Ashwagandha, or Indian ginseng or winter cherry, is a powerful herb used in Ayurvedic medicine that provides numerous benefits for women's health, including hormone balance, stress control, and improved physical health. Next, this article will guide readers deeper into the scientifically proven benefits for women of Ashwagandha.
Before exploring further, please read the disclaimer located at the end of this webpage.
Key Takeaways
- Ashwagandha brings many benefits to women's health.
- It can enhance skin health, control stress, and balance hormones.
- Ashwagandha aids in improving menstrual health and reducing PMS symptoms.
- Enhance sexual health and fertility. Ashwagandha may enhance physical health and provide other benefits.
What are Ashwagandha Benefits for Women?
Benefits for Skin Health
Many skin diseases involve inflammation, such as allergic contact dermatitis, psoriasis, and atopic dermatitis.
Meanwhile, Ashwagandha is also known to have high anti-inflammatory properties. It is beneficial in treating ulcers, leukemia, and scabies, so they are also applied topically to heal skin ulcers and reduce swelling [1 ].
The above findings suggest that components of Ashwagandha have positive physiological effects on the skin. Additionally, Ashwagandha, a paste of boiled leaves and roots, has wound-healing properties in Ayurveda [1].
Regular use can also promote the skin's natural glow and fight signs of aging. It is a beneficial addition to a skincare routine.
Stress Management and Adaptogenic Power
Various studies conducted on Ashwagandha have shown positive results regarding its adaptogenic properties and stress-reducing abilities while also showing its role in improving general health in people with disabilities and adults who are stressed due to life pressure.
Ashwagandha's adaptogenic properties are due to its ability to regulate stress hormones, especially cortisol. Ashwagandha supplementation can reduce cortisol levels, potentially helping to improve stress management and reduce anxiety [2].
Results of a test on 61 subjects (37 years and 23 women) for 60 days using Ashwagandha root extract showed that at the end of the test, the 23 women participating in the test had a significant reduction in stress on the day 60th thanks to reduced cortisol levels, while no adverse changes were noted [2].
The findings of this study suggest that concentrations of Ashwagandha root extract safely and effectively improve the stress resistance of some individuals and thereby improve their quality of life. [dosage: 300mg/capsule, 2 caps a day]
Balancing Hormones for Women's Health
Ashwagandha has beneficial effects on key factors influencing a woman's menstrual cycle, such as stress, inflammation, and hormonal fluctuations. It helps regulate your cycle by balancing reproductive hormones.
Additionally, Ashwagandha may help reduce menopausal symptoms such as hot flashes, night sweats, and mood changes [4].
Studies show that Ashwagandha supplements can help regulate menstrual cycles, reduce menstrual cramps, and alleviate premenstrual syndrome (PMS) symptoms [5].
Taking Ashwagandha regularly can help make your menstrual cycle more regular. Its hormone-regulating properties can help reduce menstrual irregularities and discomfort, providing an easier menstrual experience.
Sexual Health and Fertility
For women, anxiety disorders are one of the main causes associated with decreased sexual desire. They are a prominent feature of female menopause due to the sudden cessation of sex hormone production, estrogen and progesterone.
Chronic stress, common in modern life, can lead to sexual dysfunction in women.
It has been found that when under chronic stress, women have less motivation and desire for sexual activity.
A trial of 80 women who used Ashwagandha for eight weeks and participated in a survey at the end of the trial reported feeling more relaxed as their sexual health improved. Their anxiety and depression scores decreased significantly [8].
Furthermore, thanks to the hormone-balancing effect, the menstrual cycle becomes more regular, increasing the possibility of conception [6].
Women taking Ashwagandha significantly improved their scores on the Female Sexual Function Index (FSFI) and the Female Sexual Distress Scale (FSDS).
Enhancing Physical Health
Ashwagandha's potential benefits also extend to physical health.
Studies show that Ashwagandha can improve muscle strength, endurance, and recovery, making it a beneficial supplement for athletes and individuals looking to enhance physical performance.
In this eight-week study, 40 female subjects with little resistance training experience were randomized to consume 300 mg of Ashwagandha root extract twice daily.
After 8 weeks, the subjects' muscle strength increased significantly when performing bench presses and leg extensions, and significantly greater muscle size increased in the arms.
Subjects taking Ashwagandha also had significantly more exercise-induced muscle damage. All indexes were higher than the subjects who did not use Ashwagandha [3].
