Welcome to your comprehensive guide on Ashwagandha benefits for women. If you’ve ever wondered how this ancient medicinal herb, also known as Withania somnifera, could support hormone balance, stress resilience, and overall wellbeing, you’re in the right place.

Ashwagandha has been used for centuries in Ayurvedic medicine and is now gaining modern attention for its adaptogenic properties. For women navigating hormone fluctuations, chronic stress, PCOS, or life stages like perimenopause and menopause, it can offer gentle, supportive benefits when used appropriately.

In this guide, we’ll explore the science-backed benefits of Ashwagandha for women, including hormone balance, menstrual health, sexual wellbeing, stress management, and menopause support. We’ll also cover safety, dosage, and practical ways to use it, so you can make informed, confident decisions.

Before diving into its benefits, it’s helpful to understand what Ashwagandha is and where it comes from.

Ashwagandha (Withania somnifera), sometimes called “Indian ginseng” or “winter cherry,” is a small shrub native to India, the Middle East, and parts of Africa. Its roots and berries have long been used for medicinal purposes.

In Ayurveda, Ashwagandha is classified as a Rasayana — a rejuvenating herb traditionally used to support longevity, vitality, and resilience. It also belongs to a class of plants known as adaptogens, which help the body adapt to physical and emotional stressors rather than forcing a specific outcome.

This adaptogenic quality is what makes Ashwagandha particularly relevant for modern women facing chronic stress, hormonal imbalance, and fatigue.

Ashwagandha is best known for its ability to support the body’s stress response. It works primarily through the hypothalamic-pituitary-adrenal (HPA) axis, which regulates cortisol production, sleep-wake cycles, mood, and energy levels.

Research suggests Ashwagandha may help:

• Reduce perceived stress and anxiety

• Improve sleep quality

• Support cognitive performance

• Balance cortisol levels

• Support immune and metabolic health

For women, these effects can translate into more stable hormones, improved menstrual health, and better overall wellbeing when stress is a contributing factor.

Hormones don’t operate in isolation. Stress, sleep, nutrition, and nervous system regulation all influence hormonal signalling. Ashwagandha supports hormone balance indirectly by helping regulate the stress response — a key driver of hormonal disruption in women.

Research suggests Ashwagandha may help regulate cortisol levels, which can in turn influence thyroid hormones, reproductive hormones, and insulin sensitivity [1][2].

Ashwagandha doesn’t act like a hormone replacement. Instead, it supports the body’s ability to self-regulate by:

• Modulating cortisol output

• Supporting thyroid hormone balance

• Improving nervous system resilience

• Reducing inflammatory stress signals

This makes it particularly helpful for women whose symptoms worsen during periods of emotional or physical stress.

Many women experience irregular cycles, PMS symptoms, or cycle-related fatigue — often worsened by stress. Ashwagandha’s adaptogenic effects can support menstrual health by promoting hormonal equilibrium rather than suppressing symptoms.

By supporting balanced cortisol and thyroid signalling, Ashwagandha may indirectly support more regular ovulatory cycles. Chronic stress is known to disrupt ovulation and cycle regularity, particularly in conditions like PCOS.

Ashwagandha may also help support balanced levels of luteinising hormone (LH) and follicle-stimulating hormone (FSH), which are essential for healthy cycle function.

Ashwagandha’s calming and anti-inflammatory properties may help ease common PMS symptoms such as:

• Mood swings

• Irritability

• Fatigue

• Sleep disruption

• Abdominal discomfort

While individual responses vary, many women find symptom severity improves as stress resilience increases.

Sexual wellbeing is closely tied to stress levels, sleep quality, and emotional regulation. Several studies suggest Ashwagandha may support female sexual function by addressing these underlying factors rather than targeting libido directly.

A randomised controlled trial found that women taking Ashwagandha root extract experienced improvements in sexual arousal, lubrication, orgasm, and overall satisfaction compared to placebo [3].

These benefits are thought to be linked to:

• Reduced anxiety

• Improved sleep

• Enhanced nervous system regulation

Rather than acting as a stimulant, Ashwagandha supports the conditions needed for healthy sexual responsiveness.

Perimenopause and menopause bring significant hormonal shifts, often accompanied by sleep disruption, mood changes, and fatigue. Ashwagandha may offer supportive benefits during this transition.

A double-blind placebo-controlled study found that Ashwagandha supplementation improved quality of life scores in perimenopausal women, with reductions in psychological and physical symptoms [4].

Participants also showed improvements in:

• Sleep quality

• Emotional wellbeing

• Stress tolerance

These benefits are particularly relevant for women seeking non-hormonal support during menopause.

Stress plays a significant role in PCOS symptom expression. Elevated cortisol can worsen insulin resistance, androgen imbalance, cycle irregularity, and fatigue.

Ashwagandha’s stress-modulating effects may support women with PCOS by:

• Reducing cortisol-driven hormone disruption

• Supporting sleep and energy regulation

• Improving emotional resilience

This is why Ashwagandha is included in MyOva’s Balance supplement, alongside magnesium, vitamin B6, and other nervous-system-supportive nutrients — to help women manage stress as part of a holistic PCOS approach.

Ashwagandha is generally well tolerated, but it’s not suitable for everyone.

Some people may experience:

• Digestive upset

• Drowsiness

• Headaches

• Changes in appetite

These effects are usually dose-related and improve with lower intake.

Ashwagandha may not be suitable if you:

• Are pregnant or breastfeeding

• Have thyroid disorders (without medical supervision)

• Are taking sedatives or certain medications

Always speak with a qualified healthcare professional before starting supplementation.

Most studies use doses between 300–600 mg of standardized root extract per day, often divided into two doses.

Starting low and increasing gradually allows you to assess tolerance.

• Capsules (standardised extracts)

• Powders (added to smoothies or warm drinks)

• Teas or tinctures

Consistency matters more than dose. Benefits often develop gradually over several weeks.

Ashwagandha is not a quick fix — but for many women, it can be a valuable part of a broader, supportive wellness approach. By helping regulate stress, support sleep, and promote hormonal balance, it offers benefits that extend across menstrual health, sexual wellbeing, PCOS management, and menopause support.

As with any supplement, context matters. Ashwagandha works best when paired with adequate nutrition, rest, and personalised care.

If you’re navigating hormone imbalance, PCOS, or stress-related symptoms, these related guides can help you understand how different systems connect, and where targeted support may be most effective:

• PCOS and Insulin Resistance: Understanding the Connection

• Inflammatory PCOS: Causes, Symptoms, and Support Strategies
  Explore how chronic inflammation influences hormones and cycle health.

• Adrenal PCOS Explained: Stress, Cortisol, and Hormonal Balance
  Understand the role of stress hormones in PCOS and when adrenal support matters most.

•  Understanding and Managing PCOS Fatigue
  A deeper look at why fatigue is so common in PCOS — and how to address it holistically.

The information provided in this article is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before starting any supplement, including Ashwagandha.

Individual responses may vary, and ongoing research continues to explore long-term effects and optimal usage.

1. Mikulska P et al. Ashwagandha (Withania somnifera) – Current Research on Health-Promoting Activities. Pharmaceutics. 2023.

2. Wiciński M et al. Can Ashwagandha Benefit the Endocrine System? Int J Mol Sci. 2023.

3. Ajgaonkar A et al. Efficacy and Safety of Ashwagandha Root Extract for Improvement of Sexual Health in Women. Cureus. 2022.

4. Gopal S et al. Effect of Ashwagandha Root Extract on Climacteric Symptoms. J Obstet Gynaecol Res. 2021.