Is ashwagandha good for women? A handful of small trials in women suggest it may help with stress, sleep, sexual wellbeing and some perimenopausal symptoms. Most of these trials were short, funded by extract makers and run by a small group of researchers, so the evidence is promising rather than settled. Ashwagandha also isn't neutral. It can shift thyroid hormones, it has been linked to rare liver injury, and it isn't recommended in pregnancy. Here's what the women-specific research actually shows.
In an 8-week trial of 80 healthy women, 300 mg of ashwagandha root extract twice daily raised sexual function scores more than placebo (Ajgaonkar 2022), matching an earlier 50-woman pilot (Dongre 2015). In 100 perimenopausal women, 8 weeks of root extract reduced climacteric symptom scores versus placebo (Gopal 2021). Ashwagandha raised T3 and T4 and lowered TSH in subclinical hypothyroidism (Sharma 2018), so it isn't thyroid-neutral. Rare liver injury has been reported (Björnsson 2020). Avoid it in pregnancy and check with a doctor if you have a thyroid or liver condition.
This guide covers the research by life stage and goal, the safety issues that matter most for women, and how to take it sensibly. For the full overview, read our article on ashwagandha benefits and research.
Does Ashwagandha Help Women With Stress and Sleep?
Probably, to a modest degree. Stress and sleep are the best-studied uses of ashwagandha overall, and most stress trials included women alongside men. They generally found lower perceived stress scores and, in several studies, lower cortisol after 6 to 8 weeks of root extract.
Women weren't usually analysed separately, so we can't say whether the effect differs by sex. There's no particular reason to think it doesn't work for women. But it's worth knowing that "ashwagandha for women" products often rely on mixed-sex research.
Some women find it makes them drowsy, which can help at night but not during the day. Taking it in the evening is a simple adjustment. Our comparison of ashwagandha vs reishi for stress covers how it compares with a mushroom option.
Can Ashwagandha Improve Sexual Wellbeing in Women?
Two small Indian trials say it may. In a 2015 pilot, 50 women with sexual dysfunction took 300 mg of a root extract twice daily or placebo for 8 weeks. The ashwagandha group improved more on the Female Sexual Function Index, a standard questionnaire (Dongre 2015).
A larger 2022 trial enrolled 80 healthy women aged 18 to 50, using the same dose and length. Total sexual function scores rose from about 14 to 23 with ashwagandha, compared with about 14 to 19 with placebo (Ajgaonkar 2022). That's a meaningful difference on that scale, and the placebo group also improved noticeably, which is common in this kind of research.
Both trials were short, both used extracts from the same manufacturer, and the authors overlap with other ashwagandha trials. Neither measured hormones in detail. It's a reasonable thing to try, but not a proven treatment for low desire.
Does Ashwagandha Help With Perimenopause and Menopause?
There's early evidence that it may. In a 2021 trial, 100 women with perimenopausal symptoms took 300 mg of ashwagandha root extract twice daily or placebo for 8 weeks, and 91 finished the study. The ashwagandha group had a larger drop in the Menopause Rating Scale, which covers hot flushes, sleep, mood and other symptoms (Gopal 2021).
Further trials in postmenopausal women have appeared since, some combining ashwagandha with shatavari. They point in the same direction but are similarly short and small. None compares ashwagandha with hormone therapy, the treatment with the strongest evidence for hot flushes.
If menopause symptoms are affecting your life, talk to your doctor about all the options. Ashwagandha may be a reasonable add-on for sleep and mood. It shouldn't replace treatment you need. If brain fog is your main symptom, see our article on lion's mane for menopause brain fog.
How Does Ashwagandha Affect the Thyroid?
It can raise thyroid hormone levels. That matters more for women, because thyroid conditions are much more common in women than in men.
In a 2018 trial, 50 adults with mildly raised TSH, a sign of an underactive thyroid, took 600 mg of root extract daily or placebo for 8 weeks. Ashwagandha lowered TSH and raised T3 and T4 compared with placebo (Sharma 2018). A separate trial in people with bipolar disorder found small rises in T4 as a safety finding (Gannon 2014).
That could sound helpful for an underactive thyroid, but it's not a treatment for it. And it's a real risk if your thyroid is already overactive, or if you take levothyroxine and your dose is carefully balanced. Case reports of thyrotoxicosis after ashwagandha exist. Our ashwagandha side effects and liver safety guide covers these.
Is Ashwagandha Safe in Pregnancy and Breastfeeding?
No, avoid it. Traditional Ayurvedic texts have long cautioned against ashwagandha in pregnancy, and there's no adequate modern safety data. Some sources describe it as a potential abortifacient at high doses. That's not proven, but it's reason enough to stay away from it while pregnant.
The same applies to breastfeeding. We don't know how much passes into breast milk or what it does to a baby. If you're trying to conceive, it's sensible to stop once you're actively trying.
What About the Liver?
