Research review
What does ashwagandha do for women? What the research does and doesn't show
There's no ashwagandha research specific to women as a general category — most human trials enrolled men, or mixed groups without separate results by sex. The clearest evidence specific to women comes from two menopause and perimenopause trials of a root extract, not root powder.
There's no body of research testing ashwagandha in "women" as its own category. Most trials enrolled men only, or mixed groups without reporting results separately by sex. The clearest evidence specific to women comes from two placebo-controlled trials in perimenopausal and menopausal women, both testing a root extract rather than root powder.
What the evidence doesn't support
It doesn't support a general "ashwagandha for women" benefit distinct from what's studied in mixed or male populations — that framing doesn't match how the research is actually organized. It doesn't support a female-specific dose; none has been tested. And it doesn't support use during pregnancy, breastfeeding, or while trying to conceive, regardless of anything else on this page — that caution holds independent of any potential benefit discussed below.
What the trials found
The two trials that specifically enrolled women, and reported results for women, are both about perimenopause and menopause. A 2021 randomized, placebo-controlled trial gave 100 perimenopausal women with climacteric symptoms 600 mg/day of a root extract for 8 weeks; menopause symptom scores and quality-of-life scores improved significantly versus placebo, and estradiol rose while FSH and LH fell. A more recent trial found the same pattern in 60 women aged 45-55 over 56 days, including fewer hot flash events. Both are covered in depth on our ashwagandha and menopause review — neither tested root powder, and neither enrolled women outside that life stage.
Outside of menopause specifically, most of the research on stress, cortisol and cognition either enrolled men, enrolled mixed groups without a sex-specific breakdown, or didn't report sex as a variable at all. A 2025 meta-analysis of 7 cortisol trials (488 participants) and a 2014 review of 5 anxiety and stress trials both pooled participants this way — there's no separate result for women to report from either one. That's a gap in the research, not a finding that ashwagandha doesn't work differently by sex; it simply hasn't been studied that way for most outcomes.
One question that comes up often — whether ashwagandha raises or lowers estrogen — only has an answer in the menopause context: both trials above measured higher estradiol in perimenopausal and menopausal women taking the extract. That result doesn't extend to premenopausal women, whose hormone cycles weren't studied in either trial.
Questions people ask
What does ashwagandha do for women?
Outside of menopause and perimenopause, there isn't a body of women-specific research to answer this from directly — most trials either enrolled men or didn't separate results by sex. The clearest women-specific evidence is the menopause research above.
How much ashwagandha per day for females?
No trial has established a female-specific dose. The menopause trials used 600 mg/day of an extract; that's not the same material as root powder, and no dose has been tested for premenopausal women.
Is ashwagandha safe for women?
The trials above reported only mild, temporary side effects. The same general cautions apply to everyone regardless of sex: documented liver-injury case reports, measurable thyroid-hormone activity, and a hard no during pregnancy and nursing.
Does ashwagandha increase estrogen?
In perimenopausal and menopausal women specifically, yes — both trials that measured it found higher estradiol with the extract than with placebo. That hasn't been tested in premenopausal women.
Can women take ashwagandha while trying to conceive?
No — this falls under the same pregnancy and fertility caution as trying to conceive generally. Ask a doctor before using any supplement while trying to conceive.
When to talk to a doctor
Menopause symptoms that are severe or disruptive, irregular bleeding, or any fertility concern are worth a doctor's evaluation rather than a supplement search. If you're pregnant, nursing, or trying to conceive, don't use ashwagandha without medical advice. If you take thyroid medication, a sedative, or hormone therapy, talk to a doctor before adding any supplement.
Related reading: ashwagandha and menopause, ashwagandha and stress, and ashwagandha and cortisol.
Sources
- A prospective, randomized, double-blind, placebo-controlled study on efficacy and safety of Ashwagandha root extract (Withania somnifera) for managing menopausal symptoms in women In 60 women aged 45-55, an ashwagandha root extract for 56 days reduced menopause symptom scores and hot flash events, and shifted several reproductive hormone levels, versus placebo.
- Effect of an ashwagandha (Withania Somnifera) root extract on climacteric symptoms in women during perimenopause: A randomized, double-blind, placebo-controlled study In 100 perimenopausal women, 600 mg/day of ashwagandha root extract for 8 weeks reduced climacteric symptom scores and improved quality of life versus placebo, and shifted estradiol, FSH and LH but not testosterone.
- Dual impact of Ashwagandha: Significant cortisol reduction but no effects on perceived stress - A systematic review and meta-analysis A 2025 meta-analysis of 7 trials (488 participants) found ashwagandha significantly lowered cortisol versus placebo, but a matched analysis of 6 trials found no significant effect on self-reported perceived stress.
- An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera) A 2014 review of 5 small trials found ashwagandha extract improved anxiety/stress scores versus placebo, with the authors flagging bias risk across all five.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.