9 Proven Health Benefits of Ashwagandha

Moreover, one older study showed that taking 250–500 mg of ashwagandha over 60 days may reduce C-reactive protein levels by up to 30%, which is a marker of inflammation (18).

Ashwagandha Dosage: How Much Should You Take per Day?

The recommended dosage for ashwagandha can vary depending on your needs, but most research suggests that taking 250–500 milligrams (mg) per day for at least 1 month may be beneficial.

Ashwagandha, also known by its botanical name Withania somnifera, is a small woody plant with yellow flowers native to India and North Africa.

It’s classified as an adaptogen, as it’s believed to help your body manage stress better.

The plant — particularly its root — has been used for over 3,000 years as a natural Ayurvedic remedy against various ailments ( 1 ).

Modern science also links it to health benefits, such as reduced stress and anxiety and improved blood sugar levels, mood, and memory.

This article reviews the optimal dosages needed to reap different health benefits.

Ashwagandha is best known for its stress-lowering effects.

The medicinal herb appears to help lower levels of cortisol, a hormone produced by your adrenal glands in response to stress.

More specifically, daily doses of 225–600 mg for 1–2 months have been shown to significantly lower cortisol levels ( 2 , 3 , 4 ).

Moreover, one review reported that taking at least 600 mg of ashwagandha per day for 8 weeks could reduce anxiety and improve sleep quality in people with stress or insomnia ( 5 ).

Summary

Ashwagandha seems effective at lowering symptoms of stress and anxiety. Most benefits are linked to dosages of 225–600 mg per day taken for 1–2 months.

Ashwagandha may also lower blood sugar levels — both in people with and without diabetes ( 6 , 7 ).

In one 2013 study in 25 people, ashwagandha reduced fasting blood sugar levels three times more than a placebo after 4 weeks ( 8 ).

In another older study in people with type 2 diabetes, an ashwagandha supplement taken for 30 days helped lower fasting blood sugar levels as effectively as oral diabetes medication ( 9 ).

Dosages used in these studies varied between 250 mg to 3 grams (g) and were generally split into 2–3 equal doses spread evenly over the day.

Summary

Ashwagandha may help lower blood sugar levels. Benefits appear to start at dosages as little as 250 mg per day.

Ashwagandha may help boost fertility and promote reproductive health, especially in males ( 10 ).

In a 2010 in 75 males experiencing infertility, 5 g of ashwagandha daily increased sperm count and motility over a 3-month period ( 11 ).

In another older study in highly stressed men, 5 g of ashwagandha per day also led to improved sperm quality. Moreover, by the end of the 3-month study, 14% of their partners had become pregnant ( 12 ).

Other older studies report similar results with comparable dosages ( 13 , 14 ).

Summary

Taking 5 g of ashwagandha per day may boost fertility in males in as little as 3 months.

Supplementing with ashwagandha may also increase muscle mass and strength.

In one study, taking 500 mg of ashwagandha extract led to a significant increase in upper and lower body strength when paired with resistance training over a 12-week period ( 15 ).

In another 2015 study in males, taking 600 mg of ashwagandha per day for 8 weeks led to a 1.5–1.7 times larger increase in muscle strength and 1.6–2.3 times higher increase in muscle size, compared to a placebo ( 13 ).

Similar effects were observed with 750–1,250 mg of ashwagandha per day taken for 30 days ( 7 ).

Summary

Daily doses of 500 mg of ashwagandha may provide small increases in muscle mass and strength in as little as 8 weeks. While most studies have focussed on men, some research suggests women may reap the same benefits.

Ashwagandha may also help lower inflammation and boost your immunity.

Older research shows that 12 milliliters (mL) of ashwagandha root extract per day may increase levels of immune cells ( 16 ).

Another study found that taking 60 mg of ashwagandha extract per day for 1 month improved the body’s natural and adaptive immune function, which could help protect against infection (17).

Moreover, one older study showed that taking 250–500 mg of ashwagandha over 60 days may reduce C-reactive protein levels by up to 30%, which is a marker of inflammation (18).