Liver injury from ashwagandha is rare but documented. A 2020 case series from Iceland and the US described five people who developed jaundice, nausea, itching and abdominal discomfort 2 to 12 weeks after starting ashwagandha products. None developed liver failure, and liver tests returned to normal within one to five months in four of them (Björnsson 2020).
Stop taking it and see a doctor if you notice yellowing of the skin or eyes, dark urine, pale stools, severe itching or pain under the right ribs. People with existing liver disease should avoid it altogether.
How Should Women Take Ashwagandha?
Most women's trials used 300 mg of a standardised root extract twice daily, so 600 mg a day in total, for 8 weeks. That's a sensible upper reference point. Our ashwagandha dosage guide explains how extract doses compare with whole-root powder.
A few practical tips:
- Start with a lower dose for the first week to see how you feel.
- Take it with food if it upsets your stomach.
- Take it in the evening if it makes you drowsy.
- Give it 6 to 8 weeks before judging whether it helps.
- Take a break after a few months, rather than using it nonstop.
Check with your doctor first if you have a thyroid condition, liver disease or an autoimmune disease, or if you take thyroid medicine, sedatives, immunosuppressants, or medicines for blood pressure or diabetes. We sell both ashwagandha capsules and ashwagandha powder; check the label for the amount per serving.
What Should You Look For in an Ashwagandha Product?
Start with the part of the plant. The women's trials used root extract. Some products use leaves or a mix of root and leaf, which have a different chemical profile, and several regulators have raised concerns specifically about leaf material. A label should say "root" clearly.
Next, check whether it's an extract or a whole powder. Extracts are concentrated and are often standardised to a percentage of withanolides, the compounds most often used as a quality marker. Whole-root powder isn't concentrated, so a gram of powder isn't comparable to 300 mg of extract. Neither is wrong. They're simply different products, and the dose has to match the form.
Finally, watch out for "women's formulas" that combine ashwagandha with many other herbs. Each added ingredient brings its own effects and interactions, and the amount of ashwagandha in each capsule is often too small to match the trials. A single-ingredient product makes it far easier to know what you're taking, and to tell what's helping if something changes.
Frequently Asked Questions
Does ashwagandha affect female hormones?
Possibly. It clearly affects thyroid hormones and may lower cortisol. Effects on oestrogen and progesterone haven't been shown clearly in human trials. If you take hormonal medication, ask your doctor before starting.
Can ashwagandha affect my period?
The trials in women didn't report cycle problems, but they weren't designed to look for them. If your cycle changes after starting ashwagandha, stop and see whether it settles, and talk to your doctor.
Does ashwagandha interact with birth control?
No interaction has been documented, but it hasn't been studied either. Our article on supplements and birth control explains how to think about untested combinations.
Can ashwagandha help with weight?
There's limited evidence. Some stress trials found small reductions in food cravings or weight, likely linked to lower stress. It isn't a weight-loss supplement.
How long does ashwagandha take to work for women?
Most trials measured results after 8 weeks. Some people notice better sleep within one to two weeks, but changes in stress, sexual wellbeing or menopausal symptoms were measured over two months.
Related Articles
- Ashwagandha Benefits and Research
- Ashwagandha Dosage Guide
- Ashwagandha Side Effects and Liver Safety
- Ashwagandha vs Reishi for Stress
- Lion's Mane for Menopause Brain Fog
Sources
- Ajgaonkar A, Jain M, Debnath K. Efficacy and safety of Ashwagandha (Withania somnifera) root extract for improvement of sexual health in healthy women: a prospective, randomized, placebo-controlled study. Cureus. 2022;14(10):e30787. PubMed 36447681
- Dongre S, Langade D, Bhattacharyya S. Efficacy and safety of Ashwagandha (Withania somnifera) root extract in improving sexual function in women: a pilot study. Biomed Res Int. 2015;2015:284154. PubMed 26504795
- Gopal S, Ajgaonkar A, Kanchi P, et al. Effect of an ashwagandha (Withania somnifera) root extract on climacteric symptoms in women during perimenopause: a randomized, double-blind, placebo-controlled study. J Obstet Gynaecol Res. 2021;47(12):4414-4425. PubMed 34553463
- Sharma AK, Basu I, Singh S. Efficacy and safety of Ashwagandha root extract in subclinical hypothyroid patients: a double-blind, randomized placebo-controlled trial. J Altern Complement Med. 2018;24(3):243-248. PubMed 28829155
- Gannon JM, Forrest PE, Roy Chengappa KN. Subtle changes in thyroid indices during a placebo-controlled study of an extract of Withania somnifera in persons with bipolar disorder. J Ayurveda Integr Med. 2014;5(4):241-245. PubMed 25624699
- Björnsson HK, Björnsson ES, Avula B, et al. Ashwagandha-induced liver injury: a case series from Iceland and the US Drug-Induced Liver Injury Network. Liver Int. 2020;40(4):825-829. PubMed 31991029