How Ashwagandha Can Influence Menstrual Cycles
Ashwagandha is an popular Ayurvedic herb used for reducing anxiety and balancing hormones. Some women notice changes in their periods after taking ashwagandha supplements or tea blends containing the herb.
But can ashwagandha really alter your menstrual cycle? And if so, is this ultimately beneficial or harmful?
Understanding Menstrual Phases
To comprehend how ashwagandha may interact with menses, it helps to first understand the menstrual cycle phases:
- Follicular Phase - Beginning on day 1 of bleeding, this sees estrogen rise to mature an egg.
- Ovulation - Around day 14, luteinizing hormone triggers egg release.
- Luteal Phase - After ovulation, progesterone levels spike to thicken uterine lining tissue.
- Menstruation - Shedding the lining brings cycle back to day 1.
Hormonal interplay between the pituitary gland, ovaries and uterus regulate these monthly cyclic phases.
How Ashwagandha Affects Hormones
Human and animal research reveals that ashwagandha influences hormones in several key ways relevant to the menstrual period:
- Reduces cortisol, thereby easing associated anxiety
- Stabilizes fluctuating thyroid hormones T3 and T4
- Increases serum progesterone levels
- Improves circulating estrogens like estradiol
- Boosts serum testosterone levels in women
Through these hormonal mechanisms, ashwagandha exhibits an adaptogenic ability to restore balance in the endocrine system.
Ashwagandha Effects on Menstrual Regularity
The hormonal modulating effects of ashwagandha frequently translate into more regular, less bothersome periods for many women.
Benefits related to menstruation often reported with properly administered ashwagandha supplements include:
- Reduced mood swings, anxiety and depression
- Less bloating, breast tenderness and cramping
- Decreased heavy bleeding and clotting
- More predictable cycle length
- Relief from missing periods (amenorrhea)
Through supporting healthy hormonal balance, ashwagandha tends to lessen many unpleasant period side effects.
Dosage Considerations
However, improper ashwagandha dosing by women may cause hormone levels to swing too extremely.
Using excessively high doses long-term may lead to issues like:
- Missed, irregular or unusually light periods
- Unwanted weight changes
- Changes in other PMS signs like acne
- Mood instability
- Gastrointestinal distress
Most health professionals suggest limiting ashwagandha intake to under 1000 mg per day, cycled in two-week intervals with one week off monthly.
Other Herbs That Shift Menstrual Cycles
Beyond potent ashwagandha, other herbal supplements may also trigger period changes in some women:
Schizandra Berry
In Chinese medicine, schizandra berry treats irregular menses and PMS woes. But doses over 3 grams daily may overly amplify estrogenic activity.
Black Cohosh
This herb acts on estrogen receptors providing relief from hot flashes, night sweats, mood swings, cramping, and headaches associated with shifting hormones.
Dong Quai
Used traditionally for menstrual issues, dong quai seems to exhibit phytoestrogen effects that diminish period pain and regulate timing at appropriate doses.
Tribulus
Ayurvedic Tribulus improves circulating estrogen while enhancing libido. But this testosterone-boosting herb may cause long-term hormone dysfunction if improperly used.
Licorice Root
With documented estrogenic actions, licorice root shows efficacy for treating PMS symptoms in women. But long-term use requires monitoring for toxicity.
While many herbs like these influence female sex hormones, adverse effects often occur from excessive, continuous consumption. Cycling usage aids safety.
The Impact of Diet and Lifestyle on Menstrual Health
Beyond herbs or supplements, nourishing diet and lifestyle factors also support balanced hormone levels and feminine wellness:
Minimize Alcohol Intake
Regular overindulging in alcohol throws hormones out of whack which may show up as missing or erratic periods along with other PMS troubles.
Reduce Stress
Unmanaged chronic stress floods the body with cortisol that can suppress reproductive hormones contributing to irregular cycles and ovulation issues over time.
Consume Phytoestrogen Foods
Eating estrogen-modulating foods like flax, sesame seeds, apples, chickpeas, and fermented soy regularly seems to benefit cycle health.
Get Enough Magnesium
Many women lack crucial micronutrients like magnesium that support hundreds of bodily processes involving hormones and menstruation.
Stay Active
Regular gentle exercise that raises your heart rate aids hormonal balance helping promote menstrual regularity and lessen period discomfort.
The Bottom Line
Yes, the Adaptogenic herb ashwagandha appears able to beneficially regulate female sex hormones involved in the menstrual cycle when used properly.
Exact effects on menstruation differ among individuals. But research indicates supplements containing ashwagandha reduce anxiety, depression, and physical discomforts often related to periods.
Just be sure not to overdo dosage which may lead to hormone dysfunction. Complementing ashwagandha with a nutritious diet, active lifestyle, and stress reduction techniques optimizes women's reproductive wellness.
FAQs
Does ashwagandha make your period late?
In some cases, yes. Ashwagandha could potentially cause a slight delay in getting your period if hormone levels fluctuate too extremely from improper high doses taken regularly without cycling breaks.
Can I drink ashwagandha while on my period?
Yes, you can safely consume ashwagandha supplements or tea during your period. In fact, it may help ease common symptoms like cramps, bloating, fatigue and mood swings thanks to the herb's stress and hormone balancing effects.
Is it OK to take ashwagandha everyday?
Taking modest doses of ashwagandha daily is likely fine short-term. But most experts suggest cycling it for two weeks on, one week off to prevent possible long-term hormone dysfunction from excessive buildup in your system.
Can ashwagandha stop your period permanently?
No, there is no evidence showing ashwagandha supplementation leads to complete permanent cessation of menstrual cycles. Any hormone-related changes while taking ashwagandha are likely temporary and reversible by dose adjustment.
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.
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