Summary

Ashwagandha may lower inflammation and help protect against infection. Supplements containing at least 250 mg of ashwagandha or 12 mL of ashwagandha extract appear to offer the most benefits.

Ashwagandha is traditionally used in Ayurveda to help boost memory, and some scientific studies support this practice.

For instance, in a small, 8-week study, taking 300 mg of ashwagandha root extract twice a day improved general memory, attention, and task performance significantly more than a placebo ( 19 ).

In another study, taking 300 mg of ashwagandha root extract daily led to significant improvements in memory and focus after 90 days in adults with high stress levels ( 20 ).

That being said, human research in this area is limited and more is needed before strong conclusions can be drawn.

Summary

Consuming 300 mg of ashwagandha root extract per day may boost various aspects of memory. However, more studies are needed to confirm these effects.

Ashwagandha is considered safe for most people.

However, pregnant or breastfeeding people and individuals with autoimmune diseases — such as lupus, rheumatoid arthritis, type 1 diabetes, and Hashimoto’s thyroiditis — may need to avoid it (17, 21 ).

Ashwagandha may also interact with certain medications. Therefore, people taking other medications should consult with a doctor before supplementing with ashwagandha (22).

Keep in mind that most of the studies on ashwagandha were small and of low quality. For this reason, the information on the effectiveness and safety of dosages may be inaccurate. More research is needed.

Summary

Ashwagandha is considered safe for most people. However, pregnant or breastfeeding people, individuals with autoimmune disorders, and those taking certain medications may need to avoid it.

Ashwagandha is a medicinal herb that may offer several health benefits, such as improved blood sugar, inflammation, mood, memory, stress, and anxiety, as well as a boost in muscle strength and fertility.

Dosages vary depending on your needs, but 250–500 mg per day for at least 1 month seem effective.

9 Proven Health Benefits of Ashwagandha

Potential benefits of ashwagandha include better athletic performance and sleep. Some research suggests this herb may help people with conditions like anxiety and infertility, but stronger studies are needed.

Ashwagandha is one of the most important herbs in Ayurveda, which is a traditional form of alternative medicine based on Indian principles of natural healing.

People have used ashwagandha for thousands of years to relieve stress, increase energy levels, and improve concentration ( 1 ).

“Ashwagandha” is Sanskrit for “smell of the horse,” which refers to both the herb’s scent and its potential ability to increase strength ( 2 ).

Its botanical name is Withania somnifera, and it’s also known by several other names, including “Indian ginseng” and “winter cherry.”

The ashwagandha plant is a small shrub with yellow flowers that’s native to India and Southeast Asia. Extracts or powder from the plant’s root or leaves are used to treat a variety of conditions, including anxiety and fertility issues ( 3 ).

Here are 9 potential benefits of ashwagandha, based on research.

Ashwagandha is perhaps best known for its ability to reduce stress. It’s classified as an adaptogen, a substance that helps the body cope with stress.

Ashwagandha appears to help control mediators of stress, including heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1) ( 4 ).

It also reduces the activity of the hypothalamic-pituitary-adrenal (HPA) axis, a system in your body that regulates the stress response ( 4 , 5 ).

Several studies have shown that ashwagandha supplements may help relieve stress and anxiety.

In a small study with 58 participants, those who took 250 or 600 mg of ashwagandha extract for 8 weeks had significantly reduced perceived stress and levels of the stress hormone cortisol compared with those who took a placebo.

What’s more, the participants who took the ashwagandha supplements experienced significant improvements in sleep quality compared with the placebo group ( 4 ).

Another study in 60 people found that those who took 240 mg of ashwagandha extract per day for 60 days had significant reductions in anxiety compared with those who received a placebo treatment ( 5 ).

Thus, early research suggests ashwagandha may be a helpful supplement for stress and anxiety.

However, a recent review of studies concluded that there’s not enough evidence to form a consensus on the most appropriate dosage and form of ashwagandha for treating stress-related neuropsychiatric disorders such as anxiety ( 6 ).

Summary

Ashwagandha may be effective for reducing stress and anxiety symptoms. However, more research is needed to form a consensus on appropriate forms and dosing to address stress and stress-related disorders.

