Ashwagandha and Menopause; 5 biggest benefits

Our resident naturopath and science lead Dr Martins loves every plant on the planet! But, when pressed on the most impactful botanical for midlife, she will always choose Ashwagandha.

One of the best researched adaptogens, it’s one of the few herbs that has research specifically undertaken with women postmenopause too. Which is why you’ll find the gold standard patented extract KSM-66 Ashwagandha , blended synergistically with a host of other beautiful ingredients in both Meno-Boost and Mood-Food.

Here’s what you need to know about Ashwagandha and menopause and the 5 biggest benefits.

What Are Adaptogens & Why Do They Matter in Menopause?

Adaptogens are a unique category of plants and herbs that help the body resist stressors—whether physical, emotional, or environmental. They don’t force the body in one direction; instead, they support it in adapting to the demands placed on it. Think of them as your personal thermostat, working to regulate stress responses, support energy levels, and restore hormonal harmony.

In menopause, adaptogens are particularly valuable. As oestrogen and progesterone decline, stress hormones like cortisol often take centre stage—contributing to fatigue, anxiety, poor sleep, and inflammation. Adaptogens help modulate the body's response to stress, making them a natural ally for midlife wellness.

Ashwagandha: The Most Researched Adaptogen for Menopause

Among the many adaptogens available, Ashwagandha (Withania Somnifera) stands out. Used for over 3,000 years in Ayurvedic medicine, modern science has validated its benefits—particularly for women navigating perimenopause and menopause.

Ashwagandha and Menopause: 5 Biggest Benefits

• Reduces Stress & Anxiety
  Cortisol, the body's primary stress hormone, plays a major role in how we experience menopause. Chronic high cortisol can worsen hot flashes, fatigue, and brain fog. Clinical studies show that Ashwagandha significantly reduces stress and anxiety by lowering cortisol levels. One study found that participants taking Ashwagandha extract experienced a 27.9% reduction in cortisol compared to a placebo group.¹
  
  
• Supports Better Sleep
  Night sweats and fluctuating hormones often lead to disrupted sleep. Ashwagandha helps by promoting relaxation and improving sleep quality. Research suggests that KSM-66 Ashwagandha, the most clinically studied form, can increase restorative sleep and reduce insomnia—helping you wake up feeling refreshed.
  
  
• Boosts Energy & Reduces Fatigue
  One of the most frustrating menopause symptoms is persistent fatigue. Ashwagandha enhances mitochondrial function—the energy centers of our cells—leading to improved stamina and reduced feelings of burnout. A study found that women taking KSM-66 Ashwagandha reported a 79% reduction in fatigue after 8 weeks.
  
  
• Enhances Cognitive Function
  Brain fog and memory lapses can be unsettling in midlife. Ashwagandha has been shown to enhance cognitive function, improving focus, reaction time, and memory recall. In clinical research, women supplementing with KSM-66 Ashwagandha experienced significant improvements in executive function and mental clarity compared to a placebo.
  
  
• Supports Hormonal Balance & Libido
  With hormonal fluctuations come shifts in mood, energy, and even libido. Ashwagandha helps regulate hormone levels, particularly by supporting the adrenal glands, which take on part of the body's estrogen production post-menopause. Studies indicate that women taking Ashwagandha reported improved sexual function, increased arousal, and overall better well-being.
  

Why KSM-66 Ashwagandha?

Not all Ashwagandha is created equal. KSM-66 Ashwagandha is the highest-concentration, full-spectrum extract available, meaning it contains the optimal balance of active compounds for maximum benefit. It is also one of the most clinically studied forms, with over 24 research-backed trials demonstrating its efficacy. Which is why you will only find KSM-66 Ashwagandha in MPOWDER formulations too.

Why MPOWDER's Meno-Boost & Mood-Food?

While Ashwagandha is a powerful tool for menopause, it works best when combined with other powerful botanicals. At MPOWDER, we carefully formulate our supplements to harness the power of herbal synergy—blending Ashwagandha with lemon balm and bacopa in our best selling capsules Mood-Food, and with Maca and more in our foundational powdered formulation, Meno-Boost

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Safety note: Nature packs a powerful punch. Before you introduce anything new to your routine, always consult with your medical practitioner first.