Ashwagandha for Women: What the Research Shows, Side Effects and UK Safety

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 is ashwagandha good for in women?

In women, ashwagandha’s best evidence is for stress and sleep, from small trials lasting 8 to 12 weeks. A few small trials also report better menopause symptom scores and sexual function, but these are early findings. It isn’t for pregnancy, breastfeeding, trying to conceive or thyroid, liver or autoimmune conditions, and the FSA is reviewing its safety.

• Stress and sleep: the most research, with modest effects (stress and sleep).
• Menopause symptoms: 4 small trials, all in India (menopause).
• Sexual function: 2 small 8-week trials (libido).
• Not shown: weight loss, fertility, PCOS or “hormone balancing”.

Thyroid matters more for women: Hashimoto’s is most common in women, and ashwagandha can change thyroid blood tests (see thyroid and liver cautions).

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.

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.

Ashwagandha 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.

iHRT is the main medical treatment for menopause symptoms: see the NHS guide to HRT. 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.

Ashwagandha and menopause: check these first

If you’re thinking of trying ashwagandha for menopause symptoms, go through this list before you start:

• Pregnancy: avoid it if you’re pregnant, breastfeeding or trying to conceive. We don’t recommend our products during pregnancy or breastfeeding.
• Thyroid: if you have a thyroid condition or take levothyroxine, speak to your GP first, as it can change thyroid blood tests.
• Liver: avoid it if you have liver disease or have had liver problems, and stop and see your GP urgently if you notice yellow skin or eyes or dark urine.
• Autoimmune conditions: avoid it if you have a condition such as Hashimoto’s, rheumatoid arthritis or lupus.
• Medicines: ask your pharmacist first if you take HRT, hormonal contraception, thyroid, diabetes or blood pressure medicines, sleeping tablets or any other regular medicine.

Other options women ask about at this stage: magnesium for menopause covers which form to choose and how much, and magnesium contributes to a reduction of tiredness and fatigue. Our guide to CBD and menopause sets out what the research does and doesn’t show.

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

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.

Does ashwagandha help with weight loss?

There’s no good evidence that it does, and it isn’t a weight loss supplement. The trial behind most weight claims gave 52 adults under chronic stress 300mg twice a day for 8 weeks; weight was a side outcome and fell slightly more than on placebo. In the 2026 postmenopausal trial, body fat fell by just 0.6%.

Sleep, regular meals and movement matter far more: the NHS weight loss plan is free.

How much ashwagandha per day for women?

There’s no official or proven daily amount for women, and we can’t give personal dosing advice. See how much ashwagandha per day for every extract. Trials in women mostly used 600mg of root extract a day, split as 300mg twice a day:

This is a similar range to trials in men. Extracts differ a lot in strength, so follow the label of one product, don’t combine several ashwagandha products, and don’t go above the label dose.

• Pregnancy and breastfeeding: avoid it at any dose. The FSA hasn’t published formal advice yet, but it told Which? in June 2026 that it would advise pregnant women and people with pre-existing liver conditions to avoid ashwagandha supplements. We don’t recommend our products during pregnancy or breastfeeding.
• Thyroid: if you have a thyroid condition or take levothyroxine, speak to your GP before taking any amount, as 600mg a day changed thyroid blood tests in an 8-week trial.

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

iA 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. While the review continues, the FSA told Which? in June 2026 that it would advise people with pre-existing liver conditions and pregnant women to avoid ashwagandha supplements. We’ll update this guide when the formal advice is published.

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. Each half pipette (0.35ml) contains 35mg ashwagandha root extract and 35mg maca root extract, with 17.5mg CBD on the 500mg, well below the doses in the trials above. 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. About 0.2ml of the 500mg (0.1ml of the 1,000mg) gives 10mg. 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 a reduction of tiredness and fatigue.

Related guides

• Ginseng vs ashwagandha vs rhodiola.
• Using ashwagandha alongside CBD? Read can you take CBD and ashwagandha together?
• Wondering how the research differs for men? Read ashwagandha for men.
• Shilajit for women: benefits and side effects.
• For the lifestyle steps that matter most, read how to lower cortisol levels in women and men.
• To see how ashwagandha compares with black cohosh, sage and other menopause supplements, read our evidence guide.
• For every extract and goal in one place, see how much ashwagandha per day.
• Buying on the high street? See Holland and Barrett ashwagandha: KSM-66, strengths and UK safety.
• Vitabiotics ashwagandha, including Wellwoman Perimenopause.
• Wild Nutrition ashwagandha, a KSM-66 root extract with added magnesium.
• For the bigger picture, read our guide to ashwagandha: benefits, side effects and UK safety.
• For the timeline trials used, read how long ashwagandha takes to work.
• Many women also ask about CBD at this stage: see CBD oil for menopause for what the research does and doesn’t show.
• For the supplements with clearer UK guidance, see supplements for women over 40 and 50.