Research has shown that ashwagandha may have beneficial effects on athletic performance and may be a worthwhile supplement for athletes.

One analysis of research included 12 studies in men and women who took ashwagandha doses between 120 mg and 1,250 mg per day. The results suggest the herb may enhance physical performance, including strength and oxygen use during exercise ( 7 ).

An analysis of five studies found that taking ashwagandha significantly enhanced maximum oxygen consumption (VO₂ max) in healthy adults and athletes ( 8 ).

VO₂ max is the maximum amount of oxygen a person can use during intense activity. It’s a measurement of heart and lung fitness.

Having optimal VO₂ max is important for athletes and nonathletes alike. Low VO₂ max is associated with increased mortality risk, while higher VO₂ max is associated with a lower risk of heart disease ( 8 ).

Additionally, ashwagandha may help increase muscle strength.

In one study, male participants who took 600 mg of ashwagandha per day and participated in resistance training for 8 weeks had significantly greater gains in muscle strength and size compared with a placebo group ( 9 ).

Summary

Ashwagandha may help improve measures of physical performance in athletes and healthy adults, including VO₂ max and strength.

Some evidence suggests that ashwagandha may help reduce symptoms of other mental health conditions, including depression, in certain populations.

In one study, researchers looked at the effects of ashwagandha in 66 people with schizophrenia who were experiencing depression and anxiety.

They found that participants who took 1,000 mg of ashwagandha extract daily for 12 weeks had greater reductions in depression and anxiety than those who took a placebo ( 10 ).

What’s more, findings from another study suggest that taking ashwagandha may help improve total symptoms and perceived stress in people with schizophrenia ( 11 ).

Limited research from 2013 also suggests that ashwagandha may help improve cognitive impairment in people with bipolar disorder. However, more research is needed ( 12 ).

Additionally, a study from 2012 found that stressed adults who took 600 mg of ashwagandha extract per day for 60 days reported a 77% reduction in symptoms of depression, while the placebo group reported a 5% reduction ( 13 ).

However, only one of the participants in this study had a history of depression, so the relevance of the results is unclear.

Although some findings suggest that ashwagandha may have some antidepressant effects in certain people, you should not try to use it as a substitute for antidepressant medication.

If you’re experiencing symptoms of depression, talk with a healthcare professional so you can get any help or treatment you may need.

Summary

The limited research available suggests that ashwagandha may help reduce symptoms of depression and benefit people with some mental health conditions. However, more research is needed.

Ashwagandha supplements have been shown in some studies to benefit male fertility and increase testosterone levels.

In one study, 43 overweight men ages 40–70 who had mild fatigue took tablets containing ashwagandha extract or a placebo daily for 8 weeks.

The ashwagandha treatment was associated with an 18% greater increase in DHEA-S, a sex hormone involved in testosterone production. Participants who took the herb also had a 14.7% greater increase in testosterone than those who took the placebo ( 14 ).

Additionally, a review of four studies found that ashwagandha treatment significantly increased sperm concentration, semen volume, and sperm motility in men with low sperm count.

It also increased sperm concentration and motility in men with normal sperm count ( 15 ).

However, the researchers concluded that there’s currently not enough data to confirm the potential benefits of ashwagandha for male fertility and that more high quality studies are needed ( 15 ).

Summary

Ashwagandha may help increase testosterone levels and may have some potential benefits for male fertility. However, more research is needed.

Limited evidence suggests that ashwagandha may have some benefits for people with diabetes or high blood sugar levels.

A review of 24 studies, including 5 clinical studies in people with diabetes, found that treatment with ashwagandha significantly reduced blood sugar, hemoglobin A1c (HbA1c), insulin, blood lipids, and oxidative stress markers ( 16 ).

It’s believed that certain compounds within ashwagandha, including one called withaferin A (WA), have powerful antidiabetic activity and may help stimulate your cells to take in glucose from your bloodstream ( 17 ).

However, research is limited at this time, and more well-designed studies are needed.

Summary

Limited evidence suggests that ashwagandha may reduce blood sugar levels through its effects on insulin secretion and cells’ ability to absorb glucose from the bloodstream.

