Ashwagandha and Your Period: What Women Need to Know

Herbs can be a powerful tool in supporting holistic health and wellness— but they should be taken intentionally and well-informed.

Here are some key points to consider about ashwagandha and its potential impact on your hormones.

If you are anything like me, you like researching health and wellness information. New wellness trends? Cool supplements? I find it all fascinating (but not necessarily always the most helpful). What’s even cooler to me are the tried and true things that have stood the test of time.

If you’ve been exploring natural solutions for stress, sleep, or hormone balance, you’ve probably heard about ashwagandha — a powerful adaptogenic herb often praised for its numerous benefits for women’s health. Improved sleep, hormonal support, stress management, lowering cortisol, and more… Personally, when I was first diagnosed with PCOS over a decade ago, I was interested in its reported benefits for regulating my period.

But can ashwagandha actually affect your menstrual cycle? In this post, I want to take a closer look at what scientific studies, clinical trials, and traditional wisdom say about how this ancient herb might influence your hormones, reproductive health, and monthly cycle.

In this post:

• What is ashwagandha?

• What does the science say about its effects on health and wellness?

• Does ashwagandha support your menstrual cycle…. or harm it?

• My favorite way to supplement ashwaganha (and get better sleep!)

What Is Ashwagandha?

Ashwagandha is one of the most studied Ayurvedic herbs and is best known for its adaptogenic properties — meaning it helps the body adapt to chronic stress. Known scientifically as Withania somnifera, and sometimes called Indian ginseng or winter cherry, this traditional Ayurvedic medicine has been used for thousands of years to support the endocrine system, nervous system, and overall health.

It works by regulating your stress hormone, cortisol, which plays a crucial role in everything from your sleep quality to reproductive hormones and immune system function. High cortisol levels can throw off your hormone regulation, leading to issues like irregular menstrual cycles, premenstrual syndrome (PMS), and even weight gain.

By lowering stress levels and improving hormone balance, ashwagandha may have a positive effect on both your mental and physical health.

How Ashwagandha Affects Hormones and Reproductive Health

Your menstrual cycle is orchestrated by the delicate balance of reproductive hormones — particularly estrogen, progesterone, follicle-stimulating hormone (FSH), and thyroid hormones. These hormones are sensitive to factors like stress, sleep disturbances, and dietary supplements.

Read More: 7 Books on Menstrual Cycles + Fertility That Every Woman Should Read

Recent clinical studies suggest that ashwagandha extract may help regulate these hormone levels by influencing the adrenal glands and endocrine system.

Here’s how the use of ashwagandha may support reproductive health:

• Lowers cortisol levels: High stress can suppress ovulation. Reducing cortisol helps restore normal hormone patterns.

• Supports hormonal balance: It may help stabilize hormonal fluctuations and reduce symptoms of PMS and irregular periods.

• Improves sleep quality and mood swings: Ashwagandha’s stress-reducing properties can calm the nervous system, improving better sleep and reducing brain fog and mood swings.

• Enhances sexual health: One placebo-controlled study found that ashwagandha root extract improved sexual function and satisfaction in women with hypoactive sexual desire disorder.

• May support thyroid function: Since thyroid hormones influence the menstrual cycle, this can also promote more consistent cycles and overall health.

My Personal Experience with Ashwagandha

I first started taking ashwagandha a couple of years ago when I was juggling work, motherhood, and building my business — and to be honest, I was completely burnt out. My stress levels were through the roof, my sleep quality was awful, and my hormonal balance was all over the place. I’d been hearing a lot about adaptogenic herbs like Withania somnifera (ashwagandha) and how they could help support the adrenal glands and stress response, so I decided to give it a try.

At first, I was skeptical. But after a few weeks of consistent use, I started to notice subtle shifts: I was sleeping deeper, waking up more rested, and feeling less reactive to the little stressors that used to drain me. My mood swings became less intense around my cycle, and my PMS symptoms — especially bloating and irritability — noticeably improved.

As someone who’s always been in tune with my body, I could tell that my hormone balance was starting to stabilize. My cycles, which had been slightly irregular from stress, became more consistent, and I felt like my body was finally finding its rhythm again. I also noticed a boost in my energy levels and cognitive function, which made a huge difference in my productivity and overall quality of life.

Now, I don’t take ashwagandha year-round — I like to cycle off every few months and check in with how I’m feeling — but I do keep it as part of my wellness toolkit. When I’m in a particularly demanding season or noticing signs of chronic stress creeping back in, I reintroduce an ashwagandha supplement for extra support.

Like any dietary supplement, it’s not a magic fix — but for me, it’s been a gentle, reliable ally in managing stress, supporting hormonal balance, and keeping my reproductive health steady.

