Polycystic ovary syndrome (PCOS) is one of the most common hormonal endocrine disorders in women of childbearing age. It can cause irregular periods, acne, weight gain, and fertility challenges. With around 1 in 10 women affected, and no cure, many explore supportive herbal options—one of the most popular is ashwagandha, an ancient adaptogenic herb from Ayurveda.
Is ashwagandha good for PCOS?
Yes—potentially. Early research suggests ashwagandha may support women with PCOS by improving insulin sensitivity and reducing inflammatory markers—factors tied to weight gain and irregular periods. However, this area is still emerging. Much of the evidence to date comes from animal and cellular studies, so human data remain limited.
Benefits of ashwagandha for PCOS
1) May reduce stress & anxiety
Women with PCOS are more likely to experience anxiety and low mood due to hormonal imbalances (e.g., elevated androgens, insulin resistance) and physical symptoms (acne, hirsutism). As an adaptogen, ashwagandha can help the body cope with stress. Its withanolides have been linked to:
- Lower cortisol: In an 8-week study (n=58), 250–600 mg/day of ashwagandha extract reduced cortisol and perceived stress vs placebo.
- Enhanced GABA activity: GABA is a calming neurotransmitter; supporting it may ease anxiety and promote relaxation.
Ashwagandha may help reduce anxiety and stress—common in PCOS.
2) May support hormonal balance
- Lower androgens: Elevated testosterone can drive acne, irregular cycles, hirsutism and infertility. In one study, five months of ashwagandha use was associated with reduced testosterone in women with PCOS.
- Regulates the HPA axis: Ashwagandha has been shown to lower cortisol and may support TSH/FSH balance, potentially aiding cycle regularity.
3) Anti-inflammatory support
PCOS often involves chronic low-grade inflammation that worsens insulin resistance and metabolic risk. Ashwagandha may help by:
- Inhibiting pro-inflammatory cytokines (e.g., TNF-α, IL-6). In one 69-day study, ashwagandha lowered C-reactive protein.
- Reducing oxidative stress thanks to antioxidant activity.
- Supporting gut health, which in turn can help calm systemic inflammation.
4) Potential fertility support
Preliminary evidence suggests ashwagandha may improve ovulation and menstrual regularity in some cases. One study reported a higher ovulation rate after five months of use. A 2018 trial in women with subclinical hypothyroidism (often overlapping with PCOS) found improvements in hormone balance, cycle regularity, and fertility outcomes. More research is needed to confirm optimal dosing and duration.
How to use ashwagandha for PCOS
- Consult a healthcare provider: Make sure it’s appropriate for you and won’t interact with medications.
- Choose a quality product: Look for standardized extracts (withanolide content clearly stated). Formats include capsules, powders, tinctures and teas.
- Follow label directions: Start low; adjust with professional guidance.
- Monitor for side effects: Rarely, upset stomach, nausea or diarrhoea can occur. Stop if adverse effects appear and speak with your clinician.
- Pair with lifestyle: Ashwagandha is not a cure. Combine with balanced nutrition, movement, sleep, and stress management.
Read more: When to take ashwagandha
How much ashwagandha should I take for PCOS?
A commonly used range in studies is 250–500 mg of standardized extract, taken 1–2× daily. Allow at least a month of consistent use to assess benefit.
The right dose varies by age, weight, health status, and concurrent medications. Work with a healthcare professional for individualized advice and monitoring.
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Who should not use ashwagandha?
- Pregnant or breastfeeding: Insufficient safety data—avoid.
- Autoimmune conditions (e.g., RA, lupus, MS): May stimulate the immune system—seek medical guidance.
- Thyroid disorders or thyroid meds: Ashwagandha can influence thyroid hormones—consult your clinician.
- Low blood pressure: Ashwagandha may reduce blood pressure—use caution.
- GI sensitivity: May irritate the gut in some individuals.
Always consult a medical professional before using ashwagandha for PCOS.
Frequently asked questions
What does ashwagandha do to female hormones?
It may help balance hormones by lowering cortisol and supporting thyroid function, with downstream effects on reproductive hormones.
Does ashwagandha regulate periods?
Some studies suggest improvements in cycle regularity and ovulation, but more research is needed to confirm these benefits and define best practices.
Final thoughts on ashwagandha and PCOS
Ashwagandha shows promising potential for supporting stress, inflammation, hormonal balance, and possibly ovulation in PCOS—but evidence is still developing. Use it as a supportive strategy alongside diet, movement, sleep, and medical care. Always check with your healthcare provider before starting.
