Ashwagandha benefits go way beyond stress relief — and they can make a real difference in midlife.
If you’ve been feeling frazzled, foggy, flatlined in the bedroom — or just flat-out tired — let me tell you about one of my favorite natural supports: ashwagandha.
I didn’t stumble across this herb until I was knee-deep in my own menopause storm. When everything felt off — my sleep, my mood, my metabolism — ashwagandha was one of nature’s quiet wonders that gently helped me feel more like myself again.
Of course, like any other herb, it doesn’t work miracles. But here’s the magic: it helps your body remember balance. And in midlife, that’s no small thing.
So let’s dive into the top ashwagandha benefits for menopause — the ones I’ve felt myself, and the ones I think every midlife woman should know about.
Ashwagandha Benefits for Menopause — You Don’t Want to Miss Out!
1. Easing Mood Swings, Anxiety & The Emotional Whirlwind!
You know those days when your fuse is short, your thoughts are spinning and everything just feels… too much? That’s when you should let Ashwagandha come in.
It works by helping your brain regulate feel-good neurotransmitters, like serotonin and dopamine. These little messengers are your mood and emotional stabilizers.
When they’re supported, your nervous system feels safer. Which means fewer tears over that burnt toast, reduced anxiety and less internal buzzing at 3 a.m.
This isn’t about numbing your feelings.
It’s about taking the edge off so you can actually feel like you.
2. Promotes Sleep That Doesn’t Leave You More Exhausted!
High cortisol (your stress hormone) is a major sleep-wrecker — and hormonal fluctuations in menopause can make that worse.
Ashwagandha can be your little helper though if you want to lower stress levels naturally! This herb encourages natural melatonin production — so your body can remember how to wind down at night.
Less racing mind. More actual rest.
That alone makes it worth having in your menopause toolkit.
3. A Boost for a Sluggish Midlife Metabolism!
Weight suddenly creeping up — even when you’re eating the same? Well, welcome to the hormonal and metabolic slowdown.
Ashwagandha supports your thyroid by helping convert T4 into active T3 — which plays a key role in metabolic function. It’s not a magic pill, but it can give your system the nudge it needs to start moving again and burn up those clingy extra pounds!
4. Yes, It Can Help with Libido Too!
Loss of desire. Vaginal dryness . That “I could take it or leave it” feeling.
You’re not broken. You’re not alone. But you don’t have to stay stuck there.
Ashwagandha benefits intimacy by increasing circulation (yes, including down there), enhancing sensitivity and natural lubrication. Add in lower stress and calmer nerves — and suddenly desire doesn’t feel so out of reach.
But hey, remember: Desire isn’t just hormones. It’s also about presence, energy and connection!
5. Cooling the Fire of Hot Flashes & Night Sweats!
Ashwagandha doesn’t mess with estrogen levels, supports your adrenal glands and lowers inflammatory stress proteins.
Those are all needed to reduce hot flashes and nights sweats! Yup, those classic menopause symptoms we all know.
Less internal stress = fewer hormonal rollercoasters = fewer nights soaked in sweat.
And that, my friend, is a big win.
6. Protecting Your Brain and Bones!
Brain fog, forgetfulness and the dreaded mid-sentence blank stare — they’re real.
Ashwagandha supports your neurons against oxidative stress and boosts calming GABA activity, which helps with memory and focus.
And here’s something fascinating: it may even slow bone loss by supporting the cells that rebuild bone. That’s pretty exciting if you’re concerned about osteoporosis in the years ahead.
How Does Ashwagandha Work?
Ashwagandha is what’s called an adaptogen — meaning it helps your body adapt to stress instead of forcing it in one direction.
→ It doesn’t spike your hormones.
→ It doesn’t shut them down.
→ It simply nudges your body back toward balance.
In midlife, when everything feels like it’s swinging out of rhythm, that kind of gentle recalibration is exactly what we need.
What You Need to Know Before Trying Ashwagandha
Ashwagandha is generally safe, but it’s potent too. Some women feel energized, others sleepy.
That’s why I always suggest starting small, seeing how your body responds, and cycling your use (instead of taking it endlessly).
