An incredible herb that I have used many times in my almost two decades of practice is Ashwagandha (Withania somnifera).  It is a traditional Ayurvedic herb known for its adaptogenic properties, which help the body manage stress.

Recent studies have explored its potential benefits for various health conditions, including neuropsychiatric disorders, physical endurance, and perimenopausal symptoms.  Ashwagandha root extract has been shown to have a positive effect on the mild to moderate hormonal symptoms in women during perimenopause. 

Reduction in Stress and Anxiety:

Ashwagandha root extract has been shown to significantly reduce stress and anxiety levels, which are common symptoms during perimenopause. This effect is likely due to its modulation of the hypothalamic-pituitary-adrenal axis and GABAergic pathways.

Improvement in Physical Endurance and Muscle Strength:

Supplementation with Ashwagandha root extract has been found to improve muscle strength, growth, and endurance. These benefits can help alleviate physical fatigue and weakness often experienced during perimenopause.

Perimenopausal symptoms:

Ashwagandha intake has been associated with increased levels of DHEA-S and testosterone, which may help in managing hormonal imbalances during perimenopause. However, no significant changes were observed in cortisol and estradiol levels. Ashwagandha supplementation was associated with a  reduction in The Menopause-Specific Quality of Life (MENQOL) symptom scoring which reflected by significant reductions in the mood and psychological symptoms, physical symptoms such as night sweats and mild hot flashes and urogenital symptoms as well. The study looked at 100 perimenopausal women and the dose given was 300mg dose given twice daily.

Ashwagandha root extract appears to offer multiple benefits for women experiencing perimenopausal symptoms. It can help reduce stress and anxiety, improve physical endurance and muscle strength, and support hormonal balance. These combined effects make Ashwagandha a promising natural remedy for managing mild hormonal symptoms during perimenopause. 

Wishing you health,

Dr. Amy Tung, ND, MSCP

Menopause Society Certified Practitioner

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*Disclaimer: Always speak to your primary care provider to discuss if this herb is right for you. Do not start any supplements prior to discussing with your medical doctor or naturopathic doctor.

References:

Ajgaonkar, A., Jain, M., & Debnath, K. (2022). Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract for Improvement of Sexual Health in Healthy Women: A Prospective, Randomized, Placebo-Controlled Study. Cureus, 14. https://doi.org/10.7759/cureus.30787.

Gopal S, Ajgaonkar A, Kanchi P, Kaundinya A, Thakare V, Chauhan S, Langade D. Effect of an ashwagandha (Withania Somnifera) root extract on climacteric symptoms in women during perimenopause: A randomized, double-blind, placebo-controlled study. J Obstet Gynaecol Res. 2021 Dec;47(12):4414-4425. doi: 10.1111/jog.15030. Epub 2021 Sep 22. PMID: 34553463.

Lopresti, A., Drummond, P., & Smith, S. (2019). A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males. American Journal of Men's Health, 13. https://doi.org/10.1177/1557988319835985.

Speers, A., Cabey, K., Soumyanath, A., & Wright, K. (2021). Effects of Withania somnifera (Ashwagandha) on Stress and the Stress-Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia. Current Neuropharmacology, 19, 1468 - 1495. https://doi.org/10.2174/1570159X19666210712151556.