Scientific Studies and Clinical Evidence

While many previous studies were based on animal research, more recent studies in healthy adults have explored the effects of ashwagandha on hormone balance and stress response.

• a random, double-blind, placebo-controlled study found that women taking ashwagandha supplement (300 mg twice daily) experienced lower stress levels, better sleep quality, and improved energy levels compared to the placebo group (source)

• Another systematic review concluded that ashwagandha benefits include reduced oxidative stress, enhanced muscle strength, and a positive effect on cognitive function and quality of life. (source)

• In addition, small trials suggest ashwagandha may support women with polycystic ovary syndrome (PCOS) — a condition tied to hormonal imbalances, irregular menstrual cycles, and weight gain — though more research is needed. (source)

It’s worth noting that not all results are conclusive, and more clinical studies are required to confirm how ashwagandha influences hormonal changes and reproductive health specifically.

Potential Benefits of Ashwagandha for Women’s Health

Here’s a closer look at the potential health benefits of ashwagandha that may indirectly affect your menstrual cycle:

Can Ashwagandha Cause Irregular Periods or Side Effects?

Most women tolerate ashwagandha powder or ashwagandha extract well, but it’s always wise to be aware of possible adverse effects.

Some may experience mild side effects like digestive discomfort or drowsiness. Rarely, high doses could influence hormonal changes that lead to irregular periods or temporary spotting — especially if you already have hormonal imbalances or underlying health conditions like pelvic inflammatory disease or thyroid issues.

If you’re on hormonal birth control, fertility treatments, or managing menopausal symptoms, talk to your healthcare provider before adding ashwagandha supplements to your routine.

The safety of ashwagandha during pregnancy and breastfeeding hasn’t been well-studied, so most experts recommend avoiding it during those times.

What’s the Best Way to Take Ashwagandha

If you’re considering ashwagandha supplements for hormone or stress support, here’s the best way to get started:

• Choose ashwagandha root extract from a reputable brand (keep reading for my fave)

• Combine with a balanced diet, adequate hydration, and a consistent sleep routine. Remember, you cannot supplement your way to wellness— you need a solid foundation of the fundamentals!

• Track your cycles for at least 2–3 months to observe any changes.

• Consult your healthcare provider if you experience any side effects

How I Take Ashwagandha

I am a sucker for a warm beverage before bed. Seriously, there is nothing that is as much of a non-negotiable as some sort of warm drink during my bedtime routine (okay, maybe brushing my teeth 😜).

For the last couple of years, I have been alternating between hot tea and Rest from MUD\WTR. Rest is a mushroom blend specifically made to support relaxation and sleep quality. During seasons where my stress levels are high, or my sleep is poor, this is one of my favorite tools to support my body.

Plus, it tastes really good. Think a dirty chai latte without any of the caffeine, and made with fully organic ingredients.

Rest also takes it one step further by giving you ashwagandha and other supportive herbs and mushrooms. Organic turmeric, rooibos tea, turkey tail, cinnamon, valerian root extract, and more!

Related Reads:

• My Favorite Nourishing Coffee Alternatives for Sustainable Energy

• The Ultimate Guide to Non-Toxic Period Products that ACTUALLY Work

Who Should Avoid Ashwagandha?

As with all things related to health and wellness, just because something may be good for some people, it does not mean it is beneficial for everyone.

Avoid or consult your healthcare provider before taking ashwagandha if you:

• Are pregnant or breastfeeding. Ashwagandha may stimulate uterine contractions and isn’t considered safe during pregnancy.

• Have thyroid disorders. It can increase thyroid hormone levels, which may interfere with medication or worsen hyperthyroidism.

• Take medications for anxiety, depression, or sleep. Ashwagandha can enhance sedative effects and may interact with certain prescriptions.

• Have autoimmune conditions such as lupus, rheumatoid arthritis, or multiple sclerosis—it can stimulate the immune system, potentially worsening symptoms.

• Have upcoming surgery or take medications that affect blood pressure, blood sugar, or thyroid function.

As always, it’s best to talk with a qualified healthcare provider before adding any adaptogenic herb—especially one that affects hormone balance and the endocrine system—to your wellness routine.

Final Thoughts: The Effect of Ashwagandha on Menstrual Health

So, can ashwagandha affect your period? The answer: possibly — in a good way.

By supporting your body’s stress response, regulating cortisol levels, and promoting hormonal balance, this herb may help your cycle feel more regular and your PMS symptoms more manageable.

Still, because everyone’s hormone levels and health conditions are unique, results vary. The best approach is to combine ashwagandha benefits with other natural solutions — like nutrient-rich foods, rest, gentle exercise, and stress management — for true women’s health and overall well-being.

As always, nothing on this blog is medical advice, and you should always supplement mindfully under the supervision of your primary care provider.

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