If you’re pregnant, on medication or have thyroid conditions, check with a trusted practitioner first.
And one more tip — skip the raw powder unless you like barnyard smells. Capsules or tinctures are much friendlier (and less horse-scented!).
The Bottom Line
Midlife is demanding. Our bodies juggle a thousand little shifts at once.
We need all the steady, natural support we can get — and with its calming, balancing and energizing effects, ashwagandha has earned a permanent spot in my herbal favorites.
It’s not hype. It’s not a cure-all. But with all these ashwagandha benefits for menopause, it’s a trusted ally when your hormones, energy or emotions are wobbling.
Try it, notice the shifts, and let it work gently alongside you.
FAQ: Ashwagandha Benefits for Menopause
What are the main ashwagandha benefits for menopause?
Ashwagandha can help calm mood swings, lower stress and cortisol, improve sleep, support thyroid and metabolism, ease hot flashes, boost libido, protect memory, and even support bone health. It’s not a cure-all, but it’s a gentle adaptogen that helps your body find balance.
Does ashwagandha really help with sleep in menopause?
Yes — one of the best-known ashwagandha benefits is better sleep. It lowers cortisol (your stress hormone) and supports melatonin production, which makes it easier to fall asleep and stay asleep. Many women also find it calms the “3 a.m. racing mind.”
Can ashwagandha boost libido in midlife?
It can help! Ashwagandha supports circulation (including to intimate areas), reduces anxiety, and helps your body feel more relaxed. Together, those shifts can increase sensitivity, natural lubrication, and desire. Of course, libido is also about energy, connection, and presence — but ashwagandha can definitely support that spark.
Is ashwagandha safe to take during menopause?
For most women, yes. It’s generally well-tolerated, but it’s also potent. Start with a small dose, see how your body responds, and cycle your use. If you’re pregnant, on medication, or have thyroid issues, check with a trusted practitioner first.
References:
ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
health.clevelandclinic.org/what-is-ashwagandha
frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1439294/full
pubmed.ncbi.nlm.nih.gov/34553463/
Gita is the founder of My Menopause Journey. Since 2014, she has been supporting midlife women by sharing hard-earned learnings from her own experience. To advance her knowledge, Gita puts a lot of her time and effort into understanding the broad spectrum of women’s health. She immerses in extensive research about the physical, mental and emotional aspects of menopause. Gita believes in the life-changing power of healthy, holistic living — this is where she anchors her message to all women. Learn more about her marvelous mission in About us - My Menopause Journey.
Hi
Yes I found the ASWAGANDHA really amazing.
For calm and sleep.
I personally buy the best brands and find it worth it as you don’t need much.
I think its one of the best products .
Hi @Karen,
Thanks for reaching out.
I’m happy to know that Ashwagandha is working well for you. It’s a wonder herb indeed, also great for relieving stress! 😊
All the best,
Gita 💜
WHAT DOSE OF ASHWAGANDHA do I need for menopause relief? Doest it need to be the root and taken with anything else?
Thank you
Hi Susie,
Both the roots and berries of Ashwagandha are used to make medicine.
They can come in different forms such as powders, capsules or tinctures.
I haven´t heard that you must take it with something else, but please, always read the label! The recommended dose is usually stated on the product label too.
More importantly, you must always check with your practitioner first, especially if you are taking any medication! Some supplements might interfere or cause certain interactions.
Thank you and all the best!
Gita
When you say have test done do you mean bloods to see the level of oestrogen in the blood. I have been peri menopausal for two and half years and I am still waking regular at 4am . I have a herbalist and her medicine has helped with many of my symptoms anxiety worrying poor concentration etc . I did suggest I get bloods done she did not think this necessary .
Lois age 49
Hi Lois,
I’m referring to both hormone and nutrient tests. You’re not required to take tests, but it’s always good to know your hormone or vitamin and mineral levels.
Tests will narrow down what is happening in your body, and it is better to understand what´s missing or not.
Good to hear that herbs have relieved some of your symptoms! 🙂
All the best,
Gita
I was wondering with the ashwaganda tea , it’s 2000 mg milligrams in one packet , how much or how many teas a day should I drink to help with the hot flashes from perimenopause?
