Ashwagandha for PCOS—Does It Work?

Sharing is caring!

Are you looking for natural remedies to manage your PCOS symptoms? Supplements are usually the go-to for alternative treatments. But do they work? Today, I’m digging through the research about ashwagandha for PCOS.

You’re doing what you can to treat polycystic ovarian syndrome, or PCOS. Maybe you’ve changed your diet, you’re getting regular physical activity, and you’re taking birth control.

But your doctor says your blood sugar is still a bit high. Or you have yet to regularly ovulate. This can hamper any plans of pregnancy.

While many are told to cut out carbs to improve PCOS, this is rarely effective long-term. So what can you do to yield results?

Supplements may be just the thing to help your body regulate hormone levels and enhance insulin sensitivity. However, there are many supplements on the market. Which ones actually work?

If you’re new here, welcome! I’m Erin, a non-diet dietitian who specializes in diabetes, women’s health, and intuitive eating.

I am a research nerd who digs through clinical studies to determine which recommendations are effective. Nobody wants supplements and diet plans that waste money and precious time.

In today’s post, I’m looking into the evidence to see if ashwagandha is worth taking if you have PCOS. Let’s dig in!

Please note: As an Amazon Associate, I earn from qualifying purchases.

What is PCOS?

PCOS, or polycystic ovarian syndrome is a well-known hormonal condition in women that affects the ovaries. Because of that, ovulation doesn’t occur regularly which can lead to infertility.

Some hallmark signs and symptoms of PCOS include:

1. Irregular periods: Women with PCOS often experience irregular or infrequent menstrual periods.
2. High androgen levels: This is evaluated by drawing labs. Elevated levels of androgens or male hormones may lead to symptoms such as acne, excessive facial and body hair (hirsutism), and male-pattern baldness. Researchers suggest that high androgen levels may be a cause of PCOS.
3. Polycystic Ovaries: Ultrasound tests may reveal enlarged ovaries that contain multiple small cysts. It should be noted that not all individuals with PCOS have cysts.
4. Insulin Resistance: Insulin is required to keep blood sugar in balance. Insulin resistance is your body’s inability to use insulin properly. As a result, you may experience elevated blood sugars, weight gain, and an increased risk of type 2 diabetes.

PCOS treatment

It’s because of insulin resistance and propensity for weight gain that there are sweeping recommendations for weight loss and low-carb diets to treat PCOS symptoms.

Here’s the thing. PCOS is also linked with emotional eating and binge eating disorders. Dieting is not the answer. