Ashwagandha (Withania somnifera) has held a respected place in traditional Ayurvedic medicine for centuries, long before wellness influencers got hold of it. It’s known for its adaptogenic properties, meaning it helps the body adapt to physical and emotional stress and has recently gained attention for its potential to ease some of the trickier aspects of menopause. From mood swings to low energy, it seems to lend a hand where balance is needed.

In this article, we’ll explore what makes Ashwagandha so effective and how it supports stress management, hormone balance, energy levels, and libido, providing a gentle yet effective way to enhance well-being from perimenopause to postmenopause. Ashwagandha also shows promise in helping alleviate menopause symptoms, such as hot flashes, night sweats, and mood changes, by addressing underlying hormonal and inflammatory processes.

What is Ashwagandha in ayurvedic medicine?

Ashwagandha, also known as Indian ginseng or winter cherry, is an adaptogenic herb, meaning it helps the body adapt to stress and maintain balance. Unlike other herbs that may have a stimulating effect, Ashwagandha’s unique profile makes it a calming yet rejuvenating all-round tonic. This gentle approach is particularly beneficial for women transitioning through the stages of menopause, as it can address several symptoms and support women's health during this time without causing overstimulation.

Benefits of Ashwagandha for women in menopause

1. Supports stress management by regulating the stress hormone cortisol

Menopause often brings increased stress and anxiety due to hormonal shifts, which can elevate levels of the stress hormone cortisol. Ashwagandha has been clinically shown to help reduce the stress hormone cortisol, helping to promote a sense of calm* Studies have shown that Ashwagandha can significantly lower cortisol levels and improve stress resistance, making it a valuable natural option for stress relief during the menopause journey. Many women find that Ashwagandha provides a more balanced emotional state, making it easier to handle day-to-day challenges, and it may also help with psychological symptoms such as anxiety and mood disturbances.

How it works: Ashwagandha’s active compounds, called withanolides, work by supporting the adrenal glands, which regulate cortisol production. This leads to better stress management and reduces the overall feeling of anxiety that often accompanies perimenopause and menopause.

2. Boosts energy levels and reduces fatigue 

Fatigue is a common complaint among women in perimenopause and menopause, often linked to hormonal changes, stress, and poor sleep - on top of our already busy lives. Night sweats can also disrupt sleep during menopause, further contributing to fatigue. Ashwagandha is a natural energy booster that works gradually to build energy in a sustainable way. Unlike stimulants like caffeine, Ashwagandha supports energy levels without causing overstimulation. Research suggests that consistent use of Ashwagandha can help combat persistent fatigue and enhance overall vitality, making it an ideal natural option to help tackle menopause fatigue.

How it works: Ashwagandha helps to support adrenal health and hormonal balance (homeostasis), which in turn boosts the body’s natural energy production. Ashwagandha may also contribute to improving sleep and sleep quality for women experiencing menopause. By reducing the strain caused by stress and contributing to hormone regulation, it helps to improve physical endurance and combat persistent fatigue, allowing for more sustained energy and quality sleep can further enhance energy and vitality throughout the day.

3. Supports hormone balance

Hormonal imbalances during menopause can cause mood swings, sleep disturbances, and a wide range of other challenging symptoms. Balancing hormones is crucial during this time, and Ashwagandha balances hormones by supporting the endocrine system. Ashwagandha’s adaptogenic properties help regulate cortisol, the body’s primary stress hormone, which indirectly supports overall hormonal balance. This ability to reduce stress helps the body cope better with hormonal fluctuations as it adjusts to these changes.

Research suggests that Ashwagandha may reduce the frequency of hot flushes and promote hormonal stability, contributing to an improved quality of well-being during the stages of menopause. Additionally, Ashwagandha may help regulate hormone levels, including reproductive hormones such as luteinizing hormone and follicle stimulating hormone, which are important for ovarian function.

While Ashwagandha offers a natural approach to managing menopause symptoms, it can be considered as an alternative or complement to hormone replacement therapy, which is commonly used to alleviate menopausal symptoms and prevent bone loss.

How it works:

Ashwagandha has shown a significant effect on hormone regulation in clinical studies, helping to modulate the endocrine system, which is responsible for hormone production. This means it indirectly supports the balance of hormones like estrogen and progesterone, reducing the severity of menopausal symptoms and providing beneficial effects for menopausal women.

