to date. We don't pad the bottle with leaf extract, mycelium, or "proprietary blends" that mask the actual dose. If a competitor's label says "ashwagandha root extract 1,500 mg" without specifying KSM-66 or Sensoril and withanolide percentage, the data doesn't apply.

Verdict based on current data

Does ashwagandha cause weight gain? Across 209 trial participants in three placebo-controlled studies, no. Two showed loss of body weight and body fat. The third showed muscle gain during strength training with body fat percentage decreasing. The "does ashwagandha make you gain weight" question almost always traces back to appetite normalization after stress had suppressed it, or to muscle gain mistaken for fat gain.

Ashwagandha isn't a weight-loss drug. It's a cortisol modulator that removes a hormonal barrier to losing fat, particularly visceral, stress-driven fat. Paired with reasonable food and movement, the data is strong. Used in isolation without lifestyle context, results are more variable but still favor reduction over gain.

"The cortisol data is what makes ashwagandha stand apart from most adaptogens. A 27.9% reduction in a 60-day RCT is a clinically meaningful effect size, not just statistical noise."

— Yufang Lin, MD, Center for Integrative Medicine, Cleveland Clinic

"What I tell patients is that ashwagandha works best as part of a broader stress management strategy. It supports the physiological side, but it does not replace sleep hygiene, exercise, or therapy."

— Uma Naidoo, MD, Director of Nutritional and Metabolic Psychiatry, Massachusetts General Hospital

Related Research

What ashwagandha actually does to body composition: separating cortisol effects from appetite

The relationship between ashwagandha and body weight runs through cortisol, not through appetite or metabolism directly. Chronically elevated cortisol promotes visceral fat storage, increases cravings for calorie-dense foods, and disrupts sleep — all of which compound into gradual weight gain over months. By reducing cortisol (the Chandrasekhar 2012 RCT measured a 27.9% drop over 60 days), ashwagandha may remove one of the upstream drivers of stress-related weight gain.

The Choudhary 2017 trial measured body weight as a secondary endpoint and found no significant weight change in either direction over 8 weeks at 600 mg/day. The Wankhede 2015 study in resistance-trained men actually found decreased body fat percentage in the ashwagandha group compared to placebo, likely because the cortisol reduction improved recovery and allowed more productive training adaptations. If you are wondering what ashwagandha does beyond stress, the benefits for men and benefits for women guides cover the gender-specific data.

The water retention question deserves a direct answer. Unlike creatine, which increases intracellular water content through osmotic mechanisms, ashwagandha does not have a documented effect on water balance. The rare reports of "puffiness" on ashwagandha forums are more likely related to dietary changes, hormonal fluctuation, or the simple psychological tendency to scrutinize your body more closely when you start a new supplement. If you experience genuine bloating or GI discomfort, see our ashwagandha side effects guide and consider switching to taking it with food, which eliminates stomach-related complaints for most people.

What to monitor if you are tracking body composition on ashwagandha

If you are concerned about weight changes while taking ashwagandha, the scale alone is an unreliable metric. Body weight fluctuates by 1 to 3 kg daily based on hydration, sodium intake, glycogen storage, and bowel timing. A more informative approach is tracking three measurements over 4 to 8 weeks: waist circumference (the most reliable proxy for visceral fat change), a front-facing photo under consistent lighting (visual assessment catches changes that scales miss), and morning fasted weight averaged over 7-day rolling windows rather than daily readings.

The Wankhede 2015 trial that combined KSM-66 with resistance training illustrates why body composition metrics outperform scale weight. The ashwagandha group gained lean mass and lost body fat simultaneously, resulting in minimal net weight change despite meaningful body composition improvement. If that study had reported only scale weight, the beneficial effect would have been invisible. For the full breakdown of what these body composition changes mean in practice, see ashwagandha for men and ashwagandha for women.

One frequently overlooked factor in the weight conversation: ashwagandha may improve sleep quality (Langade 2019), and better sleep independently reduces appetite-regulating hormone dysregulation (elevated ghrelin, suppressed leptin) that drives weight gain. If chronic stress is disrupting your sleep and your sleep disruption is driving overeating, ashwagandha may address weight gain indirectly through this upstream pathway rather than through any direct metabolic mechanism.