Ashwagandha contains compounds, including WA, that may help reduce inflammation in the body ( 18 ).

Researchers have found that WA targets inflammatory pathways in the body, including signal molecules called nuclear factor kappa B (NF-κB) and nuclear factor erythroid 2-related factor 2 (Nrf2).

Animal studies have shown that WA may also help reduce levels of inflammatory proteins such as interleukin-10 (IL-10) ( 18 ).

There’s some evidence that ashwagandha may help reduce inflammatory markers in humans too.

In one study from 2008, adults experiencing stress took ashwagandha extract for 60 days. As a result, they had significant reductions in C-reactive protein — an inflammatory marker — compared with those who consumed a placebo (19).

In another study, researchers gave people with COVID-19 an Ayurvedic drug containing 0.5 grams of ashwagandha and other herbs twice per day for 7 days. This reduced participants’ levels of inflammatory markers CRP, IL-6, and TNF-α compared with a placebo ( 20 ).

The treatment formulation also contained:

• 1 gram of giloy ghanvati (Tinospora cordifolia)
• 2 grams of swasari ras (a traditional herbo-mineral formulation)
• 0.5 grams of tulsi ghanvati (Ocimum sanctum)

Even though these findings are promising, research on ashwagandha’s potential effects on inflammation is limited at this time.

Summary

Ashwagandha may help reduce inflammatory markers in the body. However, more research is needed.

Taking ashwagandha may benefit cognitive function.

One review that included five clinical studies noted there was early evidence that ashwagandha could improve cognitive functioning in certain populations, including older adults with mild cognitive impairment and people with schizophrenia.

Cognitive functions it may benefit included ( 21 ):

• executive functioning
• attention
• reaction time
• performance on cognitive tasks

A study in 50 adults showed that taking 600 mg of ashwagandha extract per day for 8 weeks led to significant improvements in the following measures compared with taking a placebo ( 22 ):

• immediate and general memory
• attention
• information-processing speed

Researchers note that compounds found in ashwagandha, including WA, have antioxidant effects in the brain, which may benefit cognitive health ( 22 ).

However, more research is needed before experts can draw strong conclusions.

Summary

Ashwagandha supplements may improve memory, reaction time, and the ability to perform tasks in certain populations. However, more research is needed.

Many people take ashwagandha to promote restful sleep, and some evidence suggests it may help with sleep issues.

For example, a study in 50 adults ages 65–80 found that taking 600 mg of ashwagandha root per day for 12 weeks significantly improved sleep quality and mental alertness upon waking compared with a placebo treatment ( 23 ).

Additionally, one review of five high quality studies found that ashwagandha had a small but significant positive effect on overall sleep quality.

Taking ashwagandha reduced people’s anxiety levels and helped them feel more alert when they woke up ( 24 ).

The researchers noted that results were more pronounced in people with insomnia and in those who took more than 600 mg daily for 8 weeks or longer ( 24 ).

Summary

Recent evidence suggests that ashwagandha may be an effective natural remedy to improve sleep and may especially help people with insomnia.

Ashwagandha is a safe supplement for most people, although its long-term effects are unknown.

A review of 69 studies found that ashwagandha root appears to be safe and effective for managing certain health conditions, including stress, anxiety, and insomnia ( 1 ).

One study in 80 healthy men and women showed that taking 600 mg of ashwagandha daily for 8 weeks was safe and did not cause any adverse health effects in participants ( 25 ).

However, certain people should not take it. For example, pregnant people should avoid it because it may cause pregnancy loss if used in high doses (26).

Also, those with hormone-sensitive prostate cancer and those taking certain medications, such as benzodiazepines, anticonvulsants, or barbiturates, should avoid taking ashwagandha (26).

Some side effects have been reported in people taking ashwagandha supplements, including upper gastrointestinal discomfort, drowsiness, and diarrhea (26).

Additionally, ashwagandha may affect the thyroid, so those with thyroid disease should check with a healthcare professional before taking it ( 27 ).

Dosing recommendations for ashwagandha vary. For example, doses ranging from 250–1,250 mg per day have been shown to be effective for different conditions. Consult a healthcare professional if you have questions regarding ashwagandha dosing.

