Ashwagandha and PCOS: Is this the miracle cure for your symptoms?
PCOS can be difficult and exhausting to manage, especially considering how many different symptoms there are and how they vary between individuals. With a multitude of treatment and management options available, navigating this condition can become even more confusing. In addition to vitamin and mineral supplements for PCOS, herbal and holistic medicines are one popular method that may help improve the lives of PCOS individuals, but what does the research actually say? This blog post will focus on ashwagandha and PCOS - specifically whether there are any benefits of ashwagandha in managing your PCOS symptoms and how you can incorporate it into your diet, should you wish to do so.
What is ashwagandha?
Ashwagandha, also known as Withania Somnifera and ‘Indian Ginseng’, is an adaptogenic herb. It has been used in ayurvedic medicine for centuries, helping to alleviate stress and maintain balance within the body. Some of the claimed beneficial effects of ashwagandha like anti-tumour, anti-stress, anti-inflammatory and cognition promotion, have also been observed in many clinical studies (1). But what about PCOS? Can this ancient herb alleviate and improve your PCOS symptoms?
Ashwagandha benefits and PCOS
PCOS is a multifaceted condition and individuals with PCOS can experience few or many varying symptoms. Below we will highlight how ashwagandha may improve some of the common symptoms associated with PCOS.
1. Hormone balance
The adaptogenic nature of ashwagandha can be used to create harmony within the hormone regulation system within the body. As PCOS is usually caused by an imbalance of many hormones (oestrogen, testosterone, luteinising hormone & follicle stimulating hormone etc), attempts to regulate them is key to symptom management. Ashwagandha alongside other treatments can help regulate these hormones and thus improve the management of PCOS (2).
2. Stress management
Stress reduction is a key way to manage and control life with PCOS and is often one of the first recommendations following diagnosis. Ashwagandha has been used extensively in ayurvedic treatments to alleviate stress. It is thought to do this by blocking or reducing the effect of hormones related to stress such as cortisol. High cortisol levels tend to be linked to higher blood sugar levels, and reduced insulin secretion as this allows the body to be ready for action in times of stress.
A systematic review of randomised controlled trials (the gold standard for clinical studies!) exploring the effects of ashwagandha on stress, found significant reductions in both stress and anxiety following supplementation. These studies were in people without PCOS, and although it is promising that they conclude that ashwagandha can reduce stress and anxiety, the authors also suggest that further high-quality studies are needed to firmly establish the clinical efficacy of the plant in stress management. Despite this need for further research, especially in those with PCOS, it is possible that the stress reduction benefits seen in these studies can be applied to managing stress with PCOS (3).
3. Sleep management
Although the exact causes are unknown, many individuals with PCOS can experience problems with sleep, such as sleep apnea and general tiredness. Research has suggested that many of the conditions associated with PCOS such as insulin resistance, cortisol & melatonin function, and even stress and anxiety, may contribute to poor sleep (4).
Studies have suggested that ashwagandha supplementation is linked to better quality sleep (5), especially in those with insomnia (6) Animal studies suggest that this sleep promoting effect of ashwagandha is due to its impact on receptors of a neurotransmitter in the brain called GABA (7).
So if you experience sleep problems then trialling ashwagandha in combination with other strategies to improve sleep may be useful in the short term, however it is best to discuss with a healthcare professional who can advise you on the best dose and how long to supplement for in order to best avoid side effects.
4. Blood sugar regulation & insulin resistance
Women with PCOS are at a greater risk of insulin resistance, which can lead to many symptoms including weight gain, irregular periods and even infertility.
Studies in animals have shown that ashwagandha can help regulate blood glucose levels and thus improve insulin resistance (8), and a small human study involving 6 people with diabetes found ashwagandha may help manage blood sugar levels as they found ashwagandha supplementation led to a decrease in blood sugars comparable to that of an oral hypoglycemic drugs (9). Although promising, these studies are small and limited in number so before we can make recommendations on the use of ashwagandha for managing insulin resistance in PCOS many more good quality studies are needed.
5. Improves cholesterol
Individuals with PCOS are more likely to have higher levels of total cholesterol and LDL cholesterol (harmful & damaging cholesterol that can lead to cardiovascular disease). This is possibly caused by insulin resistance in PCOS (10).
