Ashwagandha is one of the most important herbs in Ayurveda; however, it recently gained much popularity in the contemporary world due to benefits such as making it a natural supplement for improving a woman's quality and overall health. By nature, ashwagandha is an adaptogen, making the body adapt to stressors and maintaining body equilibrium. Ashwagandha supplements are necessary for women due to several reasons. Women often multitask and barely manage to balance work and family responsibilities with personal matters, which may raise their stress levels. Ashwagandha controls stress and anxiety by reducing cortisol levels, which are considered the stress hormone, and helps a person relax and focus. Besides that, ashwagandha also supports hormonal balance, which is very important at different stages, such as menstruation and pregnancy until menopause. This herbal extract helps women increase their threshold level against stress, develop better moods, and contribute positively to general well-being.

Health Benefits of Ashwagandha Supplements

• Stress Reduction: Among the most essential advantages of ashwagandha is its unusually high effectiveness in reducing cortisol levels[1], which plays an important role in helping women cope with stress better. Cortisol, popularly known as the "stress hormone," can lead to several health side effects when consumed over a long time: anxiety, increase in weight, and sleep disturbance, among others. Ashwagandha plays an adaptogenic role, allowing the body to adapt to stress while enhancing a calm feeling. It decreases cortisol levels, thus calming feelings of anxiety and tension, and it enables women to move with their day-to-day activities with ease. The feeling of relaxation often described is credited to this plant for keeping women centred and poised, thus taking on challenges with more clarity and emotional stability.

• Enhanced Energy and Stamina: Ashwagandha is known for its ability to boost energy levels[2], making it an excellent supplement for women looking to maintain an active lifestyle. Many women experience fatigue due to busy schedules, hormonal fluctuations, or stress, hindering their ability to complete daily tasks. By enhancing energy levels, ashwagandha helps improve physical performance, allowing women to tackle workouts and other activities more effectively. Some studies have suggested that ashwagandha can also increase endurance and strength, making it beneficial for those involved in sports or rigorous exercise. With more energy and stamina, women can engage in their favourite activities, enhance their productivity, and enjoy a more vibrant and active lifestyle.

• Hormonal Balance: Hormonal fluctuations can impact a woman's well-being, affecting everything from mood to physical health[3]. Ashwagandha is known for its role in regulating these fluctuations, supporting menstrual health, and alleviating symptoms associated with PMS and menopause. It helps maintain hormonal balance, reducing mood swings, irritability, and physical discomfort that may arise due to menstrual cycle changes. Additionally, it may ease the transition through menopause by alleviating symptoms like hot flashes and sleep disturbances. This hormonal support can improve women's overall quality of life, helping them navigate various life stages with greater ease and comfort.

• Improved Mood and Cognitive Function: It may help improve one's mood and cognitive function with regular use and thus has value to add to a woman's health regimen. It has been indicated that this herb could help reduce anxious feelings and depression, therefore possibly improving general mental health. Besides improving mood, ashwagandha also improves cognitive abilities, hence leading to better concentration, memory retention, and mental clarity. This will be most beneficial to women, who have a lot of responsibilities, ranging from work and family to social obligations.[4]

• Support for Immune Health: Immunity is also one of the properties of Ashwagandha, making this herb quite helpful for women in their pursuit of overall wellness. A healthy immune system will promote the body's fight against infections for good health, particularly in stressful moments when the body could be exposed to various diseases. Ashwagandha has antioxidants that fight against oxidative stressors and reduce inflammation, allowing healthier immune responses.[5]

Forms of Ashwagandha Supplements Available

• Ashwagandha Capsules/Tablets: Ashwagandha tablets and capsules are commonly available in capsule or tablet form, providing a convenient and precise way to incorporate them into a daily supplement routine.

• Ashwagandha Pills: Similar to capsules, ashwagandha pills offer an easy option for women who prefer a straightforward method of consumption without the need for mixing or preparation.

• Ashwagandha Drops: Liquid ashwagandha extracts are available as drops, which can be taken directly or mixed into beverages as a fast-acting alternative to capsules and pills.

Consult a Healthcare Provider

Before starting any new supplement, women must consult a healthcare provider to determine if ashwagandha is appropriate for their health needs. Consider scheduling a free consultation with a certified nutritionist at Nature’s Fix for personalised guidance. 

FAQs

1. Is Ashwagandha safe for women to take?

If the recommended dosages are followed, ashwagandha is generally considered safe for women.[6] Of course, it is always best to consult a health professional, especially if one has any pre-existing health conditions.

2. How long does it take to feel the effects of ashwagandha?

Most women start noticing the benefits of ashwagandha in just a few weeks of continued use, especially for stress reduction and increased general energy.[7]

3. Can ashwagandha help with hormonal imbalances?

Yes, ashwagandha may help support hormonal balance, making it beneficial for women experiencing symptoms related to PMS or menopause.[8]

4. What is the best time to take ashwagandha supplements?

The best time to take ashwagandha can vary depending on personal preference. Some women prefer taking it in the morning for energy, while others may take it in the evening to help with relaxation and sleep.

5. Are there any side effects associated with ashwagandha?

Ashwagandha is generally well-tolerated, though it may cause some women mild digestive discomfort or sedation. The general recommendation includes not exceeding the suggested dosage and consulting a health professional when in doubt.

References

1 - https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

2 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5567172/

3 - https://www.nhs.uk/conditions/menopause/

4 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4658772/

5 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/

6 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4270108/

7 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8762185/

8 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/