Ashwagandha for Menopause — Does It Work?
Ashwagandha for menopause — does it work?
Ashwagandha is one of the most widely studied herbal adaptogens in the world. It has a long history in Ayurvedic medicine and a growing body of modern clinical research supporting its use for stress, sleep, cortisol regulation and hormonal balance. For women experiencing the psychological and physiological challenges of perimenopause and menopause, the evidence is increasingly compelling.
What does ashwagandha do during menopause?
Cortisol and stress reduction
Ashwagandha's primary mechanism is the regulation of cortisol — the body's main stress hormone. During perimenopause and menopause, cortisol levels often become dysregulated alongside the hormonal changes, contributing to anxiety, irritability, poor sleep and weight changes. Multiple clinical trials have demonstrated that ashwagandha supplementation significantly reduces serum cortisol levels compared to placebo, with one study finding a 27.9% reduction in cortisol after 60 days.
Sleep quality
Sleep disruption is among the most common and impactful menopause symptoms. A randomised controlled trial published in PLOS ONE found that participants taking ashwagandha root extract for 8 weeks experienced significantly improved sleep quality, reduced sleep onset latency and improved sleep efficiency compared to placebo. The effect appears to be mediated through GABAergic activity and cortisol reduction.
Hormonal balance
A 2019 study specifically examining ashwagandha in perimenopausal women found improvements in menopause symptom scores after 8 weeks of supplementation, including reductions in hot flush frequency and improvements in mood. The researchers suggested ashwagandha may support thyroid and adrenal function during the menopausal transition, helping the body adapt more smoothly to declining oestrogen.
Anxiety and mood
Several trials have demonstrated ashwagandha's anxiolytic (anti-anxiety) effects. A 2019 double-blind randomised controlled trial found a 44% reduction in anxiety and stress scores after 60 days of ashwagandha supplementation. For women experiencing the heightened anxiety that frequently accompanies perimenopause, this is one of the better-evidenced natural interventions available.
Is ashwagandha safe during menopause?
Ashwagandha has a strong safety profile in clinical research at standard doses of 300 to 600mg daily. It is not a phytoestrogen and does not have direct oestrogenic activity, making it safe alongside HRT. It is not recommended during pregnancy. If you have thyroid conditions or take thyroid medication, consult your GP before using ashwagandha as it may affect thyroid hormone levels.
Ashwagandha in Kollo Balance+
Ashwagandha is one of five active ingredients in Kollo Balance+ — a liquid daily menopause formula combining lion's mane, ashwagandha, sage, magnesium and a full vitamin complex. Each ingredient was selected based on clinical evidence for specific menopause symptom areas. The liquid format ensures rapid absorption of all active ingredients.
For the complete supplement routine for women at this life stage, read our guide to the best supplements for women over 40 and our guide to vitamins safe alongside HRT.
Kollo Health was co-founded by Jenni Falconer - TV presenter, Smooth Radio breakfast host, ten-time London Marathon runner and host of the RunPod podcast. Read her story and why she created Kollo.