Research findings suggest that ashwagandha’s effects aren’t immediate, so keep in mind that you may have to take it for several months before you start noticing its effects.

You can take ashwagandha in many ways, in either a single dose or multiple doses per day. And you can take it either with meals or on an empty stomach.

Several supplement manufacturers produce it and various retailers sell it, including health food stores and vitamin shops.

Summary

Although ashwagandha is safe for most people, it’s not safe for everyone. It’s important to check with a healthcare professional before taking ashwagandha.

Ashwagandha is an ancient medicinal herb with multiple possible health benefits.

Study findings suggest that it may help reduce anxiety and stress, support restful sleep, and even improve cognitive functioning in certain populations.

Ashwagandha is considered relatively safe for most people. However, it’s not appropriate for everyone, so it’s important to talk with a healthcare professional before adding ashwagandha to your routine.

Just one thing

Try this today: Here are more ideas to help you reduce stress:

• Spend some time in the great outdoors.
• Try to get enough sleep.
• Move your body by participating in enjoyable activities.
• Spend time with loved ones.
• Set boundaries to protect and prioritize your physical and mental health.

Read this article for more ways to reduce stress and anxiety.

Top 15 Ashwagandha Benefits For Females, Side Effects, More

Ashwagandha is medicinal plant that deals with PCOS, period cramps, sleep, body weight, skin and hair. Here’s everything you need to know about its benefits.

12 Nov 2020 • 9 min read

Contents

The twenty-first-century women get subjected to immense stress and pressure both in the office and at home. The current trend of living a fast-paced, hyperconnected life, despite being a status symbol, takes a toll on health. Women often complain of inflammation, reduced immunity, anxiety, irregular menstrual cycles, and hormonal imbalance.

Thankfully, a few adaptogens in the wellness world like Ashwagandha can take care of the situation. Ashwagandha is a safe and effective medicinal plant that can serve as a perfect antidote for several medical issues. It is the most sought-after Ayurvedic product to tackle the present stress epidemic.

What Is Ashwagandha?

Ashwagandha is an ancient medicinal plant with the botanical name Withania somnifera. It is also known as “Amukkara,” “Indian winter cherry,” or “Indian ginseng.” The plant belongs to the class adaptogen and has long been used as a diuretic, anthelmintic, astringent, stimulant, aphrodisiac, and thermogenic compound.

The small shrub grows in India, the Middle East, and parts of Africa. For more than 3000 years, the proponents of Ayurvedic medicines have used Ashwagandha for women as a potent immunity booster, nervous system soother, and enhancer of longevity and vitality.

Ashwagandha Benefits For Female

Ashwagandha is part of the adaptogen class of plants, introduced as supplements, powders, teas, tinctures, or raw forms. Although used for thousands of years, scientists still research its efficacy in several body diseases.

Here are the potential ashwagandha benefits for women:

1. Help Relieve From Stress and Anxiety

As an adaptogen, ashwagandha prepares the body to cope with stress. According to the study, it helps control the stress mediators like cortisol and proteins like heat shock proteins (first line of defence cells against stress hormones).

Several studies highlight the benefits of ashwagandha supplements in decreasing stress and anxiety levels by lowering the cortisol level.

Ashwagandha helps women experience significant relief from chronic stress symptoms like extreme fatigue, insomnia, etc. Ayurvedic texts also recommend using ashwagandha for alleviating tension, exhaustion, and body ache.

2. Help Reduce Inflammation

Inflammation is the normal response to certain situations like trauma, infections, and toxins. In such cases, the body produces anti-inflammatory reactions for restoring balance.

However, in cases of chronic pain, the body fails to release the anti-inflammatory responses resulting in severe inflammation.

Studies show that Ashwagandha contains traces of WA or Withanolide Phytochemicals that play a vital role in reducing inflammation. Taking ashwagandha tea, prepared from its dried leaves, benefits in dealing with excess inflammation, providing instant relief.