This enhancing effect on physical endurance and energy levels benefits women participating in regular physical activity.
Other Benefits of Ashwagandha for Women
In addition, Ashwagandha also has other benefits for women, such as [7]:
- Immune system support: Ashwagandha stimulates the production of white blood cells, strengthening the body's defense mechanisms against infection and disease. By promoting a balanced immune system, Ashwagandha helps the body fight various pathogens
- Improves cognitive function and sleep quality: Ashwagandha has been found to have neuroprotective properties, supporting cognitive function and overall brain health.
- Diabetes management: Ashwagandha is an effective remedy for type 2 diabetes by supporting carbohydrate metabolism and increasing insulin sensitivity, potentially reducing related complications.
- Cardiovascular Support: With its powerful combination of anti-inflammatory, antioxidant, and anti-stress properties, Ashwagandha proves effective in promoting cardiovascular health, strengthening the heart muscle, and regulating cholesterol levels.
Safety and Side Effects of Ashwagandha for Women
Ashwagandha is relatively safe for most women. However, the data in this review on serious side effects of Ashwagandha extract are limited, and more data are needed to evaluate whether it is safe long-term.
Ashwagandha is generally safe to use for up to 3 months, and recommended safe dosages should be followed. Some individuals may experience gastrointestinal upset, headaches, or allergic reactions.
Pregnant and breastfeeding women should avoid Ashwagandha unless assured by experts of its safety.
Conclusion
Ashwagandha offers many promising benefits for women's health, from stress management and hormone balance to improved physical and mental health.
Although more research is needed, available evidence suggests that Ashwagandha may be a valuable addition to a woman's health regimen.
Remember, it is important to consult a healthcare professional before incorporating Ashwagandha into your routine to ensure its safe and appropriate use.
References
- [1] Sikandan, Abudubari, et al. “Ashwagandha Root Extract Exerts Anti‑Inflammatory Effects in HaCaT Cells by Inhibiting the MAPK/NF‑ΚB Pathways and by Regulating Cytokines.” International Journal of Molecular Medicine, 2 Apr. 2018, https://doi.org/10.3892/ijmm.2018.3608.
- [2] Chandrasekhar, K, et al. "A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults." Indian Journal of Psychological Medicine, vol. 34, no. 3, 2012, pp. 255–62, www.ncbi.nlm.nih.gov/pubmed/23439798, https://doi.org/10.4103/0253-7176.106022.
- [3] ---. "Effects of Ashwagandha (Withania Somnifera) Standardized Root Extract on Physical Endurance and VO2max in Healthy Adults Performing Resistance Training: An Eight-Week, Prospective, Randomized, Double-Blind, Placebo-Controlled Study." F1000research.com, 24 Mar. 2023, f1000research.com/articles/12-335.
- [4] Gopal, Sriram, et al. "Effect of an Ashwagandha ( Withania Somnifera ) Root Extract on Climacteric Symptoms in Women during Perimenopause: A Randomized, Double‐Blind, Placebo‐Controlled Study." Journal of Obstetrics and Gynaecology Research, 22 Sept. 2021, https://doi.org/10.1111/jog.15030.
- [5] Hasan, Abul, et al. "Traditional Herbal Interventions for Premenstrual Syndrome Management: A Comprehensive Literature Review." International Journal of Chemical and Biochemical Sciences (IJCBS), vol. 25, no. 18, 2024, pp. 120–140, www.iscientific.org/wp-content/uploads/2024/03/10-IJBCS-24-25-18-010.pdf. Accessed 21 May 2024.
- [6] Rawat, Neha, and Rakesh Roshan. "Ashwagandha (Withania somnifera); a Potential Aphrodisiac Drug in Ayurveda." Https://Www.researchgate.net/, 22 July 2018, www.researchgate.net/profile/Rakesh-Roushan-3/publication/331087493_Ashwagandha_Withania_Somnifera_A_potential_aphrodisiac_drug_in_Ayurveda/links/5c64f62ea6fdccb608c121bc/Ashwagandha-Withania-Somnifera-A-potential-aphrodisiac-drug-in-Ayurveda.pdf. Accessed 21 May 2024.
- [7] Gaddam, Jahnavi, et al. ASHWAGANDHA UNVEILED (Harnessing the Power of Nature for Holistic Well-Being).
