Ashwagandha for women: 9 benefits backed by scientific research

Ayurveda, the oldest healing system in the world, views women's health as a balance of the physical, emotional, mental and spiritual realms. It disagrees that aches and pains or mood swings are "part of a woman's life".

Eastern medicine practitioners often use ashwagandha to support women's health and wellbeing. In this article, you will learn how this plant can help you and how to use it safely.

See also:

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• Ashwagandha
• Ashwagandha - contraindications
• Ashwagandha - side effects
• Ashwagandha - what not to combine with?
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• Ashwagandha - morning or night?
• Ashwagandha - when does it start working?
• Ashwagandha for sleep, sex, stress - dosage
• Ashwagandha KSM-66 - what is it?

Ashwagandha - the power of ayurveda

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Ayurveda is a ancient form of medicine originating in India, with roots dating back over 5,000 years. It combines health sciences, philosophy of life and spirituality. It promotes a holistic approach to health, focusing on maintaining a balance between body, mind and spirit. Ayurveda uses natural ingredients such as herbs, spices and other botanicals to treat and prevent various conditionsand.

One of the most important plants used in Ayurveda is ashwagandha. It belongs to the group of adaptogens, which are plants with unique properties that improve the body's resistance to physical, chemical and biological stress factors and have a tonic effectand.

Ashwagandha, which you may know as withania somnifera, Indian ginseng or ashwagandha it is the best studied adaptogen with interesting properties - its use can benefit wellbeing and healthand.

Best ashwagandha:

Without sugar

Sleep with Benefits – Vegan Sleep Gummies, Ashwagandha KSM-66, Raspberry Flavor

5.0

Supports better sleep and stress reduction (ashwagandha). Promotes relaxation and cognitive function (L-theanine). Has a positive effect on the nervous system (passionflower).

• Main active ingredient: 10:1 extract of ashwagandha root (Withania somnifera) KSM-66^®
• Amount of main active ingredient: 100 mg
• Standardization: 5% withanolides
• Other ingredients: L-theanine 98 mg, Passionflower herb extract 34 mg, L-tryptophan 200 mg
• Daily serving: 2 gummies
• Packaging: 60 gummies
• Sufficient for: 30 days

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Product description

Supports better sleep and stress reduction, promoting relaxation and cognitive functions. It also has a positive effect on the nervous system. The vegan Sleep with Benefits gummies use KSM-66® ashwagandha – the most researched, highest quality extract from the root of Withania somnifera.

The product is sugar-free – each gummy contains only 6 kcal! Sleep with Benefits is available in two flavors: pineapple and raspberry.

Pros and cons

Pros:

• Highest quality Ashwagandha – KSM-66^®
• Well-balanced, simple ingredients
• No melatonin (which may allow combining this supplement with others that contain it)
• Fantastic raspberry or pineapple flavor

Cons:

• Reasonable doses of active ingredients may be perceived as "weak" – remember that this is a dietary supplement, and calming substances can amplify each other's effects. Additionally, this supplement was also designed as a complement to other supplements that may contain melatonin or ashwagandha.

with Vitamin D

Goli Ashwagandha

4.9

• Active ingredient: KSM-66® Ashwagandha root extract
• Quantity of active substance: 150 mg of KSM-66® Ashwagandha, 12,5 mcg of vitamin D
• Form: gummies
• Daily serving: 2 gummies a day
• Packaging: 60 gummies
• Sufficient for: 30 days

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Product description

These gummies are a convenient way to enjoy the health benefits of ashwagandha, a powerful adaptogen known for its ability to help manage stress, support relaxation, and improve overall well-being.

Pros and cons

Pros:

• Highest quality of ashwagandha – KSM-66^®
• Vitamin D supports immune health and mood alongside the ashwagandha benefits.
• Suitable for individuals following gluten-free or plant-based diets

Cons:

• Contains sugar - in one gummy there are approximately 2 grams of sugar.

With herbal blend

Lemme Chill De-stress Gummies

4.9

• Active ingredient: KSM-66® Ashwagandha root extract
• Quantity of active substance: 300 mg of KSM-66® Ashwagandha, 15 mg proprietary herbal blend (Passionflower, Lemon Balm, Goji Berry)
• Form: gummies
• Daily serving: 2 gummies a day
• Packaging: 60 gummies
• Sufficient for: 30 days

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Product description

Enhanced with a botanical blend of Passionflower, Lemon Balm, and Goji Berry, Lemme Chill promotes a calm, relaxed state while helping manage stress.

