Ashwagandha’s potential benefits for female health have been known for centuries.
This adaptogenic herb is commonly associated with promoting a sense of balance and is frequently used to support general health, including hormonal and menstrual wellness.
Discover six ashwagandha benefits for women and learn why taking an ashwagandha supplement may help promote relaxation and support overall female well-being.
6 ashwagandha benefits for female health
Ashwagandha’s long-standing use in traditional medicine has ignited considerable scientific interest.
A growing body of research is exploring how ashwagandha may support general wellness and balance, with particular interest in its potential relevance to women’s health.
Here are six benefits of ashwagandha for female health.
1. Adaptogen
Ashwagandha is widely regarded as one of the most well-known adaptogenic herbs, traditionally used to support the body’s natural response to physical and mental stressors.
Ashwagandha contains withanolides, a group of naturally occurring compounds that have been studied for their potential to interact with hormonal, neuronal, and immune pathways involved in the body’s response to stress.
During periods of stress, your adrenal glands release cortisol, an adrenal steroid-hormone that alters metabolic processes to sustain the body during stressful events such as trauma, exercise, injury, or surgery.
While cortisol plays an essential role in mitigating the physiological effects of stress, chronic stress can lead to imbalanced cortisol levels linked to weak immune defenses, poor blood pressure regulation, and changes in body shape and composition, also known as adrenal body type.
Ashwagandha is thought to influence cortisol levels and gamma-aminobutyric acid (GABA) activity, a neurotransmitter associated with calmness and stress regulation.
A study published in Cureus observed that participants taking ashwagandha root extract experienced more balanced cortisol levels and reported improved sleep quality, stress resilience, and overall well-being.1
2. Hormonal health
Ayurvedic medicine regularly uses ashwagandha to support female hormone balance.
Chronic stress can trigger the release of sex hormone-binding globulin (SHBG), a protein that binds to steroid hormones, including estrogen, which may affect its availability to cells and tissues.
This interaction is thought to influence the balance of other hormones, such as progesterone and luteinizing hormone.
Shifts in female hormone levels have been associated with changes in menstrual patterns, mood regulation, skin health, vitality, and reproductive functions.
Ashwagandha’s adaptogenic properties are believed to help modulate SHBG production, potentially supporting a more balanced hormone profile. This may explain its popularity in promoting overall female well-being.
3. Fertility and reproduction
Chronic stress is commonly recognized for its potential to affect fertility by disrupting hormonal balance and ovulation.
By supporting stress reduction, menstrual cycle health, and overall vitality, ashwagandha extract is often included in wellness routines aimed at promoting general reproductive health.
In fact, research published in BioMed Research International concluded, “Ashwagandha was found to enhance spermatogenesis and sperm related indices in males and sexual behaviors in females.”2
4. Menstrual health
Ashwagandha is believed to help support balanced cortisol levels, which play a role in maintaining regular menstrual cycles.
Its potential anti-inflammatory effects may also contribute to reducing discomfort related to hormonal fluctuations during ovulation and the premenstrual phase.
5. Postmenopausal health
Ashwagandha is often used to support hormonal balance, which may help support temperature regulation, sleep quality, and mood regulation.
It’s also thought to help balance the effects of changing estrogen levels, which may be linked to shifts in bone health.
While further research is needed, ashwagandha may have a positive impact on skeletal health by supporting the activity of osteoblasts, a type of cell involved in maintaining healthy bone mass.
6. Heart health
Ashwagandha is a rich source of withanolides, bioactive compounds that are believed to support healthy blood pressure levels.
Elevated blood pressure, especially when combined with high cortisol, can have an impact on cardiovascular function and may contribute to conditions affecting heart health.
“Ashwagandha’s potential to support balanced blood pressure and promote relaxation may enhance overall wellness, which is often linked to better cardiovascular health,” explains Dr. Berg.
Watch the video below to learn how ashwagandha supports health and wellness.
What is ashwagandha?
Ashwagandha is a medicinal herb also known as Indian ginseng or winter cherry. It belongs to the nightshade family and grows predominantly in India, the Middle East, and parts of Africa.
Ashwagandha contains several bioactive compounds, including a group of phytochemicals known as withanolides, which are believed to support balanced inflammatory responses and promote overall health and well-being.
The roots and berries of the ashwagandha shrub contain the highest concentrations of withanolides and are most commonly used for medicinal purposes.
Where did ashwagandha originate?
The ashwagandha shrub is native to India, Pakistan, and Sri Lanka, and ashwagandha extracts and powders have been used in these regions for more than 3000 years.
Ashwagandha is a prominent adaptogenic herb used in traditional Ayurvedic medicine to promote many physical and mental health aspects.
Over time, knowledge of ashwagandha’s potential health benefits has spread to other parts of the world, where it has since been cultivated and harvested for its impressive medicinal properties.
How long does ashwagandha take to work?
Ashwagandha isn’t considered a fast-acting herb, and how long it takes for ashwagandha to work depends on an individual’s health status, wellness goals, and dosage.
While many experience enhanced stress resilience and better sleep within two to three weeks, other effects, such as improved hormonal balance, may take several weeks or even months of consistent ashwagandha use.
What are the side effects of ashwagandha for females?
