Ashwagandha is also known as the sleep berry or Withania somnifera and is a plant that has been used in Ayurvedic medicine for thousands of years. For women in particular, ashwagandha offers a range of potential benefits – from supporting hormonal balance to alleviating stress. But what effect does this adaptogen plant have specifically in different phases of life, such as menopause? In this blog post, we will shed light on the most important aspects.
Ashwagandha is often referred to as a ‘miracle herb’ because of its adaptogenic properties. This means that it can help our body to better deal with stress and promote balance in our body and mind. Among the main uses for women are:
Ashwagandha offers women a natural way to reduce stress, support hormones and promote general well-being. It can be a valuable support, especially during stressful periods or hormonal changes such as menopause.
Stress, hormonal imbalances and everyday pressures can have a negative impact on libido. Ashwagandha has a calming effect on the nervous system and can help to reduce stress by lowering cortisol levels. This in turn can have a positive effect on female sexual health. Many women report an increased libido and an improved sense of well-being.
The use of ashwagandha during pregnancy is controversial. While the plant is known for its calming and hormone-supporting properties, it is not recommended during pregnancy. There are currently not enough studies to confirm the safety of ashwagandha during pregnancy.
Caution is also advised during breastfeeding: as there are not yet enough studies on the safety of ashwagandha during breastfeeding, taking it during this time is not recommended. There is currently insufficient knowledge about the effects on breastfed infants.
During menopause, many women experience hormonal fluctuations that can lead to symptoms such as sleep disorders, hot flashes and mood swings. Ashwagandha can help to reduce stress and regulate cortisol levels, which can indirectly affect hormones positively. Studies show that it can help to improve sleep quality, which is particularly valuable during this phase, and that mood swings can also be alleviated. However, the use of ashwagandha during menopause should still be discussed with a doctor in advance.
Regardless of gender, the recommended dosage of ashwagandha can vary depending on the product. A general rule is:
Ashwagandha is best taken before a meal, as this ensures optimal tolerability.
Yes, ashwagandha is generally suitable for women. It offers a wide range of benefits, such as promoting hormonal balance, reducing stress and providing support during menopause-related symptoms. Nevertheless, the dosage should be individually adjusted. Due to a lack of data, ashwagandha is not recommended during pregnancy and breastfeeding.
Ashwagandha has a regulating effect on cortisol levels, which can have a positive effect on hormones. It helps the body to reduce stress-related hormonal imbalances and can promote the function of thyroid hormones.
Yes, ashwagandha can have an indirect effect on periods by balancing hormone levels and reducing stress. This could help to stabilise an irregular cycle. However, the effect is individual and should be discussed with a doctor if there is any uncertainty.
Sources:
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Cheah, K. L. et al. 2021. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS ONE. 16(9):e0257843. https://pubmed.ncbi.nlm.nih.gov/34559859/
Choudhary, B. et al. 2015. Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults. AYU Int Q J Res Ayurveda. 36(1):63–68. https://pubmed.ncbi.nlm.nih.gov/26730141/
Dongre S, Langade D, Bhattacharyya S. 2015. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study. Biomed Res Int. 2015:284154. doi: 10.1155/2015/284154. Epub 2015 Oct 4. https://pubmed.ncbi.nlm.nih.gov/26504795/
Lopresti, A. L. et al. 2019. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 98(37):e17186. https://pubmed.ncbi.nlm.nih.gov/31517876/
Mikulska, P. et al. 2023. Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics. 15(4):1057. https://pubmed.ncbi.nlm.nih.gov/37111543/
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