Pros and cons

Pros:

• Highest quality of ashwagandha – KSM-66^®
• Includes Passionflower, Lemon Balm, and Goji Berry for additional relaxation and rejuvenation benefits.
• Suitable for individuals following gluten-free or plant-based diets

Cons:

• High in sugar - in one gummy there are approximately 3 grams of sugar and 20 calories.

with GABA

OLLY Goodbye Stress

4.5

• Active ingredients: Ashwagandha, GABA, L-Theanine, Lemon Balm
• Quantity of active substances: 125 mg Ashwagandha, 100 mg GABA, 100 mg L-Theanine, 75 mg Lemon Balm
• Form: softgels
• Daily serving: 2 softgels per day
• Packaging: 60 softgels
• Sufficient for: 30 days

See price

Opis produktu

OLLY Ultra Strength Goodbye Stress Softgels combine Ashwagandha, GABA, L-Theanine, and Lemon Balm to help reduce stress and promote calm. Keep your cool thanks to this soothing mix and decrease mental tension.

Pros and cons

Pros:

• Contains additional ingredients synergistic with ashwagandha
• Suitable for individuals following gluten-free diet
• Sugar free

Cons:

• No information about standardization
• For some people softgels can be hard to swallow

Nature Made Ashwagandha

4.5

• Main active ingredient: SENSORIL® Ashwagandha
• Amount of main active ingredient: 125 mg
• Standardization: 10% withanolides
• Other ingredients: None
• Daily serving: 1 capsule
• Packaging: 60 capsules
• Sufficient for: 60 days

See price

Product description

Clinically studied, SENSORIL® Ashwagandha helps reduce cortisol and feelings of stress as well as promotes relaxation.

Pros and cons

Pros:

• High quality Ashwagandha – SENSORIL®
• The package lasts for long - 2 months
• Gluten-free, with no artificial flavors or preservatives

Cons:

• Doesn't contain additional ingredients
• For some people capsules may be hard to swallow

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Ashwagandha - benefits for women

If you want to support your health and well-being naturally, Ayurveda offers you the most powerful adaptogen - ashwagandha. However, before using it, consult your doctor, especially if you suffer from chronic diseases and are on permanent medication. Ayurveda also prioritises your safety.

Recent scientific research on ashwagandha suggests that this plant potentially:

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Improves resistance to stress

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The end of the quarter at work, your child's problems at school, a spiteful neighbour or the smoky 'fossil' near your home. Stressors are lurking at you every day:

• Physical, such as extreme temperatures, noise, bodily overload or chronic illness.
• Physical.
• Emotional, i.e. aggravating relationship conflicts, pressure at school or work, loss of loved ones.
• Emotional, i.e. aggravating relationship conflicts, pressure at school or work, loss of loved ones.
• Psychological, which come from your thoughts and feelings - fear, uncertainty, worries about the future, self-criticism.
• Sociological, which come from your thoughts and feelings.
• Sociocultural, related to your interaction with society and culture, e.g. discrimination, poverty, problems related to race, gender or sexuality.
• Chemical, e.g. environmental pollutants, passive and active smoking, caffeine, drugs.
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And sometimes, it's all of these at once... 

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As an adaptogen, ashwagandha prepares the body to cope with various stress factors. According to clinical studies, the use of ashwagandha extract reduces stress and anxiety levels by lowering cortisol levelsand. Ashwagandha can relieve symptoms of chronic stress such as extreme fatigue, insomnia, mental tension.

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Hormone support

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Ashwagandha may support the function thyroid gland and regulate the hormones TSH, Ft-3 and Ft-4 in women who have low levels of these in their bloodand. In a scientific study, the use of ashwagandha extract for 8 weeks increased the production of thyroid hormones .

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But before you decide to use ashwagandha, get your thyroid tested. Unfortunately, supplementation is not advisable primarily for patients with hyperthyroidism, as ashwagandha has a stimulating effect on the secretion of the hormones TSH, Ft-3 and Ft-4 - and in hyperthyroidism their concentrations are impaired anyway.

