Menopause is a natural stage in every woman’s life. It usually happens between the ages of 45 and 55. During menopause, the body goes through many changes due to a drop in hormone levels, especially estrogen and progesterone. These hormonal shifts can lead to symptoms like hot flashes, mood swings, anxiety, trouble sleeping, weight gain, and low energy.
Many women seek relief through natural remedies. One of the most popular herbal supplements today is Ashwagandha. Also known as Withania somnifera, this ancient herb from Ayurvedic medicine is believed to help reduce stress, balance hormones, and support overall wellness. But does it really help with menopause?
Let’s explore what science and experience say about Ashwagandha and its role in managing menopausal symptoms.
What Is Ashwagandha?
Ashwagandha is a small shrub found in India and parts of the Middle East and Africa. Its root has been used for thousands of years in traditional medicine. It’s often called an “adaptogen.” This means it helps the body manage stress and return to balance.
In Ayurveda, Ashwagandha is used to improve strength, calm the mind, and support reproductive health. Today, it is widely available in the form of capsules, powders, and teas.
How Does Ashwagandha Work?
Ashwagandha works by supporting the adrenal glands, which play a key role in stress response. When we feel anxious or under pressure, the adrenal glands release a hormone called cortisol. High cortisol levels can lead to poor sleep, mood swings, weight gain, and fatigue — symptoms that are often seen during menopause.
By helping reduce cortisol, Ashwagandha may improve overall well-being and ease certain menopause symptoms.
Does Ashwagandha Help With Menopause?
Yes, Ashwagandha may help ease several symptoms of menopause. It is not a cure, but it can be a helpful part of a broader approach to managing this life stage.
Let’s break down how it helps:
Reduces Stress and Anxiety
One of the most studied benefits of Ashwagandha is its ability to lower stress and anxiety. During menopause, mood changes and anxiety are common. In clinical studies, Ashwagandha has shown significant improvements in stress levels.
How it helps:
- Lowers cortisol
- Promotes calmness
- Supports emotional balance
These effects may make it easier to cope with mood swings, irritability, and nervous tension that often accompany menopause.
Improves Sleep Quality
Many menopausal women struggle with sleep due to night sweats, hot flashes, or anxiety. Ashwagandha has shown promise in improving sleep quality and helping people fall asleep faster.
How it helps:
- Calms the nervous system
- Balances hormone levels
- Promotes deeper rest
Some studies have shown that people taking Ashwagandha report better sleep after just a few weeks.
Supports Hormone Balance
Ashwagandha may help balance key hormones like estrogen and thyroid hormones. While it doesn’t replace estrogen like hormone replacement therapy (HRT), it supports the body’s own efforts to regulate hormone levels.
How it helps:
- Encourages natural hormonal balance
- Reduces hot flashes and night sweats (in some users)
- Supports thyroid function, which affects energy and weight
Boosts Energy and Reduces Fatigue
Many women feel exhausted during menopause. Hormonal shifts, poor sleep, and emotional stress can drain energy. Ashwagandha is known for helping improve stamina and reduce fatigue.
How it helps:
- Increases vitality and physical strength
- Improves mitochondrial function (the energy-making parts of cells)
- Supports better physical endurance
May Improve Sexual Health
Decreased libido and vaginal dryness are common issues during menopause. While research is limited, Ashwagandha has shown potential in boosting sexual health and interest, especially in women under stress.
How it helps:
- Reduces cortisol, which affects sexual function
- Improves mood and confidence
- May support arousal and satisfaction (based on small studies)
What Do Studies Say About Ashwagandha and Menopause?
- Though more large-scale research is needed, several studies offer positive results:
- A 2019 clinical trial found that Ashwagandha improved stress, anxiety, and hormone balance in women over a 60-day period.
- In another study, women taking Ashwagandha experienced better sleep and reduced hot flashes compared to a placebo group.
- A small study showed improvements in sexual function and satisfaction after regular Ashwagandha use.
- While results are promising, it’s important to note that Ashwagandha works best when used regularly and as part of a healthy lifestyle.
Is Ashwagandha Safe for Menopausal Women?
Ashwagandha is generally safe for most people when used in proper doses. It’s important to speak to a doctor before starting any new supplement, especially if you:
Take medications for thyroid, blood pressure, or mental health
- Have autoimmune conditions
- Are pregnant or breastfeeding
- Mild side effects may include:
- Upset stomach
- Drowsiness
- Headache
Stick to the dosage recommended on the label or by your healthcare provider.
When Will You See Results?
Ashwagandha is not a quick fix. It usually takes 2 to 8 weeks of regular use to notice improvements. Everyone is different, and results may vary.
Consistency is key. Use it daily, preferably with meals, and combine it with healthy habits like regular exercise, a balanced diet, and stress management.
The Best Way to Use Ashwagandha
Ashwagandha is available in many forms. Here are some of the most common:
- Capsules: Easy to take and usually pre-measured
- Powder: Can be added to smoothies or warm milk
- Tea: A relaxing way to enjoy it before bed
- Liquid extracts: Absorbed faster but may have a strong taste
Look for high-quality supplements with third-party testing. Brands that use “KSM-66” or “Sensoril” Ashwagandha are often standardized and well-studied.
Other Natural Ways to Support Menopause
While Ashwagandha can help, it’s most effective when combined with other wellness practices:
- Eat hormone-friendly foods: Include flaxseeds, soy, and leafy greens.
- Exercise regularly: Helps reduce hot flashes and improve mood.
- Get sunlight or vitamin D: Supports bones and mood.
- Manage stress: Yoga, meditation, or journaling can be useful.
- Avoid alcohol and caffeine: These may trigger hot flashes and anxiety.
Conclusion
Ashwagandha is a natural herb with many potential benefits for menopausal women. It helps reduce stress, improve sleep, support hormone balance, and boost energy. While it may not work for everyone, many women find relief using it as part of a balanced lifestyle.
Always talk to your doctor before adding Ashwagandha to your routine, especially if you have health conditions or take medication. With consistent use and healthy habits, Ashwagandha can be a gentle yet powerful tool to support you through the menopause journey.
Related topics:
- What Are the 34 Symptoms of Postmenopausal?
- What’s the Best 6 Diets for Postmenopausal?
- 4 Best Shampoos For Thinning Menopausal Hair: Restore Volume And Health