Hi Nikki,
Thanks so much for stopping by! 🌸
I completely understand how challenging those hot flashes can be, and it’s wonderful that you’re looking for natural ways to support yourself.
That said, 2000 mg per packet does sound quite high compared to what most research recommends (usually around 250–500 mg).
Ashwagandha’s strength and formulation can vary a lot between brands, so it’s really important to check the label on the tea you’re using. They’ll usually offer guidance on how many servings are safe to enjoy each day.
And remember — every body is different, especially during perimenopause. It’s often best to start with a smaller amount and listen closely to how your body responds. 💛
If you’re ever unsure, reaching out to your healthcare provider is always a smart move.
Wishing you plenty of relief and calm on your journey!
Warmly/Gita
I am a year and a half into menopause and the crushing fatigue and brain fog are hard to deal with. No matter how much I rest, I am still exhausted and very weak. I live in a constant brain fog, I can’t remember anything and have trouble recalling even common words. I know my children think I am losing my mind and it sometimes feels like I am. What specific herbs, adaptogens, etc. would you recommend I try for the severe fatigue, brain fog and memory problems? Thanks.
Hi Maria,
I think you should see your health practitioner and have tests done.
Supplementing without knowing what is lacking is not advisable.
When we hit menopause our body needs a bit slower pace to deal with
all the hormonal changes. Stress makes our symptoms a lot worse.
We also need to fuel our body with really good food.
Taking care of ourself should be a top priority.
I myself take B-vitamins, Magnesium, D3+K2 and some Ashwagandha and
Maca when I need extra support.
All the best,
Gita
I found that I felt great on Ashgawandha, but found I gained weight around the hips and thighs. This was not a problem until I took this herb. This is the only thing that has changed in my diet. Sad cause I like the energy and being alert on this product. SO, now I am only taken this before a meeting…
Hi Renee,
Good to hear that you like Ashwagandha! The herb helps with weight loss, so you might want to consult your doctor about the weight gain on your hips and thighs. It may be caused by other things. Sometimes, even if we’re eating healthy, it’s good to be active too.
Thanks for sharing your experience with us. Come back anytime.
Take care,
Gita
I haven’t started using Ashgawandha yet and wanted to know if it is safe to use with Depakote which I use for seizures.
Hi Victoria,
Thanks for sharing your concern with us. However, we don’t give medical advice on our site.
Please see your doctor for proper guidance.
Don’t hesitate to come back and share how it goes for you.
Best Regards,
Gita
I just discovered Ashgawandha yesterday . I was looking for something to help control my Anxiety and postmenopausal depression and sleeplessness.
Have taken twice so far.
After taking yesterday ,I instantly but subtely felt normal again. That tight feeling melted away.. And I slept better too. I will let you know how this journey pans out. I’m hopeful that I’ve finely found a solution.
I’ve used other natural remedies including a product called’ Hotflash ” and vitamin b complex. Exversise. Also Estrogen. These only provided minimal releif. VERY minimal. So we shall see.
I just discovered Ashgawandha yesterday . I was looking for something to help control my Anxiety and postmenopausal depression and sleeplessness.
Have taken twice so far.
After taking yesterday ,I instantly but subtely felt normal again. That tight feeling melted away.. And I slept better too. I will let you know how this journey pans out. I’m hopeful that I’ve finely found a solution.
I’ve used other natural remedies including a product called’ Hotflash ” and vitamin b complex. Excersise. Also a product “Estroven”. These only provided minimal releif. VERY minimal. So we shall see.
Hi Carol,
Yes, please share with us how it will work out for you.
Check out our article about anxiety and depression as well to get some more ideas. You find it here https://mymenopausejourney.com/anxiety-depression/
Take care!
I’ve been suffering with insomnia for years now due to the excessive use of caffeine and working the grave yard shift. A friend of mine recommended Ashwagandha, and trust me, so far these supplements are working wonders for me. I am now getting my full night’s rest thanks to these supplements.
Good to hear that you found Ashwagandha to be helpful Jason :-). Getting that full night sleep is very important for your overall health.