Herbal supplements don't result in clinically meaningful weight loss

Herbal supplements don't result in clinically meaningful weight loss

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    In one of the largest meta-analytic reviews to date published in the peer-reviewed journal 'Diabetes Obesity and Metabolism', 54 randomised controlled trials were included to assess whether herbal supplements produce clinically meaningful results for weight loss. The authors considered weight loss of 2.5kg or more as the cut-off for clinically meaningful weight loss.

    While some complementary therapies produced small and statistically significant losses in weight, none of the 54 RCTs found that herbal supplements were capable of promoting more than 2.5kg of weight loss, thus leading to the conclusion that no clinical trials have proven a clinically meaningful effect on weight loss.

    In contrast, several prescription medications are available that are capable of generating weight loss ranging from 3 - 5kg or around 5% weight loss which is potentially more clinically meaningful than effects achieved with herbal supplements. However, there remains the potential for unwanted adverse effects.

    Overweight and obese individuals looking to achieve a healthy weight should consult with their GP about available options and should consider a diet and lifestyle plan that is suitable and not rely overly on health supplements for a quick fix.

    References:

    1. Maunder, A., Bessell, E., Lauche, R., Adams, J., Sainsbury, A., & Fuller, N. (2020). Effectiveness of herbal medicines for weight loss: A systematic review and meta‐analysis of randomized controlled trials. Diabetes Obesity & Metabolism, 22(6), 891-903.

    2. Ching Lee P, Dixon J. RACGP - Pharmacotherapy for obesity [Internet]. Racgp.org.au. 2021 [cited 14 May 2021]. Available from: https://www.racgp.org.au/

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    What It Actually Does

    Ashwagandha is classified as an adaptogen - a substance that helps the body adapt to physical and psychological stress. But that description undersells the specificity of the evidence.

    In peer-reviewed clinical trials, ashwagandha root extract has been shown to:

    01

    Reduce serum cortisol levels significantly in adults under chronic stress

    02

    Support testosterone levels and muscle recovery in resistance-trained adults

    03

    Improve subjective measures of stress, anxiety, and wellbeing

    04

    Improve subjective measures of stress, anxiety, and wellbeing

    05

    Improve sleep quality and reduce time to sleep onset

    Why The Form Matters

    Here is where most supplement labels become misleading.
    The clinical trials that produced the evidence above didn't use generic ashwagandha root powder. They used standardised, patented extracts - specifically KSM-66® and Sensoril®, both of which are produced from roots using proprietary extraction methods that concentrate the active withanolides to a consistent, clinically meaningful level.
    Generic ashwagandha powder can contain anywhere from 1% to 8% withanolides. KSM-66® is standardised to a minimum of 5% withanolides with a full-spectrum root extract, which means it retains the natural balance of the plant's compounds rather than isolating one component.
    When you buy a supplement that says "ashwagandha" without specifying the extract form, you have no way of knowing whether it contains enough active compounds to do anything at all.
    At Arise, we use KSM-66® in every formula that contains ashwagandha. It's more expensive. It's worth it.

    Third-party Testing

    Supplements are not regulated the same way pharmaceuticals are. In most markets, a supplement company can put almost anything in a capsule and make almost any claim about it, as long as they don't claim to treat a specific disease.
    This is why third-party testing matters. It means an independent laboratory - one with no financial relationship to the supplement company - has tested the product to verify that:

    1. The ingredients listed are actually present
    2. They're present at the stated concentrations
    3. The product doesn't contain contaminants, heavy metals, or undisclosed substances

    Look for: NSF Certified for Sport, Informed Sport, or USP Verified certification on any supplement you take. These are the most rigorous third-party standards available.
    Every Arise formula is third-party tested before it reaches you. The results are available on request.

    The Honest Bottom Line

    Ashwagandha works. The evidence is genuinely strong. But the quality of the extract determines the quality of the outcome — and most of what's available on the market doesn't use the forms that the clinical research actually studied.
    Read the label. Ask for the extract form. Expect a specific answer.