Feeling like stress is messing with everything from your energy levels to your menstrual cycle? You’re not alone. For many women, the link between stress, sleep, mood and hormonal health is a daily juggling act. And while modern medicine certainly has its share of solutions, many are now turning to traditional remedies to help them feel more balanced – with ashwagandha leading the way.
You’ve probably heard the name already — maybe from a wellness influencer, a health-savvy friend, or the back of a supplement bottle. It’s a bit of a mouthful (ash-wa-GAN-dha, if you’re wondering), but this herb is having a major moment in Australia’s wellness scene. So, what’s the hype all about? And is it really worth adding to your routine?
To get a clearer picture on ashwagandha’s benefits for women, we spoke to Dr Annie Savage – a naturopathic doctor with a special interest in women’s health and hormones.
What is ashwagandha?
The botanical name for ashwagandha is Withania somnifera, but you might also hear it called “Indian ginseng” or “winter cherry.” This powerhouse herb has been used for centuries in Ayurvedic medicine – India’s 5000-year-old system focused on holistic healing and balance.
“It has been shown to support immune function, cognitive health and hormonal balance,” Dr Savage says – though more research is needed to fully understand its effects in different individuals.
Understanding adaptogens and their benefits
Adaptogens are a group of herbs known for helping the body cope with stress — whether it’s physical or emotional. They’re thought to support resilience by promoting internal balance, especially during the ups and downs of everyday life.
In the case of ashwagandha, it’s believed to help regulate the body’s stress response by balancing cortisol — the hormone released when you’re under pressure. For women, Dr Savage says this could have a ripple effect on hormone regulation, particularly when stress disrupts the menstrual cycle or triggers other hormone-related symptoms.
While adaptogens are far from new, they’re seeing a major resurgence as more women explore natural ways to support their stress and hormone levels. And increasingly, the ashwagandha benefits for women are being backed by emerging research.
What does the science say?
Dr Savage notes that “studies have shown ashwagandha can lower cortisol levels and reduce perceived stress” — though results may vary between individuals.
Recent Australian and international studies echo this. A 2023 review in Nutrients found ashwagandha supplements were associated with reduced cortisol levels and were generally well tolerated in the short term. Meanwhile, a 2024 study in Explore reviewed nine trials and found the herb may also help ease stress and anxiety symptoms compared to a placebo.
While the research is promising, more studies are needed to confirm how ashwagandha works in the long term — particularly when it comes to its effects on women’s health.
Can ashwagandha help with PMS, perimenopause or menopause symptoms?
Ashwagandha’s benefits for women extend beyond just stress relief. In traditional Ayurvedic medicine, it’s long been used to support women through various stages of life.
“Ashwagandha may help alleviate symptoms of PMS, perimenopause and menopause by reducing stress-related hormone fluctuations, improving sleep and supporting mood balance,” says Dr Savage, adding that some studies suggest it may also help with hot flashes and fatigue.
What to look for in a quality supplement
Supplements can support your wellness, but they should never replace a balanced diet and healthy lifestyle. However, if you’re curious about trying an ashwagandha supplement, be sure to choose a trusted supplement to get the most out of its potential.
“A high-quality supplement should contain standardised withanolides (the active compounds), be third-party tested for purity and be free from fillers or additives,” advises Dr Savage. “Organic and sustainably sourced options tend to be the best choice for potency and safety.”
As always, it’s wise to consult with a healthcare professional before adding any new supplement to your routine.
The Australian Women’s Weekly’s top pick
Ashwagandha is found in a number of supplements on the market, but if you’re after something tailored for women, Happy Mammoth is a name that often pops up.
The cult-favourite wellness brand sells a range of women’s-specific formulas, and Hormone Harmony is a standout. It’s made with a blend of adaptogens, including ashwagandha, to support your body’s natural hormonal balance and overall well-being.
Hormone Harmony
$89.99 (or subscribe for $76.49) at Happy Mammoth
Designed with women in mind, Hormone Harmony is a natural supplement made with plant-based ingredients and adaptogenic herbs traditionally used to support hormonal health. It’s formulated to help the body manage everyday stressors and the effects of hormonal fluctuations, including changes in mood, energy, digestion and more.
Ingredients: Ashwagandha, rhodiola, maca, chamomile, fennel and other natural plant-based extracts.
Key features:
- Gluten and dairy free, with no artificial additives
- Contains adaptogenic herbs including ashwagandha, rhodiola and maca
- May support women’s well-being during life stages involving hormonal changes
- May help maintain steady energy levels and reduce fatigue
- Includes ingredients commonly used in traditional medicine to support digestive comfort
- TGA registered and manufactured in a certified facility in Sydney
Remember to consult with your healthcare professional to determine the most suitable option for your needs, especially if you have underlying health conditions. Always read the label and follow the directions for use.
Related articles:
- Why hair loss happens during menopause and what you can do about it
- The six signs you’re about to go through menopause
- EXCLUSIVE: Michelle Bridges opens up about her menopause journey
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