How Ashwagandha Can Help Your Symptoms During Perimenopause and Menopause

Written and edited by Sarah Bonza MD, MPH, FAAFP, DipABLM, NBC-HWC

Women in perimenopause practicing self care

My approach integrates conventional medical practices with holistic treatments, including the use of adaptogenic herbs like ashwagandha. I take ashwagandha myself and I frequently recommend ashwagandha to my patients experiencing anxiety and other symptoms related to menopause and perimenopause. Here are my insights on ashwagandha supplements:

What are the Potential Benefits of Ashwagandha?

Ashwagandha (Withania somnifera) is a powerful adaptogenic herb with a wide range of potential benefits, particularly for menopausal women:

• Stress and Anxiety Reduction: Ashwagandha is well-known for its ability to reduce stress and anxiety by lowering cortisol levels, the body’s primary stress hormone. This can be particularly beneficial for menopausal women who often experience heightened stress and anxiety due to hormonal fluctuations.
• Improved Sleep: Many studies have shown that ashwagandha can improve sleep quality and duration, which is crucial for women dealing with insomnia or disrupted sleep patterns during menopause.
• Hormonal Balance: Ashwagandha helps balance hormone levels, which can alleviate common menopausal symptoms such as hot flashes, night sweats, and mood swings.
• Cognitive Function: The herb has been shown to enhance cognitive function, including memory, attention, and reaction time, which can be beneficial for women experiencing “brain fog” during menopause.
• Physical Performance: Ashwagandha can improve physical performance, muscle strength, and recovery, which is beneficial for maintaining an active lifestyle during menopause.

Who Might Want to Consider Taking an Ashwagandha Supplement? Is There Anyone Who Should Avoid It?

Potential Candidates:

• Menopausal and Perimenopausal Women: Women experiencing symptoms such as anxiety, hot flashes, night sweats, and sleep disturbances may find relief with ashwagandha.
• Individuals with High Stress or Anxiety: Those dealing with chronic stress or anxiety can benefit from ashwagandha’s adaptogenic properties.
• Athletes and Active Individuals: Those looking to enhance their physical performance and recovery.
• People with Cognitive Decline: Individuals seeking to improve cognitive function and memory.

Who Should Avoid It:

• Pregnant and Breastfeeding Women: Ashwagandha is likely unsafe during pregnancy and there is insufficient data on its safety during breastfeeding.
• Individuals with Autoimmune Diseases: Those with conditions like multiple sclerosis, lupus, or rheumatoid arthritis should avoid ashwagandha as it may stimulate the immune system.
• People with Thyroid Disorders: Ashwagandha can increase thyroid hormone levels, so it should be used cautiously or avoided by those with thyroid conditions.
• Pre-Surgery Patients: It may slow down the central nervous system, which could interact with anesthesia and other medications used during surgery.

What Should You Look for When Buying an Ashwagandha Supplement?

When selecting an ashwagandha supplement, consider the following factors:

• Dosage: Effective doses typically range from 250 to 600 mg per day, with some benefits observed at doses up to 1,000 mg per day.
• Form: Ashwagandha is available in various forms, including capsules, tablets, powders, and extracts. Capsules and tablets are convenient, while powders can be mixed into drinks.
• Standardization: Look for supplements standardized to contain a specific percentage of withanolides, the active compounds in ashwagandha. A common standardization is 2.5% to 5% withanolides.
• Third-Party Testing: Ensure the product has been tested by third-party organizations for purity and potency. This helps verify that the supplement contains what it claims and is free from contaminants.
• Additional Ingredients: Some formulations include other adaptogenic herbs or ingredients like black pepper extract to enhance absorption. Check for any additional ingredients that may support your specific health goals.

Recommendations for How/When to Take Ashwagandha to Maximize Effectiveness

To maximize the effectiveness of ashwagandha:

• Timing: Ashwagandha can be taken in the morning or evening. Some studies suggest taking it twice daily, once in the morning and once before bed, to maximize its benefits for stress reduction and sleep improvement.
• With Food or Water: It can be taken with or without food, but taking it with meals may help reduce the risk of gastrointestinal discomfort.
• Consistency: For optimal results, it is recommended to take ashwagandha consistently for at least 8 weeks. Benefits such as reduced stress and improved sleep often become more noticeable over time.
• Consultation: Always consult with a healthcare provider before starting any new supplement, especially if you have underlying health conditions or are taking other medications.

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