For clarity: ashwagandha does not contain calories in any meaningful amount. A 600 mg KSM-66 capsule adds approximately 2 to 3 calories to your daily intake. There is no thermogenic or metabolism-suppressing effect documented in any clinical trial. The only pathway through which ashwagandha could theoretically contribute to weight gain is through improved appetite in severely stressed individuals whose appetite had been suppressed by chronic cortisol elevation. If your stress has been killing your appetite and ashwagandha normalizes your cortisol, you may find yourself eating normally again, which could register as weight gain relative to your stress-suppressed baseline. This is appetite normalization, not a side effect.

The upshot: ashwagandha is weight-neutral in clinical data, with a slight trend toward improved body composition (less fat, more lean mass) in studies that combined supplementation with exercise.

Context: does ashwagandha work for body composition? The Wankhede 2015 trial showed improved lean mass and reduced body fat in the ashwagandha group versus placebo during resistance training. The mechanism is cortisol reduction enabling better recovery, not direct metabolic stimulation.

Frequently Asked Questions

Does ashwagandha make you gain weight?

No. Across three placebo-controlled trials (Pakhale 2025, Choudhary 2017, Wankhede 2015), none observed fat gain. Pakhale showed an 8.46 kg average reduction over 24 weeks. The exception is Wankhede 2015, where scale weight rose in men doing strength training, but body fat percentage decreased, meaning the weight increase was lean muscle, not fat.

Can ashwagandha cause weight gain in any scenario?

Yes, but only as lean muscle gain in people doing resistance training (Wankhede 2015), not as fat. A second scenario where scale weight could rise: people whose appetite was suppressed by chronic stress, returning to normal eating after ashwagandha lowers their cortisol. Neither represents fat accumulation from the herb itself. No placebo-controlled trial has documented fat gain from ashwagandha at standard doses of 300–600 mg daily.

Does ashwagandha cause belly fat?

No — the opposite. Research suggests ashwagandha lowers cortisol, the hormone most associated with visceral (belly) fat storage. The Pakhale 2025 trial documented significant BMI and waist-related reductions in the ashwagandha group versus placebo.

Does ashwagandha increase appetite?

It can normalize appetite if chronic stress had suppressed it. Both the Pakhale and Choudhary trials found food cravings actually decreased on ashwagandha. Some users report eating more after starting it, this typically reflects appetite returning to baseline, not the herb stimulating overeating.

Can ashwagandha help you lose weight?

It can support weight management, especially for stress-driven weight — by lowering cortisol, reducing cravings, and improving sleep quality. Pakhale 2025 showed an 8.46 kg average reduction over 24 weeks at 600 mg KSM-66 daily. But it's not a weight-loss drug; it works best alongside reasonable diet and activity.

Does ashwagandha build muscle?

Yes, when combined with resistance training. Wankhede 2015 found significantly greater muscle mass and strength gains versus placebo in men lifting weights for 8 weeks. Body fat percentage decreased. If you're training, the scale going up is muscle, not fat.

Is ashwagandha safe long term?

The Pakhale 2025 trial ran 24 weeks with no adverse effects on liver, kidney, or thyroid markers, the longest weight-focused trial published to date. Rare case reports of liver injury exist at very high doses or with poor-quality extracts. Some clinicians, including Dr. Andrew Huberman, recommend cycling: a week or several weeks on, then a break. People with thyroid disease, autoimmune conditions, or who take sedatives, thyroid medication, or diabetes drugs should consult their doctor first.

What does ashwagandha do?

Ashwagandha (Withania somnifera) is an adaptogenic herb that may help the body manage stress. Research suggests KSM-66 ashwagandha supports healthy cortisol levels, sleep quality, and exercise recovery. See our full breakdown in ashwagandha benefits.

What is ashwagandha good for?

Ashwagandha is a plant used in Ayurvedic tradition for over 3,000 years. The root extract, particularly the KSM-66 standardized form, is the most clinically studied version, with 24+ published human trials. For the complete research overview, see ashwagandha benefits.

