When it comes to natural remedies for menopause, one herb has gained a reputation as a “superstar”: Withania, otherwise known as Ashwagandha. Known as an adaptogen -a substance that helps the body manage stress responses - Ashwagandha (Withania somnifera) has been used in traditional herbal medicine for thousands of years to balance hormones, increase energy, and restore vitality. More recently, it’s been extensively studied in high quality randomised clinical trials and systematic reviews, leading science to agree with traditional herbal medicine: it has the ability to reduce stress and anxiety and in turn other menopause symptoms, offering relief from the emotional and physical challenges that come with this life stage.
What Is Ashwagandha?
Ashwagandha is an herb native to Asia and Africa. As an adaptogen, Ashwagandha supports the adrenal glands, helping the body better respond to stress and balance hormones - a perfect fit for women going through menopause, when hormonal and emotional stability can be difficult to achieve.
How Ashwagandha Helps Alleviate Menopause Symptoms
From hot flashes to mood swings, menopause brings a suite of symptoms that can affect quality of life. Here’s how Ashwagandha steps in to provide much-needed relief:
Reduces Hot Flashes and Night Sweats
Hot flashes and night sweats are among the most common menopause symptoms, often caused by the body’s attempts to regulate temperature in the face of fluctuating hormones. Ashwagandha has a calming effect on the body in reducing cortisol – the stress hormone which may in turn reduce the frequency and intensity of hot flashes and night sweats.
Relieves Anxiety and Mood Swings
Menopause can bring about sudden mood swings, anxiety, and even feelings of depression. As mentioned - Ashwagandha supports the body’s stress response by lowering cortisol levels, the hormone associated with stress. In fact, studies show that Ashwagandha can reduce cortisol by as much as 32%, helping to calm the nervous system, lift mood, and alleviate feelings of anxiety or irritability.
Promotes Better Sleep
Insomnia is a major challenge for many women during menopause, and lack of sleep often worsens other symptoms like fatigue and moodiness. Ashwagandha has been shown to support better sleep by helping the body relax and stay asleep longer. Its “anti-cortisol” effects can also reduce the time it takes to fall asleep, ensuring more restorative rest.
Supports Hormonal Balance
Menopause disrupts the production of key hormones like oestrogen, progesterone, and testosterone. Ashwagandha has a unique ability to balance hormones by supporting the adrenal glands, which take on more responsibility for hormone production as ovarian function declines. Ashwagandha may even help balance thyroid hormones and blood sugar, which can fluctuate during menopause and lead to issues like weight gain and energy dips.
Boosts Energy and Reduces Fatigue
Fatigue is another hallmark symptom of menopause, driven by hormonal imbalances, sleep disturbances, and changes in metabolism. Ashwagandha supports energy levels by reducing stress-related fatigue and improving physical endurance. Many women find that ashwagandha gives them the stamina and mental clarity they need to stay active and engaged during this transition.
How to Use Ashwagandha Safely
Ashwagandha is available in various forms, including capsules, powders, and tinctures. The best way to use ashwagandha depends on your personal preference and lifestyle but it is generally extremely well tolerated. As always, a high quality extract and proper dosing is absolutely key and a blend with other science-backed herbal medicine can be particularly effective. Of course check with a healthcare professional before starting any herbal medicine to ensure it’s safe for you.
Why Ashwagandha and adaptogens are different from other supplements
Ashwagandha stands out because it’s not just a remedy for menopause symptoms; it’s an overall adaptogen that helps the body rebalance naturally. Unlike supplements that target only one symptom, Ashwagandha works holistically, influencing multiple aspects of well-being - from hormone regulation and sleep quality to mood stability and stress resilience.
Embracing a Holistic Approach with Ashwagandha
Incorporating ashwagandha as part of a holistic approach to menopause can provide both immediate and long-term benefits. When combined with a balanced diet, regular exercise, and stress management techniques, Ashwagandha can make a powerful impact. By working with your body rather than against it, this ancient herb helps reduce menopause symptoms and makes the transition smoother, more comfortable, and even empowering.
Final Thoughts
While menopause is a natural phase, it doesn’t have to be an uncomfortable one. Ashwagandha provides a natural, time-tested (and science-backed) way to bring relief and resilience during this time. With its calming, energising, and hormone-balancing effects, Ashwagandha truly is a big hitter when it comes to easing menopause symptoms. If you’re ready to explore a gentler, holistic approach to managing menopause, Ashwagandha and the adaptogen family might just be the allies you’re looking for.
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