Ashwagandha for Menopause: Does it Really Help?
Quick Summary: A recent study found that Ashwagandha may help reduce menopause symptoms like hot flashes and improve bone health. The study showed that higher doses of Ashwagandha worked better than lower doses.
What The Research Found
The study looked at how Ashwagandha affects women going through menopause. The results showed that Ashwagandha helped:
- Reduce menopause symptoms: This includes things like hot flashes, night sweats, and sleep problems.
- Improve blood vessel health: This means the blood vessels worked better.
- Reduce bone loss: This is important for preventing osteoporosis.
Study Details
- Who was studied: 120 postmenopausal women.
- How long: 12 weeks (about 3 months).
- What they took: Some women took a placebo (a sugar pill), some took a low dose of Ashwagandha, and some took a high dose. Some also took Shatavari.
What This Means For You
If you're experiencing menopause symptoms, Ashwagandha might be worth considering. Talk to your doctor first. This study suggests that a higher dose of Ashwagandha might be more effective.
- Consider Ashwagandha: It may help with hot flashes, sleep, and bone health.
- Talk to your doctor: Get medical advice before starting any new supplement.
Study Limitations
It's important to remember:
- The study was relatively short.
- The study only included women from India.
- The study didn't look at long-term effects on bone health.
Technical Analysis Details
Key Findings
This study demonstrated that standardized aqueous Ashwagandha extract significantly reduced menopausal symptoms (including hot flashes and sleep disturbances), improved vascular function markers (flow-mediated dilation), and decreased bone resorption (serum CTX levels) in a dose-dependent manner. Higher doses (300 mg/day) showed superior efficacy compared to lower doses (150 mg/day) and placebo (p<0.01 for all primary endpoints). The combination with Shatavari enhanced effects on urogenital symptoms.
Study Design
Randomized, double-blind, placebo-controlled trial involving 120 postmenopausal women (aged 45-60 years) over 12 weeks. Participants were stratified by age and symptom severity into four groups: placebo, Ashwagandha 150 mg/day, Ashwagandha 300 mg/day, and Ashwagandha 300 mg/day + Shatavari 250 mg/day. Primary outcomes measured Menopause Rating Scale (MRS) scores, brachial artery flow-mediated dilation (FMD), and serum C-terminal telopeptide (CTX) for bone resorption.
Dosage & Administration
Standardized aqueous root extracts were administered orally as capsules twice daily. Doses tested:
- Low-dose Ashwagandha: 150 mg/day (75 mg twice daily)
- High-dose Ashwagandha: 300 mg/day (150 mg twice daily)
- Combination: Ashwagandha 300 mg/day + Shatavari 250 mg/day
Placebo contained microcrystalline cellulose. Compliance was monitored via capsule counts (>95% adherence).
Results & Efficacy
High-dose Ashwagandha reduced total MRS scores by 42.3% (vs. 18.7% placebo; p<0.001), with hot flash frequency decreasing by 56% (p<0.001). FMD improved by 3.8% (vs. 0.9% placebo; p=0.002). CTX levels decreased 31.5% (vs. 8.2% placebo; p<0.001). Dose-dependency was confirmed: 300 mg/day showed 1.7x greater symptom reduction than 150 mg/day (95% CI: 1.3–2.2; p=0.003). Combination therapy yielded the strongest urogenital symptom relief (p<0.01 vs. Ashwagandha alone).
Limitations
Sample size limited subgroup analyses for severe vasomotor symptoms. Short duration (12 weeks) precludes conclusions about long-term bone density or cardiovascular outcomes. Study population was exclusively Indian, limiting ethnic generalizability. Shatavari combination effects could not be isolated from Ashwagandha. No dietary or physical activity controls were implemented.
Clinical Relevance
Postmenopausal women may achieve clinically meaningful symptom relief with 300 mg/day standardized Ashwagandha extract, particularly for vasomotor symptoms and vascular health. The dose-dependent response supports using higher doses within tested ranges. Bone resorption reduction suggests potential osteoprotective effects, though DXA scans are needed to confirm density changes. Users should prioritize extracts with verified withanolide content and consult physicians before replacing HRT, especially with cardiovascular risk factors. Combination products with Shatavari may offer additional urogenital benefits.
Original Study Reference
Ashwagandha and Shatavari Extracts Dose-Dependently Reduce Menopause Symptoms, Vascular Dysfunction, and Bone Resorption in Postmenopausal Women: A Randomized, Double-Blind, Placebo-Controlled Study.
Source: PubMed
Published: 2025-04-01
📄 Read Full Study (PMID: 40347163)
