Last updated: October 2026
Ashwagandha is one of the better-studied herbs for stress and sleep, and small trials in women report improvements over 8 to 12 weeks. Research on menopause symptoms, libido and hormones is early, and it isn’t proven for weight loss or fertility. Avoid it if you’re pregnant, breastfeeding, trying to conceive, or have thyroid or liver problems.
Below: what the research shows for women specifically, the hype to ignore, side effects, the thyroid and liver cautions, who should avoid it, medicine interactions, where the UK safety review stands, and how to use it sensibly if you choose to.
The short version: the best evidence in women is for stress and sleep, with a handful of small menopause and libido trials. Most studies are small, short and run in India. Ashwagandha is under a safety review in the UK, and it isn’t for everyone.
What is ashwagandha?
Ashwagandha (Withania somnifera), sometimes called Indian ginseng or winter cherry, is a shrub used in Ayurvedic practice for centuries. Supplements are mostly made from the root, sometimes from the leaves, as powders, capsules, gummies, teas and drops. Its active compounds are mainly withanolides.
One thing matters more than most guides admit: ashwagandha products vary hugely. Germany’s food safety body, the BfR, points out that the plant part, extraction method and dose all change what you’re actually taking. So a trial result for one root extract doesn’t automatically apply to a leaf powder or a gummy.
What the research shows for women
Many ashwagandha trials mix men and women, so we’ve focused on studies run in women where they exist. Here’s an honest summary.
| Use | Studies in women | Quality of evidence |
|---|---|---|
| Stress | Menopause trials measured stress; most stress trials are mixed men and women | Moderate: many small trials, mixed results on how stressed people actually feel |
| Sleep | One 12-week trial in 66 postmenopausal women; mixed-sex trials | Moderate: small but consistent effect, larger in people with insomnia |
| Perimenopause and menopause symptoms | 4 small randomised trials, all in India | Low to moderate: promising, but small and short |
| Libido and sexual function | 2 small trials (50 and 80 women) | Low: small, short, both run in India |
| “Hormone balancing” | Hormone results mixed across trials | Low: not a meaningful claim |
| PCOS (now PMOS) | No good trials in women | Very low: mostly animal studies |
| Fertility | No trials in women | None: avoid if trying to conceive |
| Weight loss | One stress trial measured weight as a side outcome; tiny body fat change in one menopause trial | Very low |
| Hair and skin | One small mixed-sex trial, extract supplied by its maker | Very low |
The US National Center for Complementary and Integrative Health (NCCIH) reaches a similar view: some preparations may help insomnia and stress, but there isn’t enough evidence for menopause or female infertility.
Stress, cortisol and sleep
This is where ashwagandha has the most research. A 2026 meta-analysis pooled 22 randomised trials and found lower stress, anxiety and depression scores than placebo, with larger doses linked to bigger effects. The authors still called for better-quality trials.
There’s a twist worth knowing. A 2025 meta-analysis found ashwagandha lowered cortisol, the main stress hormone, but made no significant difference to how stressed people said they felt. So a lab result moving isn’t the same as feeling calmer. If cortisol is on your mind, read high cortisol symptoms in women.
For sleep, a 2021 meta-analysis of 5 trials (400 adults) found a small but significant effect on overall sleep. It was clearer in people with insomnia, at doses of 600mg a day or more, and over 8 weeks or longer. In women specifically, a 2026 trial of 66 postmenopausal women reported better sleep quality scores after 12 weeks on 600mg a day than on placebo.
For more detail see ashwagandha for anxiety, ashwagandha for sleep and when to take ashwagandha.
Perimenopause and menopause
“Ashwagandha for menopause” is one of the most searched questions, and the research is more interesting than the NCCIH’s 2023 summary suggests, because several trials have been published since.
- Perimenopause, 2021: 100 women took 300mg of root extract twice a day or placebo for 8 weeks. Menopause symptom and quality-of-life scores improved more with ashwagandha.
- Menopause, 2026: 60 women aged 45 to 55 took root extract or placebo for 56 days. Symptom scores and hot flush events fell more with ashwagandha.
- Postmenopause, 2025: a 24-week trial compared 250mg or 500mg of ashwagandha, shatavari or a mix with placebo and reported better menopause quality-of-life scores, with bigger doses doing more.
- Postmenopause, 2026: 66 women took 600mg a day or placebo for 12 weeks and reported better symptom and sleep scores.
The catch: these are small, short trials, all run in India, with no head-to-head comparison against HRT and no long-term safety data. The NHS notes that herbal remedies for menopause aren’t tested and regulated like medicines, so it isn’t known how safe and effective they are, and suggests asking a GP or pharmacist first.