Research has shown total cholesterol and LDL cholesterol levels were significantly reduced in female rats when given a supplement of ashwagandha. It is important to note however that this may not apply to humans and so more research may be needed to fully understand how effective ashwagandha is in improving cholesterol levels.
6. Fertility
Irregular menstrual cycles are a common result of PCOS, possibly leading to issues in fertility. Ashwagandha has the potential to improve many factors related to successful conception including libido, overall wellbeing, stress levels as well as maintaining key hormones (testosterone, LH, oestrogen) (11), though again, there is limited research in this area and so more studies are needed to make solid recommendations.
7. Inflammation
Inflammation is common in individuals with PCOS. Although there are no studies available testing ashwagandha for inflammation in PCOS, studies have suggested that ashwagandha reduces the production of molecules that cause inflammation within the body whilst also increasing the production of those that reduce inflammation. Therefore this may be helpful in reducing the symptoms and pains usually associated with inflammation in PCOS (12), but we cannot make recommendations for PCOS until it has been studied in this population.
Incorporating into your diet
Ashwaghandha can be found in many forms. Common ones that you can purchase include;
Powder
Capsules/ Tablets
Extracts
Gummies/ Soft gels
Tea
The effects may vary depending on the type of ashwagandha supplement, standard, clarity and dosage.
How much ashwagandha to take
There are currently no guidelines on the correct dosage of ashwagandha, possibly due to the long term effects being clinically unknown. Most supplements/capsules contain doses varying from 250-1500 mg and the most common dosage is 1000mg for up to 3 months. It is best not to exceed these levels and if you are keen to trial ashwagandha supplementation then it is important to speak to a registered health care professional (13).
Side effects/risks of ashwagandha
Although small amounts of ashwagandha is thought to be safe in the short term (under three months), it is not recommended to take it for long durations as there is no data on the safety of doing so. Consuming higher amounts may lead to side effects such as, stomach discomfort, diarrhoea, vomiting, and although rare, could cause liver problems.
Who ashwagandha is not suitable for
Ashwagandha is not recommended for the following individuals (13):
Pregnant & Breastfeeding: Supplements, unless advised by a healthcare professional, are generally not recommended during pregnancy and breastfeeding and thus it is best to refrain from ashwagandha supplements during this important period.
Autoimmune diseases: ashwagandha has been shown to amplify the effects of the immune system, in autoimmune diseases such as multiple sclerosis, lupus and rheumatoid arthritis this may cause more harm than good.
Thyroid Issues: In some cases ashwagandha can increase thyroid hormones in the body and so those already struggling with a thyroid disease or taking thyroid medications should avoid this supplement.
Surgery: ashwagandha can interfere with the central nervous system which can be beneficial in some cases - think stress, but following surgery this effect may be heightened which can be damaging. It is recommended to stop taking ashwagandha supplements two weeks prior to surgery.
Certain Medication: individuals taking immunosuppressants, sedatives, thyroid hormones, diabetes and high blood pressure medication should be cautious with ashwagandha supplements as the combined effects can be detrimental. It’s also important to check with your doctor or a licensed healthcare professional for any possible interactions between the supplement and medication you are taking.
Is ashwagandha good for PCOS?
So, is ashwagandha a miracle ingredient that will cure the symptoms of PCOS……unfortunately it is too early to tell as research specifically in PCOS is lacking!
As we have seen, ashwagandha may be a useful herb with many beneficial effects such as improving immunity, regulating hormones, aiding fertility, and above all managing stress and sleep. Therefore, ashwagandha has the potential to alleviate and reduce the severity of PCOS and its related symptoms, however we cannot make that conclusion yet.
There is no set recommendation on the type and amount of ashwagandha supplement to take, but generally it is thought that it is best to limit it to 1000mg for less than three months, due to the limited evidence available on its long term effects. If you do choose to try ashwagandha for PCOS management, it is important to be aware of the potential side effects and contra-indications and of course, to consult a healthcare professional before starting any supplementation, to avoid any harm.
Check out our PCOS BLOG for more information and tips on managing your PCOS symptoms.
References:
An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda - PMC
A Systematic Review: Ayurvedic Herbal Medicine for Women with Polycystic Ovary Syndrome
Sleep disturbances in women with polycystic ovary syndrome: prevalence, pathophysiology, impact and management strategies - PMC
Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis
ASHWAGANDHA: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews