Many of us struggle with excess weight despite adhering to a healthy diet, yet sometimes the culprit is not on the plate but in stress levels. A new six-month clinical study examined whether the medicinal plant Ashwagandha can lower cortisol levels, reduce cravings for sweets, and help achieve significant weight loss.
One of the most frustrating phenomena for those trying to lose weight is the sudden plateau, a situation where, despite a caloric deficit and physical activity, the number on the scale refuses to move. Modern science indicates that sometimes the barrier is not just metabolic but also hormonal-psychological. Chronic stress leads to increased secretion of the hormone cortisol, which promotes abdominal fat storage and increases cravings for high-energy foods.
A new, double-blind, placebo-controlled study, recently published (December 2025) in the scientific journal Journal of Medicine and Life, examined in depth the effect of the Ashwagandha plant (Withania somnifera) on weight and stress management in adults. The results raise serious questions about the traditional “fewer calories, more exercise” approach as the sole solution.
Why do we gain weight from stress?
To understand the importance of the study, we first need to understand the biological mechanism linking psychological stress to waist circumference. When the brain detects stress, it activates the HPA axis (hypothalamus-pituitary-adrenal). The result is increased secretion of cortisol, the “stress hormone.” In the short term, cortisol is essential for survival, but in the long term, it becomes a metabolic enemy.
Cortisol promotes muscle breakdown and conversion of proteins into blood sugar, leading to elevated insulin levels. In addition, it acts directly on receptors in fat cells in the abdominal area, where their concentration is particularly high, signaling them to store energy. At the same time, it affects the brain’s reward centers and makes us seek comfort in foods that rapidly raise dopamine levels: Usually simple carbohydrates and sugars. This creates a vicious cycle: Stress causes eating, eating causes weight gain, and weight gain increases stress levels.
Six months of careful monitoring
The current study involved 100 volunteers (men and women aged 19–65) with overweight (BMI between 25 and 40) who reported experiencing significant chronic stress. The participants were randomly divided into two groups:
1. Treatment group: Received Ashwagandha root extract at a dose of 300 mg, twice daily.
2. Control group: Received a placebo (capsule identical in appearance and taste without active ingredient).
The researchers maintained strict conditions: Participants were explicitly instructed not to change their dietary habits or start a new exercise program. The goal was to isolate the effect of the plant alone and see whether stress reduction by itself could lead to a physiological change in body weight.
After 24 weeks of follow-up, the data showed profound differences between the groups in all parameters examined:
1. Dramatic weight and BMI reduction: The Ashwagandha group showed an impressive average loss of 8.46 kg from initial body weight. In comparison, the placebo group lost only 2.41 kg. Accordingly, the BMI of Ashwagandha users decreased by an average of 3.31 units, a much greater improvement than the minimal reduction of 0.93 in the control group.
2. Overcoming cravings: The researchers used a scientific measurement tool called the Food Cravings Questionnaire (FCQ-T). The questionnaire examines aspects such as loss of control over eating, obsessive thoughts about food, and feelings of guilt. Participants taking Ashwagandha reported a sharp decline in all these measures. It seems the plant was able to “switch off” the neurological need for snacking and emotional eating, leading to a natural and effortless reduction in calorie intake.
3. Reduction in mental stress levels: Using the Perceived Stress Scale, which assesses how individuals perceive their stress levels, it was found that stress levels in the treatment group dropped significantly. They reported greater feelings of calm, improved sleep quality, and higher capacity to cope with daily challenges.
4. Improvement in happiness and quality-of-life measures: The researchers also examined overall quality of life (mental and physical). Ashwagandha users showed a significant increase on the SF-12 questionnaire, indicating improvement in daily functioning and vitality.
<br>Why Ashwagandha?
The secret of Ashwagandha lies in its classification as an “adaptogen” plant. Unlike sedatives that may cause drowsiness, or stimulants that may raise heart rate, adaptogens help the body achieve balance (homeostasis).
The study showed that the active compounds in the plant, called Withanolides, act directly to calm the body’s hormonal response to stress. When cortisol levels consistently decrease, the body stops receiving “emergency” signals instructing it to store fat. In a sense, Ashwagandha “convinces” the metabolism that the danger has passed, allowing the body to start burning existing fat stores.
One of the central questions in any long-term supplement use is safety. The current study followed participants for six months and conducted comprehensive blood tests. The findings were encouraging: No abnormal changes in liver or kidney function were observed, and no adverse effects on blood sugar levels were found. Side effects were minor and included isolated cases of mild nausea or drowsiness, which resolved on their own and occurred at similar frequency to the placebo group.
“Stress Weight” – It Exists
The study is a real breakthrough for those experiencing “stress weight,” but judgment must be exercised before rushing to supplement shelves:
1. Quality and standardization: The study used a standardized root extract containing a high and precise concentration of active compounds. Simple supplements containing only powdered root may not yield the same results.
2. Patience is key: The most significant weight loss was observed not within two weeks, but after 24 weeks of consistent use. This is a process of restoring body systems, not an instant fix.
3. Holistic approach: Although participants did not intentionally change their diet, weight loss occurred naturally because they ate less thanks to reduced stress. Combining Ashwagandha with a personalized diet and physical activity may lead to even more impressive results.
4. Professional consultation: Despite being a natural component, Ashwagandha may interact with certain medications, especially for thyroid, diabetes, or blood pressure. It is always recommended to consult a professional before incorporating it into your routine.
In summary, the study reminds us that our body is not a collection of separate organs but an intelligent network where everything is connected: the hormonal system, metabolism, and mental state work in full synchronization. Therefore, a true solution for excess weight cannot focus only on counting calories; it must provide a comprehensive response to the root of the problem. In many cases, the change in metabolic balance and body weight begins with creating an internal calm environment, allowing our hormonal and digestive systems to function at their best.
Dr. Dalit Draiman-Medina is a specialist in family medicine and integrative and functional medicine