Ashwagandha for Menopause Relief – Benefits & How to Use

Menopause can be like stepping into uncharted waters.

Hot flashes and night sweats, mood swings and sleepless nights. These changes can feel overwhelming, like a storm disrupting the calm sea of your life.

As a dietitian who helps women navigate menopause, I love a food-first approach. But sometimes, a little extra help can make all the difference.

That’s where supplements come in, and ahwaganda is one I think you should consider.

This ancient herb, rooted in Ayurvedic medicine, has been a trusted remedy for centuries.

Let’s dive into what ashwagandha is, how it works, and how it might help you sail through menopause with a little more ease.

What is Ashwagandha?

Ashwagandha, also called Withania somnifera, is a small evergreen shrub that grows in dry areas of India, the Middle East, and parts of Africa.

Its name might sound fancy, but think of it as nature’s “stress thermostat.”

Just like a thermostat adjusts the temperature in your home to keep things comfortable, ashwagandha helps regulate your body’s response to stress, keeping you steady when life turns up the heat.

It’s classified as an adaptogen, which means it helps your body handle stress and find balance.

For hundreds of years, traditional healers have used ashwagandha to boost energy, ease anxiety, and support reproductive health.

In recent years, researchers in Western medicine have started paying attention, and the studies so far are promising.

What are adaptogens?

Adaptogens are like your body’s stress support team.

These medicinal plants help us bounce back from stress by working with the hypothalamic-pituitary-adrenal (HPA) axis.

This is the system that controls how our bodies respond to stress. It affects everything from mood to sleep to digestion.

Some adaptogens are energizing, while others, like ashwagandha, have a calming effect.

Think of ashwagandha as the cozy blanket that wraps around you during life’s chaotic moments, helping you relax and stay grounded.

How does Ashwagandha work for Menopause?

While research specifically on menopausal women is still sparse, what we do know is promising. Here’s how ashwagandha could help with some common symptoms:

1. Relieves Stress and Anxiety

Ashwagandha is famous for its stress-busting abilities.

Studies show it can significantly reduce anxiety and lower cortisol (your body’s stress hormone). One study found that menopausal women who took 600 mg daily for eight weeks felt less anxious, irritable, and down overall.

That’s like dialing down the noise on your mental “stress radio.”

2. Reduced hot flashes

That same study found that ashwagandha also helped reduce the intensity of hot flashes and night sweats. If you’ve been feeling like a human volcano, this could offer some relief.

3. Enhancing Sleep Quality and Combating Insomnia

Trouble sleeping? You’re not alone—many women in menopause wrestle with insomnia.

Ashwagandha’s calming properties may help you fall asleep faster and stay asleep longer. A review of five studies showed that 600 mg a day improved sleep quality and even helped people feel more alert in the morning.

It’s like hitting the refresh button on your sleep cycle.

4. Brain Boost

Menopause can bring on a frustrating “brain fog,” where concentrating or remembering things feels harder.

Ashwagandha has neuroprotective and cognitive-enhancing properties, which means it supports brain health.

Studies have shown it can sharpen focus, improve memory, and help you think faster.

5. Improves sexual function

For many women, menopause can cause a dip in libido or make intimacy more challenging.

Ashwagandha might help here too.

One small study(50 women, ages 21-50) found that those who took ashwaganda reported better arousal, lubrication, and overall satisfaction in their sex lives.

It may rekindle that spark when you thought the fire had gone out.

Read: Dietitian Approved Adaptogens for Menopause

Does Ashwagandha have side effects?

Ashwagandha is generally safe, even in doses up to 1250 mg daily for six months.

Some people might experience mild side effects like an upset stomach or nausea, but these usually go away. Taking it with food or splitting the dose can help.

Of course, everyone’s different, so it’s important to listen to your body.

Precautions

Ashwagandha isn’t for everyone. Here’s when you might want to be cautious:

If you have an autoimmune condition like lupus or rheumatoid arthritis, it could stimulate your immune system too much.

If you have a thyroid condition, talk to your doctor first, as it may affect thyroid hormone levels.

It’s best to stop taking ashwagandha two weeks before surgery because it might interact with anesthesia.

How much ashwagandha per day?

Ashwagandha has been safely taken in many different doses up to 1250 mg per day without any issues.

Dr. Stacy Sims, in her book Next Level: Your Guide to Kicking Ass, Feeling Great and Crushing Goals Through Menopause and Beyond, recommends taking 300 milligrams twice per day. (This is the dose used in the menopause study mentioned above).

Look for a supplement that contains withanolides, saponins and alkaloids (from the root), with a withanolide concentration of 5-8%.

Final Thoughts:

Menopause can be wild ride, but you don’t have to face it empty-handed.

While more research is needed, Ashwagandha may offer some calm, better sleep, sharper focus, and maybe even some extra heat (in a good way) for your love life.

And who wouldn't want that?

Interested in what other supplements I recommend? Check out:

Benefis of Creatine for Women over 50

Rhodiola for Menopause: The Secret to Easing Symptoms?

Holy Basil for Menopause: Could this Ancient Herb Make You Feel Better?

Maca for Menopause Support: A Natural Solution?