3. Help Improve Memory and Focus

Early evidence reveals that taking ashwagandha, especially at night, improves cognitive functioning. In older adults, it even helps deal with the mild cognitive impairment and conditions of schizophrenia.

Improved cognitive functioning enhances cognitive task performances, attention, and reaction time. Timely intake of ashwagandha improves attention spans and memory while normalising body imbalances.

Further, as study suggests, it allows the body to utilise oxygen effectively, helping improve concentration and focus.

4. Helps in Cancer

The withaferin compound in ashwagandha induces apoptosis (death of unwanted cells) that helps kill the cancer cells. Moreover, it even prevents the growth of new cancerous cells in many ways.

WA helps in the formation of harmful ROS or reactive oxygen species within the cancer cells, which disrupts the functioning of these cells. Studies show that one of the ashwagandha benefits for women is that it helps treat breast and ovarian cancer. It further prevents the spreading of cancer in other organs.

5. Help Regularise the Menstrual Cycle

Delayed periods, irregular periods, period cramps, fertility issues, growth of facial hair, or any physical changes during menopause are usual. Women often encounter such problems due to increased stress.

Hormonal imbalance is the prime reason behind such female reproductive issues, even causing pregnancy-related complications. In a nutshell, Ashwagandha benefits periods.

When you regularly consume ashwagandha with milk, it helps retain these issues. It improves the hormonal imbalance while strengthening the functioning of the adrenal glands. It even stimulates the blood flow. Hormonal balance improves fertility and regularises the period cycle.

6. Acts as a Sexual Stimulant

One of the clinical studies indicates that ashwagandha benefits females who experience sexual dysfunction. Its regular use improves sexual arousal, orgasm, and lubrication.

It even relieves mental stress, which induces a good mood, enhancing the blood flow and sexual potency.

Kamasutra, an ancient text on human sexuality, lays out benefits of ashwagandha root for women’s libido. It acts as stimulation that enhances arousal and provides optimum satisfaction.

7. Contributes to Heart Health

Ashwagandha increases oxygen levels in the body. The level, here, pertains to the maximum oxygen one takes while physically exerting oneself. Such levels play a vital role in measuring cardiorespiratory endurance, which indicates the healthy flow of oxygen between the heart and the lungs during such physical activities.

Including ashwagandha in your diet helps treat high cholesterol, chest pain, high blood pressure, and various heart diseases.

8. Help Combat the Vaginal Infection

The antimicrobial and antibacterial properties of ashwagandha may help deal with vaginal infections. Many experts recommend using this herb for yeast infections.

9. Regulates Blood Sugar Level

The physiological structure of women makes them fall prey to diabetes. The main reasons diabetes impacts them are hormonal imbalance, irregular menstrual cycle, PCOS, or any hormonal fluctuations.

Ashwagandha root benefits for women, when it comes to regulating sugar, are several. While aids in controlling frequent sugar cravings, it also help reduce the blood fat, called triglycerides.

10. Improves Sleep

Studies show that regular consumption of ashwagandha promotes restful sleep. Experts suggest that consuming 600 mg of ashwagandha root for 12 weeks improves mental alertness and sleep quality for 65-80 aged people.

Although it has a small impact on the sleep pattern, it has a positive effect on sleep quality. Moreover, the sleep-inducing properties of ashwagandha benefit people with insomnia. Mix a tablespoon of ashwagandha powder with a cup of warm milk before sleep for better results.

11. Aids Weight Loss

Stress is the foremost reason behind the weight gain in women. However, the ashwagandha herb helps lower stress while reducing physiological and psychological stress markers.

Further, it reduces the cortisol level and food cravings. Consequently, it improves your eating habit and allows you to take a road to weight loss.

12. Help Cure Vitiligo

Vitiligo is a skin condition that causes loss of skin colour in patches. It often happens when pigment cells either die or stop functioning.

Although medical conditions help cure its symptoms, it is impossible to cure it completely.

13. Ashwagandha Benefits for Skin

Ashwagandha is an Ayurvedic herb that helps achieve flawless and glowing skin. High antioxidants help fight against acne, fine lines, wrinkles, and dark spots. Moreover, it contains alkaloids that allow the nervous system to ease anxiety and stress.