HRT is the main medical treatment for menopause symptoms. If symptoms are affecting your life, see your GP. Our guides to perimenopause symptoms, hot flushes, perimenopause and sleep and menopause brain fog cover what helps.
Sexual wellbeing and libido
Two small trials have looked at ashwagandha and sexual function in women. A 2015 pilot study gave 50 women 300mg of root extract twice a day or placebo for 8 weeks and reported higher scores for arousal, lubrication, orgasm and satisfaction. A 2022 trial in 80 women with low sexual desire, using the same dose, reported similar improvements, with side effects (mainly nausea and drowsiness) no different from placebo.
Both trials were small, lasted 8 weeks and were run in India, so treat them as early findings. Low libido often has a cause worth looking at, from stress and tiredness to menopause, relationship issues or medicines, so it’s worth raising with your GP. Maca is the other herb often mentioned for libido.
Hormones, periods, PCOS and fertility: the hype
Social media often sells ashwagandha as a “hormone balancer” for women. Here’s what the evidence actually says.
- “It balances your hormones.” A 2026 meta-analysis of 23 trials (1,706 people) found ashwagandha lowered cortisol and raised testosterone in men, but not in women, and had no effect on oestradiol in either sex. Two menopause trials did report higher oestradiol, so the results are mixed. “Balancing” isn’t a meaningful description. See hormonal imbalance symptoms for real causes and tests.
- “It raises testosterone in women.” The same meta-analysis found no significant rise in women, which is reassuring for anyone worried about acne or hair growth.
- Periods. There are no good trials on ashwagandha and periods, heavy periods or irregular cycles. Stress itself can upset your cycle. If your cycle changes while you’re taking ashwagandha, stop and see your GP.
- PCOS (now PMOS). A 2026 review concluded that the evidence relies heavily on animal studies and that proper trials are needed. Read ashwagandha for PCOS and PCOS’s new name, PMOS.
- Fertility. There are no trials of ashwagandha for female fertility, and the NCCIH says there isn’t enough evidence. Ashwagandha has a traditional use to end pregnancy, so if you’re trying to conceive, leave it out.
Weight, hair and skin
Weight. Ashwagandha isn’t a weight loss supplement. The trial behind most weight claims was in 52 adults under chronic stress; its main outcomes were stress and food cravings, with body weight measured as a side outcome. In the 2026 postmenopausal trial, body fat fell by 0.6% on ashwagandha, a tiny change.
Hair and skin. One 2026 trial in adults with hair loss or skin concerns reported better hair density and skin barrier measures after 75 days. It was small, mixed men and women, and used an extract supplied by its manufacturer. If you’re losing hair, a GP can check common causes such as low iron and thyroid problems.
Side effects women should know
In short trials, most people tolerate ashwagandha well. The NCCIH says it may be safe for up to 3 months, but there isn’t enough information on longer-term use. The side effects reported most often are:
- drowsiness or feeling sluggish
- an upset stomach, nausea, vomiting or diarrhoea
- headaches and dizziness
- skin rashes
Women ask about a few more. Nothing in the trials suggests ashwagandha raises testosterone in women. There’s no trial evidence that it changes periods, though some people notice changes; stop if you do. Feeling flat or “emotionally numb” is reported anecdotally but hasn’t been studied. Our full guide to ashwagandha side effects covers all of these.
Thyroid and liver cautions
Thyroid. This caution matters for women: the NHS says Hashimoto’s disease, the main cause of an underactive thyroid in the UK, is most common in women. In an 8-week trial in people with mildly underactive thyroid, ashwagandha changed thyroid blood tests (TSH, T3 and T4). The 2026 hormone meta-analysis found a small rise in T4. Case reports describe ashwagandha-linked overactive thyroid, including a 73-year-old woman who developed a racing heart after two years of using it to self-treat an underactive thyroid; she recovered once she stopped. Don’t use ashwagandha to treat a thyroid condition yourself, and don’t take it with thyroid medicine unless your GP agrees. See underactive thyroid symptoms.
Liver. Liver injury is rare but serious. A 2020 case series described 5 people who developed jaundice and severe itching 2 to 12 weeks after starting ashwagandha supplements; liver tests returned to normal within 1 to 5 months in those followed up. Stop and see your GP urgently if you notice yellow skin or eyes, dark urine, pale stools, persistent itching or pain under your right ribs.
Who should avoid ashwagandha
- Pregnant women. One small 2026 trial in 70 pregnant women in India reported no safety problems over 12 weeks, but that’s far too few to show safety, and ashwagandha’s traditional use to end pregnancy is a real concern. The NCCIH says to avoid it in pregnancy.
