Hormone treatments aren’t for everyone, and that’s okay. That’s why supplements are becoming the go-to for those who prefer a more holistic approach. Great in theory. More like a cryptic puzzle when you’re deciding where to begin.
We’re inundated daily with the vast benefits of supplements such as Magnesium, Maca Root, Vitamin D, Vitamin B6, and a whole heap more. It’s a minefield, to put it lightly.
But one herb that keeps cropping up in the wellness world is ashwagandha.
Touted as an adaptogen that supports stress, hormones, and sleep, it’s made its way into teas, capsules, smoothies, and TikTok reels everywhere. According to social media channels, this globally trending herb is ‘guaranteed’ to lighten your symptoms. Guaranteed? That’s a big promise.
But does it work? Is it safe? And should you be adding it to your perimenopausal survival kit? That’s what we want to know.
Let’s take a balanced look, free from the hype.
What is Ashwagandha?
Ashwagandha (Withania somnifera) is a small shrub native to India, the Middle East, and parts of Africa. In Ayurvedic medicine, it’s been used for over 3,000 years to reduce stress, balance energy, and support overall health.
The word ‘ashwagandha’ literally means ‘smell of horse.’ (Joy) The idea is that it gives you the strength and stamina of a stallion. Not a bad thing for an exhausted, wiped-out menopausal woman.
But let’s break down the science before galloping into the supplement aisle.
What’s it supposed to do?
Ashwagandha is classified as an adaptogen, which means it helps the body adapt to stress. Here’s what the research says it may help with, with the emphasis on may:
- Cortisol reduction. Some small studies suggest it may reduce cortisol (the stress hormone) levels.
- Sleep support. There’s early evidence that it may help with sleep latency and quality.
- Mood. In some trials, it’s been linked to reduced anxiety and mild depression.
- Thyroid support. It may support underactive thyroid function, which is relevant during menopause.
- Libido. Some studies point to improved sexual function and arousal in women.
- Brain fog and fatigue. Claims of enhanced focus and energy are mostly anecdotal, but many women swear by it.
Sounds pretty great. But, as with any supplement, it’s always essential to read the small print to see precisely what you’re putting into your body.
“Just because something is natural doesn’t mean it’s harmless.”
What’s the catch?
Here’s the thing – the research on ashwagandha is still in its infancy, especially when it comes to menopause. Don’t believe everything you read, even if it swears blind it’ll change your life. Bear in mind:
- Most studies are small, often not peer-reviewed, and not focused on menopausal women specifically.
- Supplements aren’t regulated like medication, which means potency, quality, and purity can vary wildly depending on the brand.
- Not everyone reacts the same. For some women, ashwagandha has been a godsend. For others, not so much.
There’s also a question of side effects. Companies don’t always like to list them (or the small, sorry, tiny print is barely legible), so it’s essential that you do your research and discuss with your GP if necessary.
Side effects (yes, even the natural stuff has them)
Just because something is natural doesn’t mean it’s harmless. Supplements can interact with other medications, so be mindful of this before diving in headfirst.
Here’s a list of known side effects and cautions that can potentially occur when taking ashwagandha:
- Stomach upset, nausea, or diarrhoea. (Especially if taken on an empty stomach).
- Drowsiness. It may make you feel relaxed or sleepy. Great at night, less ideal mid-meeting.
- Thyroid fluctuations. It may stimulate thyroid hormone production, which can cause problems if you’re on medication or have autoimmune thyroid issues.
- Drop in blood pressure. Again, this could be a pro or a con depending on your health.
- Increased anxiety. Yep, the one no one wants to talk about.
For a small number of women, ashwagandha may worsen anxiety, especially at first. If your nervous system is already burnt out, something that stirs your hormones can backfire.
If you’re on SSRIs, thyroid medication, blood pressure medication, or pregnant (yes, even at 49, you’re still fertile until you’re not), always speak to your GP first.
Is it worth trying for menopause symptoms?
Ashwagandha isn’t a magic potion. It won’t fix your marriage, your job burnout, or your deep spiritual questionings. However, it might help take the edge off if your symptoms are taking over your life.
For many women, it can support:
- Sleep.
- Stress levels.
- Brain fog.
- Libido.
One thing to remember – if you’ve got an anxious constitution or trauma stored in the nervous system, be cautious. There’s no benefit in feeling more anxious than you did before.
What to look for
If you’re ready to give it a go, don’t just grab any bottle with a pretty, leafy label. And don’t buy into the ‘bestselling’ hype on social media. Also, bear in mind that just because it works for your best friend, it might not work for you.
Here’s the important info to check:
- KSM-66 or Sensoril. These are the two most researched, standardised extracts.
- Organic. Pesticide-soaked herbs are nobody’s friend. Always best to avoid.
- Third-party tested. To ensure quality and potency. Look for clinical trials and read the small print to verify the claim.
- No weird fillers. Read the ingredients. If you’re struggling to find information online, there’s a chance it’s not tried and tested.
Dosage
Most studies use 200-500mg per day, often split into two doses. Start low, especially if you’re prone to sensitivity or anxiety, and always with food.
As with any supplement, it’s best practice to give it at least a month before testing the benefits.
So should you try it?
If you’re drowning in overwhelm, rage-crying over losing your keys, and not sleeping past 2:17 a.m., ashwagandha might be a gentle ally worth exploring.
But go in informed, not desperate. And try not to fall into any media sales traps that highlight the benefits only. Do your research and consider any existing conditions you have before panic buying.
Start slow. Listen to your body. And if it makes you feel worse, or you notice any unpleasant side effects, stop immediately.
Good luck!
