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Ashwagandha benefits for women: libido, menopause, pregnancy, breastfeeding etc.

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Lisa Ressi, MSc

19.02.2025 • 2 Reading time

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.

Contents

  1. 01   Overview: what does ashwagandha do for women?
  2. 02   Benefits of ashwagandha for women
  3. 03   Dosage of ashwagandha: how much ashwagandha for women?

01

Overview: what does ashwagandha do for women?

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:

  • Stress management: Reduction of cortisol and promotion of relaxation

  • Hormone balance: Particularly in stress-related imbalances

  • Support for libido

  • Relief of menopausal symptoms

  • Support for the immune system

Read more: All you need to know about Ashwagandha

02

Benefits of ashwagandha for women

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.

1. Ashwagandha and female libido

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.

Study: Relaxed instead of stressed thanks to Ashwagandha

2. Ashwagandha during pregnancy and breastfeeding

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.

3. Ashwagandha in menopause

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.

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03

Dosage of ashwagandha: how much ashwagandha for women?

Regardless of gender, the recommended dosage of ashwagandha can vary depending on the product. A general rule is:

  •  Capsules: 400–600 mg per day, depending on the concentration.

Ashwagandha is best taken before a meal, as this ensures optimal tolerability.

Lisa Ressi, MSc

Expert in knowledge management & speaker

Lisa Ressi is a certified Health & Care Nurse with a Master's degree in Health Sciences. Her heart has been in micronutrients for over 20 years. During her work as a freelance health and care nurse, she also gained a lot of practical experience with micronutrients. 

Her journey at BIOGENA began in 2014. In addition to her work as a micronutrient consultant at the BIOGENA store in Linz, she has created the Micronutrient Coach® compact course with great commitment and love. She has been a member of the BIOGENA science team since 2022 where she fulfills her great passion for knowledge transfer. True to the motto “Knowledge creates health”, she shares her knowledge in lectures, seminars, podcasts and even contributions in a very practical way with all those who are interested in promoting health and supporting therapy with micronutrients.

FAQs

Frequently asked questions about ashwagandha for women

Sources:

Åkerstedt, T. et al. 2002. Sleep disturbances, work stress and work hours: a cross-sectional study. J Psychosom Res. 53(3):741–748. https://pubmed.ncbi.nlm.nih.gov/12217447/

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/

Panossian, A., Wikman, G. 2010. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity. Pharmaceuticals (Basel). 3(1):188–224. https://pubmed.ncbi.nlm.nih.gov/27713248/

Thoits, P. A. 2010. Stress and Health: Major Findings and Policy Implications. J Health Soc Behav. 51(1):S41–S53. https://pubmed.ncbi.nlm.nih.gov/20943582/

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