- Breastfeeding mothers. There’s no safety data. See ashwagandha and breastfeeding.
- Anyone trying to conceive, for the same reasons.
- People with thyroid conditions, especially if taking thyroid medicine.
- People with autoimmune conditions (such as Hashimoto’s, rheumatoid arthritis or lupus), as ashwagandha may affect the immune system.
- People with liver disease or a history of liver problems.
- Anyone taking regular medicines listed below, unless a pharmacist or GP agrees.
- Under-18s.
We don’t recommend our products during pregnancy or breastfeeding.
Medicine interactions
| Medicine type | Why it matters |
|---|---|
| Thyroid medicines (such as levothyroxine) | Ashwagandha may change thyroid hormone levels |
| Immunosuppressants | It may affect the immune system |
| Sedatives and sleeping tablets | Extra drowsiness |
| Diabetes medicines | It may lower blood sugar slightly, adding to their effect |
| Blood pressure medicines | Possible interaction flagged by Germany’s BfR |
| Anti-seizure medicines | Listed by the NCCIH as a possible interaction |
| HRT and hormonal contraception | Not studied: ask your pharmacist |
A 2026 meta-analysis found ashwagandha lowered fasting blood sugar by a small amount, with very low certainty, which is why diabetes medicines are on the list. If you take any regular medicine, check with a pharmacist before starting.
Is ashwagandha safe in the UK?
Ashwagandha is legal to sell as a food supplement in the UK, but its safety is under review. Here’s where things stand as of October 2026.
- FSA call for evidence: the Food Standards Agency asked for safety data on ashwagandha supplements between July and September 2024 and received 19 responses. Its summary, published in June 2026, says a risk assessment will be carried out and the outcome published, then reviewed by all four UK nations.
- Committee on Toxicity (COT): the FSA’s independent experts discussed a third draft statement on the safety of ashwagandha in food and supplements on 8 September 2026. It is marked “reserved” because it contains unpublished information, so its conclusions aren’t public yet. Ashwagandha isn’t on the agenda for the October 2026 meeting.
- No UK statement yet: until the COT statement and FSA advice are published, there is no UK-specific safe level, warning or limit. We’ll update this guide when they are.
Elsewhere, Germany’s BfR advised in September 2024 that children, pregnant and breastfeeding women and people with liver disease should not take ashwagandha supplements, and that everyone else should be cautious. It noted possible effects on the thyroid, sex hormones, blood sugar and the liver. Denmark banned ashwagandha in food supplements in 2023, after a 2020 Danish assessment concluded that a safe intake level couldn’t be set. India moved to restrict the use of ashwagandha leaves in 2026, a decision that has been challenged in court.
For the full timeline, see our ashwagandha UK safety review.
How to choose and use it sensibly
If you’re not in a group that should avoid it and decide to try ashwagandha, these steps reflect how it was used in the trials.
- Choose a root extract with the plant part and amount per serving clearly stated. Most trials in women used root extracts, and leaf products have drawn extra regulatory concern, for example in India.
- Stick to trial doses. Trials in women used 250mg to 600mg of root extract a day, often 300mg twice daily. Don’t exceed the label dose.
- Use one product only. Check blends, gummies and teas so you don’t double up.
- Take it with food if it upsets your stomach, and in the evening if it makes you drowsy. See when to take ashwagandha.
- Review after 8 weeks. Most trials lasted 8 to 12 weeks. If you notice no difference, stop. If you want to carry on, take a break and talk to your GP or pharmacist, as long-term safety isn’t known.
- Stop straight away if you get liver warning signs, a racing heart, heat intolerance, cycle changes or a rash.
- Buy from UK brands that publish independent lab tests and can tell you which part of the plant they use.
If ashwagandha isn’t right for you, see ashwagandha vs magnesium for another option.
Ashwagandha in Evopure products
Our Flow CBD Oil combines broad spectrum CBD with ashwagandha and maca in MCT oil. It comes in 500mg and 1,000mg strengths (10ml), contains 0% THC, and is vegan, alcohol-free, made in the UK and third-party lab tested.
Everything in this guide applies to Flow too, because it contains ashwagandha. Don’t take it if you’re pregnant, breastfeeding or trying to conceive, or if you have a thyroid, liver or autoimmune condition. Check with a pharmacist first if you take regular medicine, and don’t combine it with another ashwagandha supplement. We don’t recommend our products during pregnancy or breastfeeding, and they’re for adults only.
The FSA’s 10mg a day figure is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.
