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, and withania is traditionally used in Ayurvedic medicine to help the body adapt to stress. It has recently gained attention as a possible source of support through some of the trickier aspects of menopause.

In this article, we’ll explore what makes Ashwagandha so popular and how it may help the body adapt to stress, relieve tiredness and support healthy libido from perimenopause to postmenopause.

What is Ashwagandha in ayurvedic medicine?

Ashwagandha, also known as Indian ginseng or winter cherry, is an adaptogenic herb, traditionally used in Ayurvedic medicine to help the body adapt to stress. Unlike herbs that may have a stimulating effect, Ashwagandha has long been valued for its calming qualities, which is part of why it appeals to so many women moving through the stages of menopause.

Benefits of Ashwagandha for women in menopause

1. Helps the body adapt to stress

Menopause can be a stressful time, and hormonal shifts can affect levels of the stress hormone cortisol. Studies have shown that Ashwagandha may help lower cortisol levels, and withania is traditionally used in Ayurvedic medicine to help the body adapt to stress and soothe nerves. That’s why many women see it as a natural option for support during the menopause journey, helping day-to-day challenges feel a little easier to handle.

How it works: Ashwagandha’s active compounds, called withanolides, are thought to influence how the body responds to stress, which may help you feel calmer through perimenopause and menopause.

2. May help relieve tiredness and 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 tiredness. Ashwagandha isn’t a stimulant like caffeine. Withania is traditionally used in Ayurvedic medicine to relieve tiredness and fatigue, so it’s a gentler kind of support that won’t leave you wired. Research suggests it may also help the body cope with stress, which is one reason it’s often considered by women feeling the tiredness that can come with menopause.

How it works: By helping the body adapt to stress, Ashwagandha may make it easier to unwind. Withania is also traditionally used in Ayurvedic medicine to relieve sleeplessness, and better rest can help you feel more refreshed through the day.

3. Support through hormonal changes

Hormonal changes during menopause can bring mood swings, sleep disturbances, and a wide range of other challenging symptoms. Herbal support is one option many women explore at this time. Ashwagandha’s adaptogenic properties are thought to help regulate cortisol, the body’s primary stress hormone, which may help the body cope better as it adjusts to these changes.

Research suggests that Ashwagandha may help relieve mild to moderate menopausal symptoms during perimenopause, and withania is traditionally used in Ayurvedic medicine to help relieve symptoms of menopause.

Ashwagandha isn’t a replacement for medical care. If your symptoms are affecting your day-to-day life, talk to your doctor about the options that are right for you.

How it works:

Researchers are still working out exactly how Ashwagandha may help with menopausal symptoms. One theory is that by helping the body adapt to stress, it may make the ups and downs of this stage a little easier to manage.

4. May support healthy libido and sexual function

Decreased libido is a common symptom for women during menopause. Vaginal dryness is another frequent menopause symptom caused by falling oestrogen, which can significantly impact sexual health and lead to discomfort during sex. Withania is traditionally used in Ayurvedic medicine as an aphrodisiac and to support healthy libido and sexual function. In one study, women who took Ashwagandha reported improvements in sexual function, which is often affected by stress, hormonal changes, and mood associated with menopause.

How it works:

Stress can get in the way of desire. By helping your body adapt to stress, Ashwagandha may make it easier to relax, and feeling more rested can also play a part in healthy sexual desire and enjoyment.

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. Ashwagandha may have a part to play here too.

Withania is traditionally used in Ayurvedic medicine to reduce mental fatigue. Because stress and poor sleep can both cloud your thinking, its traditional role in helping the body adapt to stress may also help you feel clearer day to day.

Researchers are still exploring how ashwagandha affects the brain, so it’s best thought of as one part of a bigger picture that includes sleep, movement and good nutrition.

How Ashwagandha's unique properties benefit menopause

Ashwagandha’s traditional role in supporting women through menopause is linked to its bioactive compounds, including withanolides, alkaloids, and flavonoids. These compounds are being studied for their adaptogenic, anti-inflammatory, and antioxidant effects:

• Adaptogenic Effects The withanolides found in Ashwagandha are thought to be key to its adaptogenic properties. Withania is traditionally used in Ayurvedic medicine to help the body adapt to stress, relieve tiredness and help relieve symptoms of menopause.
• Anti-Inflammatory and Antioxidant Properties Oxidative stress is a normal part of ageing. Ashwagandha contains antioxidant compounds, which researchers are studying for their role in overall health and vitality.

Withania is also traditionally used in Ayurvedic medicine to relieve sleeplessness.

Incorporating Ashwagandha root extract into your routine

Traditional herbal approaches tend to work gradually, so it’s important to take Ashwagandha consistently. Incorporating this adaptogenic herb into your wellness routine may help your body adapt to stress through the different stages of menopause.

Our Energy and Libido formulas include Ashwagandha alongside other vitamins, minerals and herbal active ingredients. Energy supports energy production, while Libido supports healthy libido and sexual function and may help relieve symptoms of menopause. Talk to your healthcare provider before starting Ashwagandha, especially if you have a history of breast cancer, as some compounds may influence oestrogen-related pathways.

This article has been reviewed by our expert advisory team.

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ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE. Energy: Do not take while on warfarin therapy without medical advice.

Energy (guarana): Adults only. Caffeine intake more than 200 mg per day is not recommended during pregnancy or breastfeeding.