If you have hypothyroidism, Hashimoto's disease, Graves-Basedov or other diseases of this organ, absolutely check with your doctor before trying ashwagandha.

Influences in regulating the menstrual cycle

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A healthy woman should have a regular menstrual cycle. Any deviation, such as very infrequent or frequent periods, is indicative of an abnormality and can be a symptom of various diseasesand. Endometriosis or polycystic ovary syndrome (PCOS) often contribute to irregular menstrual cycles . 

Scientific studies in rodents have shown that ashwagandha may affect cycle regulation by balancing reproductive hormones such as serum folliculotropic hormone (FSH), luteinising hormone (LH) and gonadotropin hormones. This balance may also be related to the effect on the stress hormone cortisol, high concentrations of which, among other things, inhibit the secretion of progesteroneand.

Promotes fertility

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Ashwagandha can positively affect female fertility by regulating hormones and optimising ovarian function. Its adaptogenic properties may help the body cope with stress and maintain balance, which naturally promotes fertilityand.

According to a review of as many as 128 scientific studies published in 2021, ashwagandha may support female fertility because the isoflavones and flavonoids it contains can mimic the activity of oestrogen, an important hormone responsible for fertility, among other things .

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Reduces PMS symptoms

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PMS ( pre-menstrual syndrome), or pre-menstrual syndrome, is a group of symptoms that can occur in women before menstruation begins. These symptoms include mood changes (e.g. irritability, lowered mood, anxiety), physical symptoms (breast pain, fatigue, bloating) and problems concentratingand.

Ashwagandha can reduce the severity of these unpleasant symptoms, mainly due to its anti-stress and tonic properties and by improving sleep qualityand. It may also be helpful in relieving muscle spasms and reducing fatigue .

Improves libido

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In ayurveda, ashwagandha is used as a natural aphrodisiac .

A review of scientific studies from 2023 found that the use of ashwagandha extract significantly increased lubrication, improved orgasm occurrence and sexual arousal in the women tested. The researchers also noted an increase in frequency of sexual intercourse and sexual satisfactionand.

A 2022 research study found that ashwagandha may improve sexual health in women with hypoactive sexual desire disorder (HSDD) .

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Reduces menopausal symptoms

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Hot flashes, fatigue, night sweats, mood swings, dry skin and mucous membranes... Period, or menopause, is a challenging time for women. Each of us will experience it differently, but we can all support ourselves with ashwagandha, which has shown the potential to relieve these symptoms.

This plant influences the production of certain hormones, reduces stress and anxiety and adds vitality so that the menopausal period does not have to be so troublesome. In a clinical trial involving 91 menopausal women, an eight-week treatment with ashwagandhaand:

• significantly improved quality of life,
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• reduced physical, psychological and genitourinary symptoms,
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• increased serum oestradiol levels,
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• lowered serum FSH and LH concentrations,
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Isoflavones and flavonoids in ashwagandha can mimic the activity of oestrogen, so ashwagandha may reduce menopausal symptomsand.

Improves sleep quality

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At night, your body recovers and gains strength for the next day. It's important to look after sleep hygiene and ensure you get a nourishing rest. You know very well how you feel when the night has passed with you winding down, intermittent sleep or looking at your watch.

Ashwagandha benefits the quality of sleep through, among other things, its stress- and anxiety-reducing properties and its effect on cortisoland. A 2021 research review involving 400 participants found that the use of ashwagandha extract for 8 weeks :

• reduced the time to fall asleep,
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• increased sleep time,
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• reduced the number of awakenings after falling asleep,
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• improved mental alertness upon awakening,
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Importantly, these effects were also felt in people diagnosed with insomnia.

Ashwagandha for...hair?

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The 2023 clinical trial involved 68 people with mild to moderate hair loss who were not taking preparations for hair loss. They applied 1-2 drops of ashwagandha or placebo to their scalp daily for 75 days.

Compared to the placebo group, the ashwagandha treatment group saw an increase in hair density, an improvement in hair growth rate and thickness, and a reduction in hair lossand.

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Which ashwagandha to choose?

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For ashwagandha to have a chance of working, choose a quality product. What to look out for?

