Is Ashwagandha Safe for Menopause Symptoms?

Estimated reading time: 5 minutes

Menopause is a natural phase in every assigned female at birth’s (AFAB) life beginning in their 40s, yet it comes with a range of challenging symptoms, from hot flashes to mood swings. Many AFABs are finding that natural remedies like ashwagandha help with symptom relief and regain balance during this transition. But does it actually work? Let’s break down the science of it. 

What Is Ashwagandha?

Ashwagandha, pronounced like aash-wuh-gaan-duh, is an ancient herb with a long history of medicinal use in Ayurvedic medicine. Sometimes it is known as winter cherry or Indian ginseng. It is known for its adaptogenic properties, which are active ingredients that impact how the body deals with stress, anxiety, and fatigue. Adaptogens work as temporary solutions for these stressors. Ashwagandha has shown in a small study to help the body manage stress, support energy levels, and promote hormonal balance – which explains why assigned females at birth (AFAB) experiencing menopause are interested in taking it. 

So Can Ashwagandha Help with Menopause Symptoms?

There isn’t conclusive evidence about how ashwagandha affects the body. Research from the 2021 study suggests that ashwagandha may help reduce mild to moderate menopausal symptoms, including:

• Providing Hormonal Balance: Ashwagandha may help regulate levels of estrogen and progesterone, which fluctuate during menopause and contribute to symptoms such as weight gain and fatigue. The study suggests it may reduce levels of follicle-stimulating hormone (FSH) and luteinizing hormone (LH), which play a role in menopause transitions.
• Reduction in Hot Flashes: The group experienced a significant reduction in hot flashes compared to the placebo group. Hot flashes are one of the most talked about symptoms of menopause because of their disruption in everyday life. 
• Improved Sleep: Studies have shown that ashwagandha can support better sleep quality by reducing anxiety and promoting relaxation. This helps with insomnia, another common symptom experienced during menopause. The research is limited but the results from these clinical trials have been consistent so far.
• Mood Support: The herb has been linked to reduced stress and anxiety, which are common challenges during menopause. Its ability to lower cortisol levels can have a calming effect.
• Cognitive Health: Some evidence suggests that ashwagandha may help with memory, focus, and reducing brain fog associated with menopause.
• Bone Health: While not called out in the initial study mentioned, emerging research points to ashwagandha’s potential in supporting bone density. This is crucial for postmenopausal women at risk of osteoporosis.
• Weight Management: Due to its stress-reducing properties, ashwagandha may aid in reducing stress-related weight gain (meno belly), another common concern for menopausal women.

While people have used Ayurvedic medicinal practices for thousands of years, modern research is only beginning to understand ashwagandha’s potential with menopause relief. If you are considering using ashwagandha, talk to your doctor first. There are potential risks around drug interactions that you may not be aware of. 

Is Ashwagandha safe to use for menopause symptoms?

We brought in Dr. Saru Bala, a licensed Naturopathic Doctor to help us with this one!

"Yes, Ashwagandha is generally safe and has a long history of use in Ayurvedic medicine for stress, hormone balance, and energy. The study referenced supports its ability to reduce stress, improve sleep, and support hormonal regulation. It may even help with cortisol driven symptoms like fatigue, brain fog, and anxiety. If you are looking for a natural remedy or complementary medicine for menopause you should ALWAYS chat with your doctor before starting any new supplements."

Further Scientific Backing

Further investigation into this topic led me to a clinical trial that researched ashwagandha’s ability to improve female sexual function. Ashwagandha showed significant potential in improving desire, arousal, lubrication, orgasm, satisfaction, and pain from sex over eight weeks. This clinical trial was not specifically targeting women experiencing menopause but those with female sexual arousal disorder (FSAD), female orgasmic disorder (FOD), or hypoactive sexual desire disorder (HSDD). The connection I made here was these disorders result in reduced libido, dryness in vagina, and reduced arousal which are also symptoms of menopause. However the sample of volunteers was too small to be definitive. Despite the smaller studies showing great promise, larger clinical trials are needed to confirm these benefits. 

Potential Side Effects

While ashwagandha is generally considered safe for short-term use, some individuals may experience mild digestive issues or drowsiness.

The most common side effects of ashwagandha include:

• Headache
• Nausea
• Vomiting
• Diarrhea
• Drowsiness

Less common side effects include:

• Vertigo
• Hyperactivity
• Hallucinations
• Dry mouth
• Decreased appetite
• Skin rash
• Blurry vision
• Nocturnal cramps
• Weight gain

Women with thyroid disorders, autoimmune diseases, or those who are pregnant or breastfeeding should consult a healthcare provider before use. If you experience any discomfort or side effects consult with your doctor. 

Is Ashwagandha Right for You?

While ashwagandha offers promising benefits, individual responses may vary. Ashwaganda is not a substitute for medical care and relying on this herb will delay treatment for any underlying issues. Consulting with a healthcare professional can help determine if it’s the right fit for your menopause journey.

Navigating menopause doesn’t have to be overwhelming. With the right natural support, such as ashwagandha, women can embrace this stage of life with confidence and comfort. Whether you're looking to balance your hormones, improve sleep, or manage stress, ashwagandha might be the natural ally you’ve been seeking. Want to hear from others using ashwagandha for menopause symptom relief or explore other options? Join the conversation with other PatientsLikeMe members who are sharing their experiences and tips on managing menopause symptoms.