Ashwagandha, also known as winter cherry and Indian ginseng, is an ancient herb, that’s been used in the traditional Indian system of medicine, Ayurveda, for generations. There is some evidence that it can have an adaptogenic effect, helping the body adapt and restore balance during times of physical and emotional stress.
The menopause is a natural event in the life of a woman and some trans men, triggered by a gradual reduction in levels of the female sex hormone, oestrogen, and to a lesser extent, progesterone.
In the UK, the average age for menopause is 51, however, some people experience it earlier. The period of transition leading up to the menopause is called perimenopause.
The perimenopause and the menopause have similar and wide-reaching symptoms. Everyone will experience this time of change differently, but for many, the associated symptoms are uncomfortable, distressing, and embarrassing, and can severely impact their quality of life.
As well as a change in the frequency, duration, and flow of periods, common physical symptoms include hot flashes, night sweats, headaches, weight gain, loss of muscle and bone mass, heart palpitations, difficulty sleeping, and loss of libido. Emotional symptoms include brain fog, memory loss, loss of confidence and self-esteem, mood swings, anxiety, low mood, and depression.
Since the symptoms of menopause can be difficult to manage, many people choose to consult their doctor to discuss medical help, including HRT (hormone replacement therapy) and CBT (cognitive behavioural therapy - a type of talking therapy). However, not everyone wants to or can take HRT or commit the time to CBT.
Many people struggling with their symptoms therefore choose to take natural supplements, either alone or alongside more conventional treatments such as HRT. One such natural remedy is ashwagandha.
Studies suggest that taking ashwagandha supplements may help to reduce some of the symptoms associated with menopause. For this reason, they are becoming a popular natural supplement to take to help people through this period of transition.
This medicinal herb has adaptogenic properties, which means it can help the body find a sense of homeostasis or equilibrium when it’s under stress.
Declining oestrogen levels can mean that levels of the stress hormone cortisol can increase (as it’s less “masked” by oestrogen) which can lead to more feelings of stress and anxiety. Ashwagandha has the potential to lower stress and cortisol levels, that can also have a positive effect on the symptoms of anxiety that are common during the menopause.
Due to the fact that ashwagandha helps to reduce stress and anxiety, it can also be useful for promoting restorative sleep – the less stressed and anxious we are, the more likely we are to gain a full night’s sleep.
Not only that but studies also suggest that ashwagandha has a mild sedative effect on the body. So, when taken in the evening, it can help those who struggle to sleep. Participants in the study also reported less grogginess the following morning when compared to conventional sleep tablets.
Recurrent urinary tract infections, or UTIs are another common symptom of menopause. A recent study has found that taking an ashwagandha supplement reported a “statistically significant reduction in urinary symptoms”.
The same study also found that it also had a significant positive effect on hot flashes and that the women taking it reported an overall better quality of life score.
Studies do suggest that ashwagandha has the potential to have a positive effect on oestrogen levels, and more studies are encouraged.
Since ashwagandha has an adaptogenic effect on the body, it could potentially help to redress the balance of hormones during menopause which could help you manage your symptoms. However, an herbal supplement cannot completely restore hormones to their previous levels.
There is no advice that explicitly warns against taking ashwagandha alongside HRT and it’s generally considered safe. However, as with any herbal preparation, if in doubt, speak to your GP or pharmacist.
There is no “right time” to take ashwagandha supplements – it can be taken any time of day, in the morning, afternoon, or evening. However, it may be more beneficial to take ashwagandha at a certain time of day, depending on what benefits you hope to gain from it.
As a general rule, take it in the morning to help reduce stress and anxiety during the day, and in the evening before bed to help promote restful sleep.
Either way, taking ashwagandha regularly and at the same time each day will help you gain the maximum benefit. This is the case for all supplements.
Taking between 250-1,250mg per day is thought to be beneficial, with around 600mg per day considered an optimal daily intake of ashwagandha.
There are no known serious side effects to taking these herbal supplements. However, taking more than 600mg per day, particularly if you have a sensitive stomach, may cause abdominal discomfort, diarrhoea, nausea, and vomiting. Taking your supplements with a meal may help to prevent this, or lead to milder gastric symptoms.
Ashwagandha, along with aubergines, bell peppers, and tomatoes, is a member of the nightshade family of plants. Some nightshade plants are dangerous to consume, such as tobacco, or the most well-known “deadly” nightshade, belladonna.
But on the whole, nightshade plants do not pose any health risks to most people. However, if you have a known allergy or sensitivity to nightshade vegetables or fruits such as tomatoes or peppers, the advice is to avoid taking ashwagandha supplements.
Ashwagandha is also best avoided if you take certain medications, including barbiturates, anticonvulsants and benzodiazepines. If there’s a possibility you could be pregnant, avoid taking ashwagandha supplements. If in doubt, consult your GP before taking any herbal supplements for menopause.
Like any nutritional supplement, the advice is to choose the highest quality available to you. Many lower-quality supplements contain unnecessary fillers and binders that may pose a risk to human health, and they may not contain sufficient levels of nutrients to be of benefit.
In terms of ashwagandha supplements specifically, some may also contain heavy metals such as lead and arsenic, due to contamination from agricultural chemicals in the soil in which the ashwagandha plant has been grown. These contaminants may lead to headaches and dizziness in some people, and in rare cases, liver or kidney disease.
Organic Fermented Ashwagandha capsules from Living Nutrition are Soil Association-certified and contain no fillers, binders, or preservatives. Only the freshest, highest quality ingredients are used in Living Nutrition products, for maximum benefit.
Fermented into its most bioactive form, the ashwagandha root in these twice-a-day capsules is rich in substances called withanolides which are the most active components of the ancient herb.
Take ashwagandha capsules every day for at least 12 weeks to see if they help you manage your menopause symptoms.
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Hannah de Gruchy
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Health and wellness author and biologist specialised in sustainability, nutrition and eco-living.