Does ashwagandha make you horny?

Some research suggests ashwagandha may support sexual function and libido, likely through cortisol reduction and modest testosterone support. The Lopresti 2019 trial found improvements in sexual well-being scores. However, it is not an aphrodisiac, and individual responses vary. See our ashwagandha for men article for the full data.

Ashwagandha (Withania somnifera) is an adaptogenic herb used in Ayurvedic tradition and studied for its effects on stress, cortisol, sleep, and recovery. Outcomes differ by extract type, withanolide standardization, and individual physiology. 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. Speak with a qualified healthcare provider before starting any supplement, particularly if you are pregnant, nursing, taking prescription medication, or managing a medical condition.

References

Pakhale K, Pakhale R, Srivathsan M, Langade J, Langade D. (2025). "Efficacy and safety of Ashwagandha (Withania somnifera) root extract on stress and weight management in adults: a prospective, randomized, double-blind, placebo-controlled study." Journal of Medicine and Life, 18(12), 1140–1154. PMID: 41635453. PMC
Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. (2015). "Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial." Journal of the International Society of Sports Nutrition, 12, 43. PMID: 26609282. PubMed
Chandrasekhar K, Kapoor J, Anishetty S. (2012). "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 Journal of Psychological Medicine, 34(3), 255–262. PMID: 23439798. PubMed
Bachour G, Samir A, Haddad S, Houssaini MA, El Radad M. (2025). "Effects of Ashwagandha Supplements on Cortisol, Stress, and Anxiety Levels in Adults: A Systematic Review and Meta-Analysis." BJPsych Open, 11(S1), S39. DOI: 10.1192/bjo.2025.10136. PMC
Marchi M, Grenzi P, Travascio A, et al. (2025). "The effect of Withania somnifera (Ashwagandha) on mental health symptoms in individuals with mental disorders: systematic review and meta-analysis." BJPsych Open, 11(6), e260. PMID: 41140145. PubMed
Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. (2021). "Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis." PLoS ONE, 16(9), e0257843. PMID: 34559859. PubMed
Choudhary B, Shetty A, Langade DG. (2015). "Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults." AYU, 36(1), 63–68. PMID: 26730141. (Note: This is a distinct study from Dnyanraj Choudhary, 2017 weight management trial.) PubMed
Albalawi AA. (2025). "Dual impact of Ashwagandha: Significant cortisol reduction but no effects on perceived stress — A systematic review and meta-analysis." Nutrition and Health, 31(4), 1395–1408. PMID: 40746175. PubMed
Langade D, Kanchi S, Salve J, Debnath K, Ambegaokar D. (2019). "Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-Controlled Study." Cureus, 11(9), e5797. PMID: 31728244. PubMed
Huberman A. (2021). "Using Cortisol and Adrenaline to Boost Our Energy and Immune System Function." Huberman Lab Podcast, Episode 18. Huberman Lab

Disclosure: YourHealthier sells ashwagandha supplements. All claims based on published peer-reviewed research and direct citations from named experts. Statements about specific brand products (KSM-66, Sensoril, Nutricost, Pure Encapsulations, NOW Foods, Nature Made) are factual references to publicly available product labels and clinical trial extracts and do not constitute endorsement by those brands. See Editorial Policy.

Ashwagandha Plus

600mg KSM-66® · 5% withanolides + Maca & Ginseng

✓ Third-Party Tested✓ GMP Certified✓ Made in USA

$32.95$44.99Free shipping on orders $50+

Full product details →

Topics

adaptogensashwagandhabody compositioncortisolKSM-66scienceweight

Sources verified: All PubMed citations and external references in this article were last verified onJune 01, 2026.

Disclosure: YourHealthier manufactures and sells the supplements discussed in this article. All health claims are based on published peer-reviewed research cited above. We earn revenue from product sales linked in this article.

*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. Consult your healthcare provider before starting any supplement regimen.

Lab Results · Our Science · Editorial Policy

← Back to blog

Shop the Products

💪