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The 10 Ashwagandha Benefits For Women

By Nancy H, PharmD
March 31, 2023
9 minutes


Ashwagandha 1 Civilization and technological advancements come at a price. Although we enjoy many benefits and conveniences of technology, we are subjected to fast-paced, hyperconnected living. While trying to keep up with the rapid changes in our environment, there is increasing pressure and massive stress at workplaces and homes.

All of this is taking a toll on our health and well-being. Several people come down with different health issues. Sadly, the massive advancement in the health sector still can not entirely cater to the health challenges resulting from this advancement. More people live on chemically manufactured food, and the rate of depression, anxiety, and other mentally related are on the rise.

Thankfully, a few adaptogens in the wellness world, like Ashwagandha, can take care of the seemingly deteriorating situation. Ashwagandha is a safe and effective medicinal plant that can be a perfect remedy for several medical issues—ever heard of Ayurvedic medicine? Ashwagandha is the most sought-after Ayurvedic product to tackle the present stress epidemic.

Hence, in this article, we will discuss what Ashwagandha is and its ten impressive benefits for women.

What is Ashwagandha?

Ashwagandha, also known as Withania somnifera , is a popular herb used in Ayurvedic medicine for centuries. It is considered an adaptogen, meaning it helps the body to better adapt to stressors.

Ashwagandha is mainly grown in India, the Middle East, and Africa. And for over 3000 years, Ayurvedic medicines have used Ashwagandha as a diuretic, anthelmintic, astringent, stimulant, aphrodisiac, and thermogenic agent.

It is known for boosting immunity, reducing stress and anxiety, and improving overall well-being. There is more to this powerful herb. Many women are unaware of the specific benefits that ashwagandha can offer them.

The benefits of Ashwagandha for Women

Studies on ashwagandha continue to evolve as scientists and medical practitioners worldwide study its efficacy against various ailments. While that is on, below are ten scientifically backed benefits of Ashwagandha in women.

1. Reduces Stress and Anxiety

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Arguably, the most popular health benefit of ashwagandha is its ability to reduce stress and anxiety. This herb is a known adaptogen that helps the body cope with stress. In our world today, several women deal with different stress levels resulting from career choices, hectic schedules, family responsibilities, and much more. As such, stress, anxiety, and disrupted sleep have become frequent features of life in urban societies.

Ashwagandha helps to reduce stress by regulating different mediators of stress in the body , including heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase.

Your first line of defense against stress is your stress mediators. In simple terms, stress mediators work to buffer or mitigate the adverse effects of stress on the body and mind. They help you cope with stressful situations and maintain your physical health. One of the stress mediators is cortisol.

Cortisol is a hormone produced by the adrenal glands in response to stress. It plays many vital roles in the body and is crucial to its response to stress. When cortisol levels in the body shoot beyond normal, that can result in obesity, type 2 diabetes, cardiovascular disease, immune dysfunction, depression, anxiety, and other health issues.

Ashwagandha has been found to balance cortisol levels , which can lead to reduced stress and anxiety. In the same study, participants experienced improvements in physical performance, body composition, and muscle strength.

2. Boosts Energy and Stamina

In a study, it was found that supplementation with the root extracts of ashwagandha vastly improved endurance and overall physical performance in a group of healthy adults. In another study, men and women who took between 120 mg and 1250 mg daily experienced a pronounced improvement in physical performance , including strength and oxygen use during exercise.

It does this due to its ability to enhance the production of adenosine triphosphate (ATP) in the body. ATP is a molecule that provides energy to cells in the body. By increasing the levels of ATP, ashwagandha can help to improve energy levels and reduce fatigue .

Moreso, in another research, it was found that ashwagandha may help increase muscle strength .

3. Enhances Fertility

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Another impressive benefit of ashwagandha for women is its ability to enhance fertility. In a study , women with polycystic ovary syndrome (PCOS) were treated with ashwagandha supplements for 16 weeks. A significantly improved menstrual cycle regularity and decreased levels of certain hormones that can interfere with fertility were recorded.

In another study on healthy women, it was found that taking ashwagandha supplements for eight weeks markedly enhanced specific markers of reproductive health, such as luteinizing hormone (LH) and follicle-stimulating hormone (FSH) levels. These hormones are necessary for ovulation.

Finally, another research found that ashwagandha can reduce oxidative stress. Oxidative stress, produced from reactive oxygen species, can cause damage to different processes and components of the body, including DNA, proteins, and lipids. And in women, oxidative stress has been implicated in various reproductive disorders, including infertility.