While ashwagandha is generally considered safe, some individuals appear sensitive to ashwagandha and may experience side effects.
Gastrointestinal symptoms such as nausea and stomach pains are among the most common side effects of ashwagandha supplementation, and taking ashwagandha with food typically resolves this issue.
Some individuals experience sensitivities or allergic reactions to ashwagandha, and it’s crucial to discuss ashwagandha use with a healthcare provider, especially if you have a known allergy to nightshade plants.
If you experience hives, difficulties breathing, or disorientation after taking ashwagandha, seek immediate medical attention.
How much ashwagandha can you have?
How much ashwagandha you should take depends on your overall health status and the potency and formulation of the ashwagandha supplement you’re planning to use.
A typical ashwagandha dosage ranges between 300 to 600 milligrams, taken once or twice daily. Taking higher amounts of ashwagandha can significantly increase the risk of side effects.
To lower the risk of adverse effects, it’s crucial to follow the instructions of the ashwagandha product and start with a lower dosage, gradually increasing towards the recommended intake.
Watch the video below to learn more about the health benefits of ashwagandha.
What is the best way to use ashwagandha?
The best way to use ashwagandha depends on your personal preferences and the type of ashwagandha products you have available.
Ashwagandha powder can be mixed with warm milk, water, or smoothies. It’s recommended to start with a small dose, not exceeding half a teaspoon per day, and gradually increase as needed.
Various forms of ashwagandha supplements are widely available, including capsules and tablets. To avoid gastrointestinal side effects, it’s recommended to take ashwagandha with food.
Ashwagandha herbal tea can be made by steeping dried ashwagandha roots in hot water for 10 to 15 minutes.
In addition, ashwagandha oils or creams can be applied topically to the skin to soothe and calm irritated skin caused by excessive dryness or sunburn.
Who shouldn’t use ashwagandha?
The safety of ashwagandha during pregnancy and breastfeeding hasn’t been adequately studied, and it’s crucial that pregnant or breastfeeding women, as well as those who are planning to conceive, avoid ashwagandha-containing products.
Ashwagandha can induce mild sedation and has blood pressure-lowering effects, and it’s recommended to avoid using ashwagandha if you are taking sedative drugs or hypertension medications.
In addition, ashwagandha may modulate immune responses, which could potentially worsen autoimmune conditions such as rheumatoid arthritis, lupus, or multiple sclerosis, and you should consult with a healthcare professional before using ashwagandha if you have an autoimmune disorder.
Key takeaways
Ashwagandha is a well-known adaptogen that may enhance the body’s ability to manage stress and promote overall balance.
Its traditional use in supporting women’s health spans centuries, and there’s ongoing interest in its potential to promote hormonal balance, menstrual regularity, and overall vitality.
Ashwagandha is commonly available in powder, capsule, or tablet form, and is generally regarded as well tolerated in daily amounts up to 600 milligrams.
FAQ
1. What does ashwagandha do to a female body?
Ashwagandha has been found to promote hormonal balance, which may offer benefits for menstrual health and fertility.
Additionally, ashwagandha may help the body adapt to stress by enhancing resilience and supporting physiological balance, which can promote relaxation and potentially improve sleep quality.
2. What are the top benefits of ashwagandha for female health?
Ashwagandha is traditionally used to support hormonal balance, which may help promote menstrual wellness and reproductive health. It’s also being explored for its potential to support bone strength during later stages of life.
As an adaptogen, ashwagandha may enhance the body’s natural stress response and support overall well-being, and has been associated with promoting a sense of calm, vitality, and mental clarity.
3. Is ashwagandha good for female hormones?
Ashwagandha is often used by those seeking to support hormonal balance and has been linked to healthy levels of key female hormones, including estrogen, progesterone, and luteinizing hormone.
4. What happens when you take ashwagandha daily?
Many people report feeling more balanced and relaxed when taking ashwagandha regularly, with some also noting improvements in sleep quality, mood, energy levels, and cognitive function.
5. What are the side effects of ashwagandha for females?
While ashwagandha is generally considered safe and well tolerated, some sensitive individuals can experience gastrointestinal symptoms, mild sedative effects, or allergic reactions when taking ashwagandha.
6. How long does it take to see the benefits of ashwagandha for females?
Many people begin to notice enhanced well-being within two to three weeks of taking ashwagandha consistently.
However, as a slow-acting herb, ashwagandha may take several weeks, or even a few months, of regular use to support more noticeable changes in hormonal balance and overall health.
7. How much ashwagandha can I take daily?
A typical ashwagandha dose ranges between 300 to 600 milligrams per day, taken one to two times daily. However, it’s important to check labels and follow the intake recommendation of the ashwagandha product you are planning to use.
8. Can I take ashwagandha if I’m pregnant?
No. Safety data of ashwagandha use during pregnancy and breastfeeding is limited, and it’s recommended that mothers who are pregnant or breastfeeding, and those who are planning to conceive, avoid ashwagandha-containing products.
9. How do I use ashwagandha root?
Ashwagandha can be used as a powder, taken in capsule or tablet form, and is available as a topical remedy. You can also make an herbal infusion by steeping dried ashwagandha root in hot water for 10 to 15 minutes.
Sources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/ ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5833251/ ↩︎
