Ashwagandha benefits for women

Ashwagandha benefits for women. If you’re the nervous or stressed-out type, someone has probably given you a mini sermon about the wonders of Ashwagandha.

They’ve probably told you that it can do just about everything including make you dinner and put the kids to bed. But if you’re skeptical about herbal medicine, you probably haven’t considered looking into Ashwagandha. That’s OK. We’re going to do the legwork for you.

What is Ashwagandha?

Ashwagandha (Withania somnifera), also known as “Indian Winter cherry” or Indian Ginseng,” is an evergreen shrub that’s found in India, Africa and parts of the Middle East. So what is Ashwagandha good for?

“Ashwagandha has long been used in Ayurvedic medicine to increase energy, improve overall health and reduce inflammation, pain and anxiety,” says Dr. Lin.

She adds that Ayurvedic medicine is the traditional medicine system in India. It’s a healing tradition that uses nutrition, exercise, mindfulness practices and herbs to promote balance between the body, mind, spirit and the environment.

Ashwagandha seems to fit the bill for those who prefer herbal medicines for several reasons.

Ashwagandha benefits

So what does Ashwagandha do? Research shows that it can help in several ways:

• Normalizes cortisol levels, which reduces the stress response.
• Reduces inflammation.
• Reduces cancer risks.
• Improves memory.
• Improves immune function and anti-aging properties.
• Eases stress and anxiety.

“People who are stressed or anxious, or people with chronic conditions might turn to Ashwagandha to help ease their conditions,” says Dr. Lin.

How much should you take?

Ashwagandha comes in a variety of forms. It’s available in gummies, capsules, liquid drops and powders that you can mix into drinks.

So how much Ashwagandha per day should you consume? Regardless of the form you use, Dr. Lin says dosing is usually 500 mg twice a day.

But is Ashwagandha safe? Dr. Lin says it mostly depends on the quality of the supplements. Her advice is to look for supplements that have been independently tested and verified by an outside company such as ConsumerLab, United States Pharmacopeia (USP), or National Sanitation Foundation International (NSF International).

Ashwagandha side effects

While the side effects of ashwagandha are minimal, some people may experience:

• Gastrointestinal upset.
• Diarrhea.
• Vomiting and nausea.

“Most people can take this supplement, although it is always best to discuss it with your healthcare provider first,” says Dr. Lin.

If you have any issues with your thyroid, Dr. Lin strongly recommends checking with your healthcare provider before taking Ashwagandha.

“Ashwagandha can augment thyroid function by increasing the conversion of the less potent thyroid hormone, T4, to the more active form of the thyroid hormone, T3,” says Dr. Lin. “Thus for some people, it can support a healthier thyroid function. On the other hand, if an individual’s thyroid is already borderline hyperactive, ashwagandha could contribute to frank hyperthyroidism.”

Reduce PMS symptoms

By reducing cortisol levels, Ashwagandha can help prevent elevated stress, which can exacerbate premenstrual syndrome (PMS) symptoms.

It may also be useful for soothing cramps, reducing fatigue, and enhancing sleep quality.

Ashwagandha’s mood-boosting potential can help cultivate calmness by alleviating anxiety, depression, and irritability. Its anti-inflammatory effects may reduce fluid retention, breast tenderness, and low back pain.

Boost sexual function

Ashwagandha has aphrodisiac qualities that may enhance libido and overall sexual wellness. This effect may be partially due to its potential to uplift mood and reduce stress.

A 2023 review in healthy women found that consuming ashwagandha root extract positively impacts sexual function.

In comparison to a placebo, taking ashwagandha significantly increased lubrication, orgasm, and sexual arousal scores. Researchers also noted a rise in the frequency of favorable sexual encounters.

Results of a 2022 study indicate that ashwagandha may enhance sexual health in hormonally balanced women with hypoactive sexual desire disorder (HSDD).

Compared to the placebo group, women who took ashwagandha significantly improved their scores on the Female Sexual Function Index (FSFI) and Female Sexual Distress Scale (FSDS) scores.

The researchers also found that sexually active women were more likely to have quality sleep, suggesting that improving sleep quality might help enhance sexual function.

In the above studies, women took 300 milligrams (mg) of ashwagandha root extract twice daily for 8 weeks.

Reduce menopause symptoms

A potential benefit of ashwagandha is its ability to regulate hormone levels and alleviate symptoms of menopause.

A 2021 study in women experiencing perimenopause found that, compared to a placebo, taking ashwagandha root extract significantly enhanced the quality of life associated with menopause and reduced physical, psychological, and urogenital symptoms.

Ashwagandha consumption increased serum estradiol and significantly decreased serum FSH and LH. However, there was no significant effect on serum testosterone levels.

The women in this study took 300 mg of ashwagandha root extract twice daily for 8 weeks.

Possibly Effective for

• Anxiety. Taking ashwagandha by mouth might reduce anxiety.
• A type of persistent anxiety marked by exaggerated worry and tension (generalized anxiety disorder or GAD). Taking ashwagandha by mouth seems to improve anxiety in people with persistent anxiety.
• Insomnia. Taking ashwagandha by mouth seems to improve overall sleep and sleep quality in some people.
• Stress. Taking ashwagandha by mouth seems to help reduce stress in some people. It might also help reduce stress-related weight gain.

There is interest in using ashwagandha for a number of other purposes, but there isn’t enough reliable information to say whether it might be helpful.

Side Effects

When taken by mouth: Ashwagandha is possibly safe when used for up to 3 months. The long-term safety of ashwagandha is not known. Large doses of ashwagandha might cause stomach upset, diarrhea, and vomiting. Rarely, liver problems, including severe liver failure and a need for liver transplantation, might occur.

When applied to the skin: Lotion containing ashwagandha is possibly safe when used for up to 2 months.

Special Precautions and Warnings

When taken by mouth: Ashwagandha is possibly safe when used for up to 3 months. The long-term safety of ashwagandha is not known. Large doses of ashwagandha might cause stomach upset, diarrhea, and vomiting. Rarely, liver problems, including severe liver failure and a need for liver transplantation, might occur.

When applied to the skin: Lotion containing ashwagandha is possibly safe when used for up to 2 months.

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Pregnancy: It is likely unsafe to use ashwagandha when pregnant. There is some evidence that ashwagandha might cause miscarriages.

Breast-feeding: There isn’t enough reliable information to know if ashwagandha is safe to use when breast-feeding. Stay on the safe side and avoid use.

“Auto-immune diseases” such as multiple sclerosis (MS), lupus (systemic lupus erythematosus, SLE), rheumatoid arthritis (RA), or other conditions: Ashwagandha might cause the immune system to become more active, and this could increase the symptoms of auto-immune diseases. If you have one of these conditions, it’s best to avoid using ashwagandha.

Liver disease: Ashwagandha might cause liver damage in some people. But it isn’t clear how often this occurs. Until more is known, people with liver disease should avoid taking ashwagandha.

Surgery: Ashwagandha may slow down the central nervous system. Healthcare providers worry that anesthesia and other medications during and after surgery might increase this effect. Stop taking ashwagandha at least 2 weeks before a scheduled surgery.

Thyroid disorders: Ashwagandha might increase thyroid hormone levels. Ashwagandha should be used cautiously or avoided if you have a thyroid condition or take thyroid hormone medications.

Ashwagandha Benefits for Women – 5 FAQs