Research has shown that supplements of ashwagandha can reduce lipid peroxidation and oxidative stress perhaps via the increase in superoxide dismutase concentrations .

4. Reduces Symptoms of Menopause

Menopause is a biological process that occurs naturally to mark the end of a woman’s reproductive years. It is characterized by a gradual decrease in the production of progesterone and estrogen. This decrease brings about specific symptoms, such as hot flashes, night sweats, mood swings, and sleep disturbances.

These symptoms can be a handful on both the emotional and physical state. Ashwagandha has been shown to reduce these menopausal symptoms. A study , for example, showed that ashwagandha could reduce the frequency and severity of hot flashes.

Finally, another research shows that ashwagandha improves the quality of sleep in menopausal women.

5. Improves Brain Function

Furthermore, taking ashwagandha may be beneficial to your cognitive function, including executive functioning, attention, reaction time, and performance on cognitive tasks. In a review of five clinical studies, it was found that ashwagandha could improve brain function, including in older adults with schizophrenia .

As said earlier, oxidative stress causes damage to different parts of the body, including the brain. Ashwagandha contains compounds that can protect the brain from the damaging effects of oxidative stress and improve communication between nerve cells. Moreso, ashwagandha improves the levels of essential hormones in the brain, such as dopamine and acetylcholine.

6. Reduces Inflammation

Although inflammation is a normal body response to injuries and infections, it can be chronic, and linked to various health problems, including autoimmune diseases, cancer, and heart disease. However, ashwagandha with anti-inflammatory properties has been found to reduce inflammation.

It does this by modulating the immune system and suppressing the activity of pro-inflammatory cytokines, such as tumor necrosis factor-alpha (TNF-alpha) and interleukin-6 (IL-6). Furthermore, ashwagandha contains compounds called withanolides that have been shown to have anti-inflammatory effects .

7. Promotes Weight Loss

Being overweight is a common medical challenge among women. This could result from hormonal imbalance and stress. This not only results in weight gain but also makes it difficult to lose weight. Ashwagandha has been found to possess anti-stress properties , which may result in the reduction of cortisol levels in the body and ultimately, weight loss.

Also, a study found that the participants in an eight-week treatment with ashwagandha extract had a decrease in body fat percentage, although the change was not statistically significant. While there is a need for more research to ascertain the weight management effects of ashwagandha, so far, we know ashwagandha does possess some impressive anti-inflammatory properties.

8. Improves Sexual Function

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In a 2017 study , some women who reportedly had sexual dysfunction were treated for eight weeks with ashwagandha supplements and a placebo. The supplement group showed significant improvements in sexual function, including increased arousal, libido, orgasm, and satisfaction, compared to the placebo group. The study also found that the ashwagandha supplement was safe and well-tolerated by the participants.

Ashwagandha does this by improving the production of hormones in the body and the production of nitric oxide, a compound that helps relax blood vessels, thereby promoting blood flow to the genital area.

9. Boosts the Immune System

Ashwagandha has both immunostimulatory and immunosuppressive effects . In terms of the immunostimulatory effects, the herb has been found to stimulate the production of white blood cells, including lymphocytes and macrophages, which play a major role in fighting infections and diseases.

And the immunosuppressive effect has to do with the modulation of the immune system by regulating the levels of cytokines, which are proteins that mediate immune responses. Finally, ashwagandha also has antiviral and antibacterial properties and may help reduce the severity of colds and flu.

10. Reduces PMS Symptoms

Finally, on the impressive benefits for women, ashwagandha reduces Premenstrual syndrome (PMS). PMS is a common condition that affects many women of reproductive age. Symptoms may range from mild to severe, including mood changes, irritability, bloating, breast tenderness, and fatigue, among others.

Ashwagandha has been shown to have the potential to alleviate the severity of PMS symptoms . It works by controlling the levels of hormones in the body and has a balancing effect on the endocrine system. For example, because of its anxiolytic activities, ashwagandha can mitigate the frequent mood changes associated with PMS.

Also, because of its anti-inflammatory properties , it can alleviate the severity of the pain associated with PMS.


You’d agree that ashwagandha is a very powerful herb with several impressive benefits, especially for women. It is safe and effective and can be consumed as a supplement or incorporated into your meals.

However, while Ashwagandha is generally considered safe and effective, it is not a substitute for any medical treatment, and ensure you consult with a healthcare professional before beginning to use the herb.


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Nancy H, PharmD
I am Nancy a licensed pharmacist with extensive knowledge in the healthcare industry. I enjoy writing on a variety of topics including; disease management, dietary supplements, nutrition, fitness, functional medicine, and lifestyle changes for optimal health. Below is my Linkedin profile
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