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• Standardisation. Determines whether there is an active ingredient in a particular herbal product and in what quantity. Supplements with ashwagandha should specify standardisation for vitanolides content. Ideally, they should have a minimum of 2.5%.
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• DER ( Drug Extract Ratio). Indicates how much plant material was used to produce one part of the extract obtained. For example. A DER of 5:1 means that 5 g yielded 1 g of extract. The higher the DER, the stronger the extract.
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• Formula. If you want to be sure that a product is of high quality and produced under strict supervision and from legal sources, look out for patented formulas. This is usually a name with a caveat mark, e.g. KSM-66 Ashwagandha®.
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• Daily dosage. In human clinical trials, beneficial effects were reported with 450-600 mg of the standardised extract daily for a minimum of 8 weeksand.
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Ashwagandha in tablets, powder, or perhaps decoction?

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Choose the form of ashwagandha use according to your preferences. On the market you have the following available:

• drops,
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• tablets,
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• capsules,
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• dry,
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• powdered root,
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The typical form of the supplement, i.e. capsules, for example, will work well if you value convenience - you sip and forget. If you have trouble swallowing large tablets, drops work well, and you can even buy them in different flavours and add them to a smoothie or shake.

If you want to feel a sense of wellbeing, it's a good idea to take the capsules.

If, on the other hand, you want to feel a bit of ayurveda in your life, buy dried, powdered root or ready-made blends for the famous moon milk.

Delicious moon milk with ashwagandha

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Ingredients:

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• ashwagandha root powder - amount according to manufacturer on package
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• a cup of milk or vegetable drink
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• a teaspoon of coconut oil
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• half teaspoon turmeric
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• half teaspoon cinnamon
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• a pinch of cardamom, ginger, nutmeg and pepper
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• a teaspoon of honey
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Make:

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Heat the milk/vegetable drink with a teaspoon of coconut oil and honey. When the liquid is blended, add all the spices and ashwagandha. Do not bring to a boil. You can add cinnamon and a few drops of honey on top.

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How much ashwagandha a day?

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The dosage of ashwagandha depends on the form in which it is consumed and individual needs. It is recommended to take 300 to 800 mg of extract standardised to a minimum of 2.5% vitanolides per day. The most commonly used and studied daily dose that shows beneficial health effects is 300 mg of extract administered twice daily.

If you choose to consume the powdered root, the recommended daily serving is 3 to 6 grams. For ashwagandha tea, it is recommended from 1 to a maximum 2 tablespoons of root tea per day.

Remember, however, that the daily serving should be adjusted individually, and if in any doubt, consult your doctor or pharmacist. This is especially true if you have a chronic illness and are taking medication on a regular basis.

Please be sure to consult your doctor or pharmacist if you have any doubts.

When will I feel the effects of using ashwagandha?

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This adaptogen does not work immediately. The vitanolides, the bioactive compounds responsible for ashwagandha's properties, need time to accumulate in the body and take effect.

Ashwagandha begins to take effect after approximately 4-12 weeks daily consumption of 250 mg to 800 mgand. Regular use of ashwagandha in as little as 4 weeks can reduce stress and tension, improve sleep quality and boost energy.

Contraindications to use

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The use of ashwagandha is not suitable forand:

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• pregnant and breastfeeding women,
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• persons under 18 years of age,
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• patients with autoimmune diseases (including thyroid disease, rheumatoid arthritis, diabetes, multiple sclerosis),
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• persons with bleeding disorders and gastric ulcers,
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• persons planning surgery,
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Check the exact list of active substances in the article Ashwagandha - what not to combine with?.

Side effects

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In some people, ashwagandha may cause some side effects such asand:

• bad mood,
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• nausea,
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• vomiting,
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• diarrhoea,
• diarrhoea.
• abdominal pain,
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• headache,
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• rash,
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• insomnia,
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• insomnia, nightmares,
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• thyroid dysfunction,
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These side effects usually occur when using high doses (above 1000 mg of extract) not in accordance with the manufacturer's recommendations. Too long supplementation (more than 12 weeks) may also cause side effects. In addition, interactions with medications can lead to the symptoms mentioned above.

See also:

• Cordyceps (macrocephalus)
• Chaga
• Lion's Mane
• Reishi
• Hogweed
• Berberine
• Adaptogens
• Cordyceps
• Caffeine
• Maca root
• Spirulina
• Chlorella
• Palea passionflower
• Wild rose

Summary

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