Busy has become a status symbol, and stress, fatigue and burnout are common as a result. Chronic stress affects much more than mood: it can disrupt sleep, digestion, immunity and hormones (Yaribeygi et al., 2017). That's where adaptogens such as ashwagandha come in. Here's what ashwagandha is, what research shows for women, and how to use it safely.
What is ashwagandha?
Ashwagandha (Withania somnifera), also called Indian winter cherry, is a small shrub whose root has been used for centuries in Ayurvedic medicine. It's best known today as an adaptogen, a plant studied for its ability to help the body handle stress and return to balance (Panossian and Wikman, 2010).
Does ashwagandha help with stress and anxiety?
This is ashwagandha's best-studied use. In one randomized trial of 64 adults with chronic stress, 300 mg of ashwagandha root extract twice daily for 60 days lowered scores on every stress scale measured and reduced blood levels of cortisol, a stress hormone, compared with placebo.
A 2022 meta-analysis of 12 trials and about 1,000 people found ashwagandha reduced stress and anxiety scores compared with placebo, with the stress benefit seen at 300 to 600 mg a day. The authors rated the evidence low certainty and called for better trials, so think of ashwagandha as a promising support rather than a proven fix.
Can ashwagandha improve sleep?
A meta-analysis of five randomized trials found a small but significant improvement in overall sleep. The effect was stronger in people with insomnia, at doses of 600 mg a day or more, and over at least eight weeks. Stress and sleep feed each other, so easing one often helps the other.
Does ashwagandha support women's sexual and hormonal health?
Stress can affect libido and menstrual health, and a few small trials have looked at ashwagandha in women specifically:
- Sexual function. In a pilot trial of healthy women, ashwagandha root extract improved scores for arousal, lubrication and orgasm compared with placebo.
- Perimenopause. In a trial of 100 perimenopausal women, ashwagandha root extract reduced menopausal symptom scores compared with placebo.
These are small studies, but they're a reason for interest in ashwagandha for women's health beyond stress.
Is ashwagandha safe?
Most trials report only mild side effects, such as stomach upset or drowsiness. But ashwagandha isn't right for everyone (NIH Office of Dietary Supplements):
- Pregnancy and breastfeeding: avoid it.
- Thyroid: ashwagandha raised thyroid hormone levels in a trial in people with subclinical hypothyroidism, so talk to your doctor if you have a thyroid condition or take thyroid medication.
- Liver: rare cases of liver injury linked to ashwagandha have been reported. Stop taking it and see a doctor if you develop jaundice, dark urine or itching.
- Medications and conditions: check with your doctor if you take sedatives, diabetes or blood pressure medication, or immunosuppressants, or have an autoimmune condition.
How can I add ashwagandha to my routine?
Adaptogens work with regular use, so consistency matters more than timing. You can buy ashwagandha powder to stir into smoothies or lattes, or take it in a capsule. We include organic ashwagandha in Hormonious, our hormonal balance capsules, alongside maca, holy basil and burdock root, in Easy Being Green, our organic greens, and in Renewable Energy, our organic pre-workout, with rhodiola, ginseng and maca. If stress is your main focus, Stress Release uses Sensoril ashwagandha with saffron. For more on adaptogens, see the health benefits of maca.
