Ashwagandha for Women (2026): Benefits, Safety & Dosing Guide

Most ashwagandha research is conducted in men — but women have participated in several key RCTs, and the evidence for female-specific benefits is compelling. Here’s what the science shows.

Benefits for Women with RCT Evidence

Stress and anxiety: A 2019 RCT (62% women, n=240) found 240mg/day reduced anxiety scores by 41% and cortisol by 23% vs placebo. Effect was equal across sexes.

Female libido: A 2015 double-blind RCT specifically in women (n=50) found 300mg KSM-66 twice daily for 8 weeks significantly improved FSFI (Female Sexual Function Index) scores — particularly arousal and satisfaction.

Sleep quality: 300mg KSM-66 at bedtime improved sleep quality and morning alertness in a 2019 mixed-sex RCT (Langade et al.) — with female subgroup showing particularly strong response.

Thyroid function: Ashwagandha stimulates T3 and T4 production. For women with subclinical hypothyroidism, this can normalize thyroid function. However, it’s contraindicated for hyperthyroidism.

Safety in Pregnancy

Avoid during pregnancy. Ashwagandha has uterotonic properties (stimulates uterine contractions) and has been used as an abortifacient in Ayurvedic medicine. No safety data exists in pregnancy. Also avoid during breastfeeding.

Full review: Best Ashwagandha Supplement | Ashwagandha Side Effects

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