Reduced stress and anxiety directly impact the skin’s health and texture. Here are some ways how ashwagandha helps in restoring your skin:

• Moisturisation and cleansing: The WA compounds in ashwagandha help clean the impurities and dirt and deeply soothe the dry skin. Better cleansing prevents clogged pores and acne.
• Prevents ageing: Ashwagandha enhances DHEA-Dehydroepiandrosterone (hormone), responsible for estrogen hormone formation. It further helps initiate the production of essential proteins ensuring healthy skin hydration. Both estrogen and DHEA help keep the skin youthful while enhancing the skin’s natural oil production and collagen generation.
• Healing benefits: One can apply the fluid having ashwagandha as a cream for treating bruises, cuts, and skin infections.

14. Prevents Menopause Issues

With the onset of menopause or during menopause, women experience high hormonal imbalance. It may lead to anxiety, depression, hot flashes, and even trouble sleeping. Ashwagandha impacts the endocrine system that helps alleviate such symptoms.

15. Ashwagandha Benefits For Female Fertility

Infertility is the body condition when a woman fails to conceive or may suffer a miscarriage. It may happen due to hormonal imbalance, lifestyle, physical injury, etc. Turning to Ayurvedic herbs may help boost one’s fertility. The question here arises: how does ashwagandha benefits for female fertility?

• Biologically, ashwagandha has active substances, having micro and macro elements, nucleic acid, lipids, peptides, and amino acids. Moreover, its roots have therapeutic properties that improve the endocrine system, regulating adrenal and thyroid glands.
• These glands play a vital role in balancing the reproductive hormones. Further, hormonal balance plays an active role in treating female fertility.
• Women suffering from anaemia due to iron deficiency often have issues while conceiving and may face frequent miscarriages. Ashwagandha is rich in iron that helps you manage such infertility issues.
• Moreover, it has a calming effect on the nervous system, ideal in dealing with stress-generated insomnia, fatigue, anxiety, depression, and nervous exhaustion. These issues are common in women having infertility.

What Are the Benefits of Ashwagandha Powder for Women?

If you are looking for the benefits of powder for women, then remember that with little knowledge about kitchen chemistry, you can churn out excellent milkshakes, smoothies, and coffee with a measured dose of Ashwagandha powder and milk. Most women who do not like popping up pills and capsules prefer the powdered form of this Ayurvedic medicine.

How To Take Ashwagandha?

Including ashwagandha in your daily routine is highly beneficial. However, how you use it matters the most. Here are some significant ways of taking ashwagandha:

#1 As Ashwagandha Tablets or Capsules

You can take one tablet or as prescribed by the doctor with warm milk twice a day, especially after food.

#2 As Ashwagandha Powder

Take one-fourth or a half tablespoon of ashwagandha powder with honey or warm milk. The dosage may vary according to the doctor’s recommendation.

#3 Ashwagandha Milkshake

Roast approx four tablespoons of ashwagandha churna in a cup of pure ghee. Add 1-2 tablespoons of honey. Now, add the mixture to one cup of cold milk and blend it. Drink immediately for better taste. One can avoid adding honey if you have high blood sugar.

#4 Ashwagandha Tea

Add one tablespoon of ashwagandha powder to two cups of water. Boil it till the mixture reduces to half. Now add some milk and honey to it. Drink it at least once a day.

#5 As a Shrikhand

Drain all water in 250 gm of thick curd while hanging it in a muslin cloth. Take the hung curd and keep it in the refrigerator. Now, divide it into four equal parts. Add honey/sugar according to your taste and one tablespoon of ashwagandha powder to each.

Enhance its flavour while adding a pinch of cardamom powder and some dry fruits. Knead every portion properly for a smooth texture and cool in the refrigerator for some time. Replace the sugar or honey with jaggery if you have high blood sugar.

Side Effects Of Ashwagandha On Females

There are rare severe ashwagandha side effects for women. Generally, the dosage of 500 mg to 1000 mg is normal. However, one should know about the potential side effects before including them in the routine.

#1 Drowsiness

Although it improves sleep quality and cycle, its potential side effect is drowsiness, which is often unwelcoming. It even sometimes interrupts day-to-day activities.

