Ashwagandha For Menopause: An FAQ

Ashwagandha is one of the most beneficial supplements available for perimenopausal and menopausal women. It has a range of benefits that directly combat the symptoms and concerns that can arise due to menopause.

But not everyone knows about all the benefits it can bring, So in this post, we're going to ask some of the most frequently asked questions about ashwagandha, including what it is, what health benefits it has and why we've chosen to include it in our Multi Meno supplement.

What is ashwagandha?

Ashwagandha is a flowering plant, with the scientific name 'Withania somnifera'.

It's native to North Africa but is most known for its use in Ayurvedic medicine, an ancient Indian approach still followed today. It's known as an adaptogen - a type of plant or mushroom that helps your body deal with the impact of stress. It has been used for around 6000 years, and is considered one of the most powerful herbs in Ayurvedic medicine.

What are the benefits of taking ashwagandha during menopause

On top of the general mental and physical health benefits reported from taking ashwagandha, it has been suggested it can have a direct impact on menopause symptoms.

May reduce hot flushes

As an adaptogen, ashwagandha helps balance hormones. One study suggested this may lead to a significant reduction in the length and frequency of hot flushes and night sweats.

May reduce stress and balance mood

By regulating your cortisol levels, ashwagandha could in turn reduce related menopause symptoms such as mood swings and chronic stress.

Can improve memory and focus

One of the most debilitating menopause symptoms is brain fog. One study on 125 adults suffering from stress showed significantly improved recall memory, and lower stress levels after taking one ashwagandha root extract supplements for 90 days.

May improve sleep quality

One meta-analysis covering a total of 400 participants showed a small but significant improvement to overall sleep quality in adults with insomnia when they took ≥600 mg/day of ashwagandha a day for 8 weeks. Disrupted sleep is a common symptom of menopause, as is fatigue so improving your sleep quality will likely have a big improvement on your general health.

This is helpful for perimenopausal and menopausal women as disrupted sleep is a common menopause symptom.

May reduce genitourinary symptoms

One study even suggested that taking 300mg of ashwagandha root extract twice a day could reduce genitourinary menopause symptoms such as vaginal dryness too. It may even help enhance sexual function in women, increasing libido.

Does ashwagandha affect oestrogen levels?

As we've discussed, research suggests that ashwagandha can impact the stress hormone cortisol, as well as testosterone. However, there has been less research into the way it influences oestrogen levels.

The benefits that have been observed on menopause symptoms suggests that it may help the body cope with lower oestrogen levels and lessen the impact that a drop in oestrogen production has.

But we don’t know how much help it has, or exactly how it works.

Are there any medications you can't take with ashwagandha?

While ashwagandha has not been shown to have a severe interaction with any medications, it may have moderate interactions with some and reduce their efficacy. If you are on any prescribed medication we recommend speaking to your doctor before taking any supplement.

Are there any other people who should not take ashwagandha?

Ashwagandha supplements have generally been shown to be safe for menopausal women. However, if you suffer any side effects from taking ashwagandha (drowsiness, stomach discomfort, diarrhoea or vomiting) you may be intolerant to ashwagandha. This is not common, but it is worth being aware of.

You should also never take ashwagandha while pregnant or breastfeeding.

Can you overdose on ashwagandha?

If you take too much ashwagandha you are more likely to suffer the side-effects listed above. If you stick to the recommended doses however, ashwagandha is generally well tolerated.

How can you increase your intake of ashwagandha?

While the plant is eaten in some parts of the world, it is better to consume ashwagandha via supplements. These are usually made using ashwagandha root extract which makes it easier to manage dosage size.

How long does ashwagandha take to work?

There isn't enough research to say how quickly ashwagandha will take effect. Some of the compounds it contains will work quicker than others, but it is hard to say. As with all supplements, the full benefits of ashwagandha supplements may not be seen until a couple of months.

Once taken, ashwagandha will stay in your body for up to a month.

Is ashwagandha good during menopause?

One randomised double-blind study on symptomatic perimenopausal women showed that taking 300mg of ashwagandha root extract twice a day showed a statistically significant reduction in mild to moderate climacteric symptoms using the menopause rating scale. When combined with other studies into the effects of ashwagandha on symptoms associated with menopause, there are strong indications that ashwagandha could really benefit menopausal women's health.

However, the research behind it is not extensive. In particular, the adverse effects haven't been fully explored. This makes it impossible to say conclusively that ashwagandha will help - but it is definitely possible. If you're looking to manage your menopause naturally (and not take HRT) then ashwagandha could potentially help ease your symptoms.

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