4. Enhances libido and sexual health

Decreased libido is a common symptom for women during menopause. Vaginal dryness is another frequent menopause symptom caused by estrogen deficiency, which can significantly impact sexual health and lead to discomfort during sex. Ashwagandha has traditionally been used as an aphrodisiac and has shown promising results in improving sexual function and desire in women. In studies, women who took Ashwagandha reported improved sexual function, including better arousal and satisfaction, which is often affected by stress, hormonal changes, and mood associated with menopause.

How it works:

Ashwagandha helps lower cortisol levels, which can negatively impact libido, and supports better blood flow, enhancing physical arousal. By helping you relax and ease stress, Ashwagandha naturally supports a healthier mindset and body, making it easier to feel sexual desire and enjoyment; additionally, its ability to improve sleep may also contribute to better sexual health and desire.

Ashwagandha and Cognitive Function During Menopause

Many women experience changes in cognitive function during menopause, such as brain fog, forgetfulness, and difficulty concentrating. These symptoms can be frustrating and are often linked to hormonal fluctuations and increased stress levels. Excitingly, research suggests that ashwagandha root extract may offer natural support for cognitive health during this transition.

Clinical evidence from double-blind, placebo-controlled studies has shown that ashwagandha supplementation can lead to significant reductions in cortisol levels, the body’s primary stress hormone, in both menopausal and perimenopausal women. In one such study, women who took ashwagandha root extract experienced notable improvements in cognitive function, including better memory and faster processing speed, compared to the placebo group. These benefits are thought to stem from ashwagandha’s ability to balance hormones and reduce stress, both of which are crucial for maintaining mental clarity and focus.

Additionally, ashwagandha’s anti-inflammatory properties play a key role in supporting brain health. Chronic inflammation can negatively impact cognitive function, but the anti-inflammatory effects of ashwagandha root help protect the brain and promote healthy cognitive performance. By modulating cortisol levels and reducing stress, ashwagandha offers a holistic approach to supporting cognitive function and overall well-being during menopause.

How Ashwagandha's unique properties benefit menopause

Ashwagandha’s ability to support women through menopause is due to its unique bioactive compounds, including withanolides, alkaloids, and flavonoids. These compounds have adaptogenic, anti-inflammatory, and antioxidant effects that contribute to its powerful health benefits:

• Adaptogenic Effects The withanolides found in Ashwagandha are the key to its adaptogenic properties. They help the body adapt to stress by supporting adrenal gland function and reducing excessive cortisol production. This action can help ease many menopausal symptoms, such as increased anxiety and fatigue, which are often linked to elevated cortisol levels. Ashwagandha may also help reduce hot flashes and moderate climacteric symptoms.
• Anti-Inflammatory and Antioxidant Properties Chronic inflammation and oxidative stress are common during menopause and can worsen symptoms such as fatigue and hormonal imbalance. Ashwagandha’s anti-inflammatory properties help reduce this burden, while its antioxidants protect the body from oxidative damage, contributing to better overall health and vitality and improving quality of life for menopausal women.
• Bone Health and Bone Density Ashwagandha supports bone health and may help maintain bone density during menopause, which is important for reducing osteoporosis risk and supporting skeletal strength.

Randomized double blind placebo studies have shown that Ashwagandha improves sleep quality and other menopause-related outcomes.

Incorporating Ashwagandha root extract into your routine

To experience the full range of benefits, it’s important to take Ashwagandha consistently. Evidence from placebo controlled study and blind placebo controlled study designs supports Ashwagandha’s use for menopause, showing its effectiveness in reducing stress levels and regulating cortisol. Incorporating this adaptogenic herb into your wellness routine can help your body better manage the effects of hormonal changes and support its natural processes through the different stages of menopause.

Our and formulas include Ashwagandha alongside other essential nutrients, vitamins, and herbal active ingredients, offering a well-rounded approach to address stress, energy, hormone balance, and libido. Taken as part of a daily supplement regimen, they provide effective support specifically tailored to the needs of women experiencing menopausal symptoms. It is important to consult healthcare providers before starting Ashwagandha, especially for women with a history of breast cancer, as some compounds may influence estrogen-related pathways.

This article has been reviewed by our expert advisory team.

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