#2 Nausea and Upset Stomach

One can face some uncomfortable gastrointestinal symptoms like upset stomach, nausea, and diarrhoea. High dosage irritates the membranes of the stomach. However, it is mild and gets cured if you stop taking it.

#3 Miscarriage

Pregnant ladies should avoid taking ashwagandha. It has an abortifacient effect, situation inducing abortion. Its compounds may cause miscarriage or premature birth, and even uterine contractions.

Summing Up on Ashwagandha Benefits for Female

Ashwagandha is a medicinal plant that helps deal with period issues, PCOS, skin, body weight, sleep, and many more issues. Including it in your daily routine ensures better hormonal balance.

However, one should be very particular with its use and seek a doctor’s recommendation to avoid any side effects. Even if you have any severe complications, talk to the experts without any delay.

FAQs

Does Ashwagandha Balance Female Hormones?

Yes, Ashwagandha helps in balancing female hormones. Research claims that It helps normalise blood cortisol levels and thyroid hormones. It even regulates reproductive hormones that aid in PCOS and period cramps.

Moreover, it provides pathways to the brain that administers the production and control of hormones in the body. However, pregnant and breastfeeding women should avoid taking ashwagandha as its compound may lead to uterine contraction causing premature birth or even miscarriage.

Can Ashwagandha Change Your Period?

Consuming ashwagandha capsules regulates sensitive reproductive hormones. Hormonal imbalance is the primary reason behind delayed or irregular periods.

As ashwagandha calms down stress and anxiety and establishes a healthy hormonal balance, it can change your period issues. Ashwagandha provides strength to the adrenal glands and their functioning and stimulates the blood flow. It even improves fertility and regularises the menstrual cycle. So, in a nutshll, yes, ashwagandha helps change your period if irregular.

Is Ashwagandha Good For PCOS?

Yes, Ashwagandha is good for PCOS. PCOS is the common hormonal issue in women which consists of the following symptoms:

• Anxiety and depression
• Acne
• Irregular periods
• Unwanted hair growth due to increased male hormones called androgens.
• Ovaries develop small fluid collections called follicles, failing to release eggs regularly.
• Fatigue, etc.

Ashwagandha helps cure the symptoms of PCOS. Firstly, it regulates stress hormones called cortisol that contribute to weight gain. It even helps balance the body’s hormones and alleviate anxiety and depression.

Ashwagandha may help reverse PCOS symptoms while reducing insulin resistance and treating thyroid imbalance. It is also ideal for under-active thyroid gland hormones, which are associated with PCOS symptoms.

PCOS suppresses ovulation, which often causes infertility. Ashwagandha helps relieve this condition and support the reproductive system while regulating stress hormones.

Can Ashwagandha Increase Estrogen?

Reproductive hormones like estrogen and progesterone play a vital role in fertility health. Consuming ashwagandha helps boost reproductive hormones.

Estrogen levels in the body lower prolactin, especially helpful for women suffering from hyperprolactinemia (a condition when the pituitary gland produces high prolactin). Correct prolactin level also limits metabolic stress-related issues.

References

• Sunil B Kelgane, Jaysing Salve, February 2020; Efficacy and Tolerability of Ashwagandha Root Extract in the Elderly for Improvement of General Well-being and Sleep: A Prospective, Randomized, Double-blind, Placebo-controlled Study – https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7096075/
• Alexander Muacevic and John R Adler, February 2020; Efficacy and Tolerability of Ashwagandha Root Extract in the Elderly for Improvement of General Well-being and Sleep: A Prospective, Randomized, Double-blind, Placebo-controlled Study – https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7096075/
• Batool Rahmati, Mohammad Hassan Ghosian Moghaddam, July 2016; Effect of Withania somnifera (L.) Dunal on Sex Hormone and Gonadotropin Levels in Addicted Male Rats – https://pubmed.ncbi.nlm.nih.gov/27441058/

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UTI and Foods

Food and beverages that are rich in antioxidants can keep UTI infections under control. To recover, you must include the following foods for bladder health: