Researchers tested whether ashwagandha, a plant-based supplement, could help improve cholesterol levels in overweight Mexican adults. In a 40-day study with 43 participants, half took ashwagandha capsules while the other half took a placebo (fake pill), and everyone followed a healthy eating plan. The results showed that ashwagandha didn’t help people lose weight, but it did lower certain types of cholesterol in the blood. Scientists also used computer models to understand how ashwagandha might work in the body. While these early results are promising, researchers say larger and longer studies are needed to confirm whether ashwagandha is truly helpful.

The Quick Take

  • What they studied: Whether taking ashwagandha supplements for 40 days could improve cholesterol levels and help people lose weight
  • Who participated: 43 adults from Mexico who were overweight or obese, split into two groups: one received ashwagandha pills and one received placebo pills
  • Key finding: Ashwagandha lowered triglycerides (a type of fat in blood) and VLDL cholesterol (bad cholesterol) by meaningful amounts, but didn’t help with weight loss
  • What it means for you: If you’re overweight and struggling with cholesterol, ashwagandha might help your cholesterol numbers—but it’s not a weight-loss tool. This is early research, so talk to your doctor before trying it, especially if you take other medications

The Research Details

This was a double-blind, randomized controlled trial, which is one of the strongest ways to test if something actually works. Double-blind means neither the participants nor the researchers knew who was getting the real ashwagandha and who was getting the fake pill—this prevents bias. The 43 adults were randomly divided into two groups: 21 received 500 mg of ashwagandha daily, and 17 received a placebo. Everyone followed a healthy eating plan for 40 days. Researchers measured body weight, waist size, and blood cholesterol levels at the start and end of the study. They also used computer models to predict how ashwagandha’s active compounds might interact with proteins involved in cholesterol metabolism.

The double-blind design is important because it prevents people from getting better just because they think they’re taking something helpful (the placebo effect). By randomly assigning people to groups, researchers made sure the groups were similar at the start, so any differences at the end are more likely due to the ashwagandha. Using computer models to understand how ashwagandha works adds credibility to the findings and helps explain the mechanism behind the results.

This is a well-designed pilot study with good controls, but it’s small (only 43 people) and short (only 40 days). The study was published in a peer-reviewed journal, meaning other experts reviewed it before publication. However, the short duration and small size mean these results are preliminary—they suggest ashwagandha might work, but larger, longer studies are needed to be sure. The fact that researchers included computer modeling to understand how ashwagandha works strengthens the findings.

What the Results Show

Ashwagandha supplementation did not produce statistically significant changes in body weight, BMI, or waist circumference—meaning people didn’t lose weight or lose inches from their waist. However, the supplement did produce meaningful reductions in triglycerides (a type of fat in the blood) and VLDL cholesterol (the bad cholesterol that contributes to heart disease). These improvements were statistically significant, meaning they were unlikely to have happened by chance. The computer modeling analysis supported these findings by showing that ashwagandha’s active compounds, particularly withanolide A, could bind to and influence proteins involved in cholesterol metabolism, including AMPK, CETP, and LPL—essentially the body’s cholesterol-management machinery.

While the study focused on cholesterol and weight, the computer analysis revealed that ashwagandha’s bioactive compounds interact with multiple pathways involved in fat metabolism. This suggests ashwagandha might have broader effects on how the body processes and manages cholesterol beyond just lowering triglycerides. The fact that these computer predictions matched the real-world results (lower triglycerides and VLDL) gives researchers confidence that they understand how ashwagandha actually works in the body.

Previous research has suggested ashwagandha has adaptogenic properties (meaning it helps the body handle stress) and potential cholesterol-lowering effects, but few rigorous studies have tested this in overweight populations. This study adds to that limited evidence by showing ashwagandha may specifically help with triglycerides and bad cholesterol. However, the lack of weight-loss effects differs from some earlier studies that suggested ashwagandha might help with weight management, suggesting the supplement’s benefits may be more specific to cholesterol than overall weight loss.

This study is small (only 43 people) and short (only 40 days), so the results may not apply to larger populations or show what happens with longer use. The study was conducted in Mexico, so results might differ in other populations. Everyone also followed a healthy eating plan, so it’s unclear how much benefit ashwagandha provides on its own versus as part of a healthy lifestyle. The study didn’t track whether participants actually stuck to the diet plan, which could affect results. Finally, 40 days is a very short time to see weight-loss effects, so the lack of weight change doesn’t necessarily mean ashwagandha can’t help with weight loss over longer periods.

The Bottom Line

Based on this pilot study, ashwagandha may help lower triglycerides and bad cholesterol in overweight adults when combined with a healthy diet. However, confidence in this recommendation is moderate because the study is small and short. If you’re interested in trying ashwagandha, discuss it with your doctor first, especially if you take medications for cholesterol or have other health conditions. Don’t expect it to help you lose weight based on current evidence. Consider it a potential addition to—not a replacement for—a healthy diet and exercise program.

Adults who are overweight or obese with high triglycerides or bad cholesterol levels may benefit from ashwagandha, particularly if combined with dietary improvements. People taking blood-thinning medications, pregnant or breastfeeding women, and those with certain medical conditions should avoid ashwagandha without medical approval. This research doesn’t apply to people of normal weight or those without cholesterol concerns. Anyone considering ashwagandha should consult their healthcare provider first.

In this study, improvements in triglycerides and bad cholesterol appeared within 40 days, which is relatively quick. However, this is a short timeframe, and it’s unclear whether benefits continue, plateau, or diminish with longer use. Most people should expect to wait at least 4-6 weeks to see any potential benefits, and it’s wise to have blood work done before starting and after 6-8 weeks to measure changes.

Want to Apply This Research?

  • Track daily ashwagandha supplement intake (yes/no) and pair it with dietary adherence logging (meals following the healthy eating plan). Every 4 weeks, log your triglyceride and cholesterol numbers from blood tests to monitor changes over time.
  • Users can set a daily reminder to take ashwagandha at the same time each day and log it immediately. Simultaneously, log one healthy meal choice daily to reinforce that ashwagandha works best with good nutrition. Create a simple checklist: supplement taken + healthy meal logged = daily success.
  • Establish a baseline by getting blood work done before starting ashwagandha. Set reminders for follow-up blood tests every 6-8 weeks. Create a simple chart in the app showing triglyceride and cholesterol trends over time. Track consistency of supplement use and diet adherence alongside blood work results to identify patterns between behavior and health improvements.

This research is preliminary and based on a small, short-term study. Ashwagandha supplements are not FDA-approved medications and are not intended to diagnose, treat, cure, or prevent any disease. Do not use ashwagandha as a replacement for prescribed cholesterol medications or medical treatment. Consult your healthcare provider before starting ashwagandha, especially if you are pregnant, breastfeeding, taking medications (particularly blood thinners or diabetes medications), or have underlying health conditions. Results from this study may not apply to all populations. Individual results vary, and more research is needed to confirm these findings.