What Does Ashwagandha Do for Women? Benefits, Safety, Dosage

What is Ashwagandha?

Ashwagandha (Withania somnifera) is an ancient medicinal herb that has been used in India's Ayurvedic medicine for over 3,000 years. The name "ashwagandha" comes from the Sanskrit language and means "smell of horse" - referring to the unique smell of the herb's root. Ashwagandha is also known as Indian ginseng or winter cherry.

The ashwagandha plant is a small shrub with yellow flowers and orange-red fruit. The parts used medicinally are the root and berries. Ashwagandha contains a wide array of beneficial compounds including withanolides, alkaloids, choline, fatty acids, amino acids, and a variety of sugars.

Traditional Uses of Ashwagandha

In Ayurvedic medicine, ashwagandha has been used as a rasayana - an adaptogen herb that helps the body resist physiological and psychological stress. Specifically, ashwagandha has been used traditionally for:

• Reducing stress, anxiety, and depression
• Boosting energy and endurance
• Enhancing concentration and memory
• Supporting immune function
• Promoting healthy sexual function and fertility

How Does Ashwagandha Benefit Women?

Modern research has confirmed many of the traditional uses of ashwagandha. Several studies suggest ashwagandha supplements may provide important benefits for women's health in particular.

Reducing Stress, Anxiety, and Depression

Multiple studies have found ashwagandha effective at reducing symptoms of stress, anxiety and depression in women. For example, a controlled 60-day trial in 64 stressed women reported a 69% average reduction in anxiety and insomnia with ashwagandha supplementation.

Supporting Energy, Endurance and Thyroid Function

Ashwagandha has shown excellent results supporting energy levels and endurance for women. In one study, ashwagandha supplementation significantly increased hemoglobin levels and serum iron levels in adult women - helping combat iron-deficiency anemia. Ashwagandha may also support healthy thyroid hormone levels already in the normal range.

Enhancing Sexual Function

Ashwagandha has traditionally been used as an aphrodisiac herb to enhance female sexual desire and performance. Recent research indicates supplements like KSM-66 ashwagandha can boost key aspects of sexual function and satisfaction in healthy women.

Promoting Hormonal Balance

Ashwagandha has been shown to help gentle promote hormonal balance in women by supporting healthy estrogen and progesterone levels. This hormone balancing effect may be responsible for many of ashwagandha's benefits - from easing PMS symptoms to reducing menopause issues.

Bolstering Fertility and Conception

For centuries, Ayurvedic medicine has used ashwagandha to promote female fertility and reproductive health. In a recent controlled trial, ashwagandha capsules increased serum antioxidant levels and improved follicle stimulating hormone levels in subfertile women who were undergoing fertility treatments.

Supporting Pregnancy Health

Although more research is still needed, early studies suggest ashwagandha supplements may provide an array of benefits during pregnancy as well. These range from decreasing risk of miscarriage to reducing depression and anxiety symptoms in expectant mothers.

Other Potential Benefits

In addition to the major benefits highlighted above, preliminary research suggests ashwagandha may offer various other advantages for women's health:

• Boosting memory, focus and cognitive function
• Increasing natural killer cell activity
• Reducing risk factors for heart disease
• Supporting healthy blood sugar levels already within normal range
• Combatting effects of chemotherapy and radiotherapy

Fighting Cancer

Several recent studies indicate ashwagandha exhibits promising anti-cancer activity - inhibiting tumor growth, reducing inflammation and more. While human data is still lacking, lab and animal research show extracts like KSM-66 ashwagandha may be effective supplemental therapies for combating certain cancers - particularly breast, lung, colon and brain cancer.

How Much Ashwagandha Should Women Take?

Most ashwagandha supplements are dosed based on the concentration of withanolides - the class of compounds thought to be responsible for its potent effects. The clinically studied KSM-66 extract is standardized to at least 5% withanolides. The recommended dosage is 300-500 mg per day.

For general health and preventative care, lower doses of around 300 mg daily are adequate. For targeting specific health conditions, some studies use higher doses of 500-600 mg per day. Always follow dosage guidelines on your specific supplement.

The optimal dosage can vary substantially depending on your age, health status and reasons for using ashwagandha. It's best to speak with your healthcare provider to determine the ideal ashwagandha dosage for your needs.

When to Take Ashwagandha

You can take ashwagandha capsules or powder at any time of day. However, many people find taking ashwagandha in the morning or early afternoon prevents sleep disturbances at night. Avoid late day dosage if ashwagandha gives you trouble sleeping.

Are There Any Side Effects or Risks?

Ashwagandha supplements are very well tolerated by most people, especially when taken short term (up to 3 months). Mild side effects can include nausea, diarrhea, drowsiness or headaches. More serious adverse reactions are very rare.

However, ashwagandha does interact with several medications and medical conditions. You should not take ashwagandha supplements if you:

• Are pregnant or breastfeeding
• Have a thyroid disorder
• Have an autoimmune disease
• Are taking medications for diabetes, blood pressure, anxiety or insomnia

Always check with your doctor before starting ashwagandha to ensure safety and appropriate usage given your medical history.

Is Ashwagandha Safe Long Term?

At recommended dosages, ashwagandha is generally considered safe for long term daily use. In fact, most studies showing benefits use supplementation periods lasting from 60 to 180 days. However, there is still minimal safety data for supplementation beyond 6 months.

It's smart to take occasional 1-2 week breaks from ashwagandha every 3-4 months. This gives your body a chance to establish natural homeostasis absent supplementation. You can then restart your regular ashwagandha regimen if desired.

Top Ashwagandha Supplements for Women

If you're looking to add an ashwagandha supplement to your daily routine, focus on proven extracts like KSM-66 standardized to at least 5% withanolides. Here are 2 top ashwagandha supplement brands for women:

Himilaya Organic Ashwagandha

Himalaya's ashwagandha capsules provide 470 mg per veggie capsule of organic, pure root powder. This supplement undergoes strict quality testing to ensure optimal potency and purity. It also holds USDA organic certification.

Nuzena Ashwagandha +

Nuzena Ashwagandha+ supplies KSM-66 extracted from premium quality ashwagandha roots. These vegan capsules offer 600 mg per serving standardized to 5% withanolides - the gold standard for ashwagandha supplementation.

The Bottom Line

With an impressive array of science-backed benefits ranging from reduced stress to enhanced fertility, ashwagandha is an excellent addition to most women's daily health regimens. Just be sure to consult your doctor, choose quality supplements from reputable brands, follow dosing guidelines and monitor your body's response.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.