If you’d rather avoid ashwagandha, our Magnesium Glycinate Sleep Complex contains magnesium bisglycinate and citrate with L-theanine, chamomile and passionflower. Magnesium contributes to normal psychological function and to the reduction of tiredness and fatigue.
FAQs
Is ashwagandha good for women?
Small trials in women report improvements in stress, sleep, menopause symptoms and sexual function over 8 to 12 weeks, but the evidence is early. It isn’t suitable if you’re pregnant, breastfeeding, trying to conceive, or have thyroid, liver or autoimmune conditions.
Can ashwagandha help with menopause symptoms?
Four small trials in India reported lower menopause symptom scores, including hot flushes, than placebo. They were short and small, so it isn’t a replacement for HRT. Talk to your GP or pharmacist before trying it.
Does ashwagandha affect women’s hormones?
It may lower cortisol and can change thyroid hormone levels. A 2026 meta-analysis found it didn’t raise testosterone in women or change oestradiol, though two menopause trials reported higher oestradiol. Calling it a “hormone balancer” overstates the evidence.
Can ashwagandha affect your period?
There are no good trials on ashwagandha and periods. Stress can upset your cycle on its own. If your periods change while taking ashwagandha, stop it and see your GP.
Does ashwagandha help women lose weight?
No good evidence says so. Weight was only a side outcome in a stress trial, and body fat fell by just 0.6% in a menopause trial.
Can I take ashwagandha with HRT or the pill?
There are no studies on taking ashwagandha with HRT or hormonal contraception. Ask your pharmacist or GP before combining them, especially if you also take thyroid, diabetes or blood pressure medicine.
Is ashwagandha banned in the UK?
No. It’s legal as a food supplement, but the FSA and its Committee on Toxicity are reviewing its safety. Denmark banned it in supplements in 2023, and Germany advises some groups to avoid it.
Sources
- NCCIH. Ashwagandha. Updated March 2023.
- NHS. Herbal remedies and complementary medicines for menopause symptoms.
- FSA. Summary of responses to call for evidence on ashwagandha, June 2026.
- Committee on Toxicity. Draft minutes of the 8 September 2026 COT meeting.
- BfR. Ashwagandha: food supplements with potential health risks, September 2024.
- NutraIngredients. Timeline: will authorities de-throne the king of herbs?, July 2026.
- Gopal S et al (2021). Ashwagandha root extract on climacteric symptoms in women during perimenopause. J Obstet Gynaecol Res.
- Vani I et al (2026). Ashwagandha root extract for managing menopausal symptoms in women. Front Reprod Health.
- Obhrai S et al (2026). Withania somnifera root extract on sleep quality, body composition and menopausal symptoms in postmenopausal women. Menopause.
- Pingali U et al (2025). Ashwagandha and shatavari extracts in postmenopausal women. J Menopausal Med.
- Dongre S et al (2015). Ashwagandha root extract in improving sexual function in women: a pilot study. Biomed Res Int.
- Ajgaonkar A et al (2022). Ashwagandha root extract for sexual health in healthy women. Cureus.
- Fornalik M et al (2026). Hormonal modulation with Withania somnifera: systematic review and meta-analysis. Planta Med.
- Alsanie SA et al (2026). Ashwagandha and mental health in adults: dose-response meta-analysis. Complement Ther Med.
- Albalawi AA (2025). Cortisol reduction but no effects on perceived stress: meta-analysis. Nutr Health.
- Cheah KL et al (2021). Effect of ashwagandha extract on sleep: a systematic review and meta-analysis. PLoS One.
- Sharma AK et al (2018). Ashwagandha root extract in subclinical hypothyroid patients. J Altern Complement Med.
- Kamal HI et al (2022). Ashwagandha as a unique cause of thyrotoxicosis. Cureus.
- Björnsson HK et al (2020). Ashwagandha-induced liver injury: a case series. Liver Int.
- Ajgaonkar A et al (2026). Ashwagandha root extract in pregnant women: an open-label study. Front Glob Womens Health.
- Namysł M et al (2026). Withania somnifera in women’s hormonal modulation: PCOS and PMS. Cureus.
- Choudhary D et al (2017). Body weight management in adults under chronic stress with ashwagandha root extract. J Evid Based Complementary Altern Med.
- Jillella A et al (2026). Ashwagandha root extract on skin and hair health in healthy adults. Phytother Res.
- Farrin N et al (2026). Ashwagandha on fasting blood glucose and HbA1c: meta-analysis. Diabetes Res Clin Pract.
This guide is general information, not medical advice. Ashwagandha has no authorised health claims in the UK. Evopure makes Flow CBD Oil, which contains ashwagandha, and the Magnesium Glycinate Sleep Complex.
