Ashwagandha for women: hormones, sleep and energy
Much of the marketing around ashwagandha is aimed at men and muscle. A shame – because several of the most interesting studies deal with exactly what many women are actually looking for help with: stress, sleep, hormonal transitions and energy. Here is what the research says.
Why do so many women take ashwagandha?
The pattern in search data and customer questions is clear. The three most common reasons are persistent stress, poor sleep and the feeling that there is never quite enough energy. On top of that come questions about menopause and hormone balance.
Ashwagandha is interesting precisely here, because in studies the herb has influenced the stress system – the hub that governs sleep, recovery and parts of the hormonal balance. That makes it one of the few herbs where there are actually placebo-controlled studies to lean on, rather than tradition and anecdotes alone.
Stress and cortisol: the foundation of the research
The strongest evidence concerns stress. In a study from 2012, 600 mg of KSM-66 per day lowered cortisol by 27.9 percent and perceived stress by 44 percent over 60 days. The studies included both women and men, and the effect was not sex-specific.
Why cortisol matters so much for everything from sleep to period pain and sugar cravings is explained in our article on ashwagandha and cortisol.
Sleep: the best-documented area after stress
In a study from 2019, participants with sleep problems fell asleep faster and rated their sleep higher after ten weeks on 600 mg per day. A meta-analysis from 2021 confirmed the picture: a small but clear improvement, greatest in people with genuine sleep problems.
For women in perimenopause, where night-time awakenings are among the most common complaints, that is a relevant piece of the puzzle.
KSM-66 root extract with 500 mg per capsule – GMP-manufactured and third-party tested.
See current price »Hormones and menopause: what do the studies show?
A placebo-controlled study from 2021 followed 91 perimenopausal women who took 600 mg of KSM-66 per day for eight weeks. The women in the ashwagandha group rated their menopause-related symptoms, such as hot flushes and mood swings, lower than the placebo group.
One study is not enough for firm conclusions, but the result points in the same direction as the stress research: when the stress system calms down, other complaints often ease as well. Ashwagandha is not a hormone preparation, though, and never replaces hormone therapy prescribed by your doctor. If you have severe menopausal symptoms, talk to a gynaecologist or your GP about which treatments suit you.
Sexual health
In a study from 2015, 50 women took 600 mg of KSM-66 per day for eight weeks. The group improved their scores on the FSFI, a standardised questionnaire on sexual function, more than the placebo group. The researchers linked the effect partly to reduced stress.
Here too: promising but early. More and larger studies are needed.
Energy and getting through the day
Ashwagandha is not a stimulant like caffeine. The energy participants report in studies seems instead to come from better sleep and a lower stress load – the body stops leaking energy into constant alertness.
If you feel constantly tired, you should also rule out common causes such as iron deficiency, B12 deficiency and thyroid problems with a blood test at your GP. Iron deficiency is particularly common in women of childbearing age, and no herbal supplement in the world compensates for empty iron stores.
Keep the order in mind: first rule out deficiencies, then look at sleep and stress – and after that, ashwagandha can be a reasonable addition to evaluate over eight weeks.
Training and recovery
The strength studies on ashwagandha have mostly been done on men, but there is no reason to believe the effect is sex-specific. In a study from 2015, participants taking 600 mg per day gained more strength and recovered faster than the placebo group over eight weeks of training.
For women who strength train, the most relevant part is probably recovery. Better sleep and a lower stress load give the body better conditions to build and repair – regardless of sex.
The research at a glance
| Area | Strength of evidence | Comment |
|---|---|---|
| Stress and cortisol | Strong | Several placebo-controlled studies |
| Sleep | Moderate | 2021 meta-analysis, greatest effect in people with sleep problems |
| Menopausal symptoms | Early | One placebo-controlled study, 2021 |
| Sexual health | Early | One study, 2015, linked to stress reduction |
| Energy | Indirect | Via better sleep and lower stress |
Safety: what women need to know
- Pregnant or breastfeeding? Avoid it entirely. Safety data are lacking.
- Thyroid condition? Ashwagandha can affect thyroid hormones – talk to a doctor first. This is especially relevant for women, who are affected by thyroid problems more often.
- On medication? Check with your pharmacist, particularly if you take hormone therapy, sedatives or thyroid medication.
Common side effects are otherwise mild: stomach upset and drowsiness at the start. The full run-through is in our article on ashwagandha side effects.
How to get started
The study dose is 240–600 mg of extract per day. With our KSM-66 ashwagandha at 500 mg per capsule, one capsule a day is enough to start – take it morning or evening depending on your goal, which we sort out in our article on when to take ashwagandha. Evaluate after eight weeks.
You will find more supplements focused on women's needs in our collection for women's wellbeing, and in our comparison of the best ashwagandha you can see what to demand from a product.
Frequently asked questions
Does ashwagandha affect women's hormones?
Indirectly, via the stress system. Lower cortisol affects the entire hormonal balance, since chronic stress disrupts sleep and the menstrual cycle, among other things. In a study of perimenopausal women, menopause-related symptoms improved after eight weeks on 600 mg per day. The research is still young, though, and ashwagandha is not a hormone preparation.
Can you take ashwagandha during menopause?
Yes, healthy menopausal women can take ashwagandha, and a 2021 study of perimenopausal women showed improved quality of life compared with placebo. If you are on hormone therapy or other medication, check with your doctor first. For severe symptoms, medical care is always the first step, not supplements.
Is ashwagandha safe to combine with the contraceptive pill?
There are no known interactions between ashwagandha and the contraceptive pill, but there are also no studies that have examined the combination specifically. To be on the safe side, ask your pharmacist, who can assess the full picture of all the medicines you take. Never stop taking the pill because of a food supplement.
Can you take ashwagandha during pregnancy or breastfeeding?
No. Safety data for pregnant and breastfeeding women are lacking, and the herb is traditionally advised against during pregnancy. That applies regardless of dose and extract form. Wait until you have stopped breastfeeding before starting again. If you need support with stress or sleep problems during pregnancy, talk to your midwife or doctor instead.
What dose suits women?
The same as in the studies: 240 to 600 mg of standardised root extract per day. The studies on women, including the one on perimenopause and the one on sexual health, used 600 mg of KSM-66 daily. There is no special dose for women. Start with one capsule a day and evaluate after eight weeks.
Sources
- Chandrasekhar K et al. (2012). A prospective, randomized double-blind, placebo-controlled study of ashwagandha root extract in reducing stress and anxiety. Indian J Psychol Med.
- Langade D et al. (2019). Efficacy and safety of ashwagandha root extract in insomnia and anxiety. Cureus.
- Gopal S et al. (2021). Effect of an ashwagandha root extract on climacteric symptoms in perimenopausal women: a randomized, placebo-controlled study. J Obstet Gynaecol Res.
- Dongre S et al. (2015). Efficacy and safety of ashwagandha root extract in improving sexual function in women. Biomed Res Int.
- Cheah KL et al. (2021). Effect of ashwagandha extract on sleep: a systematic review and meta-analysis. PLoS One.
- Livsmedelsverket (Swedish Food Agency) – on food supplements.
- 1177 Vårdguiden – advice on menopause, stress and sleep.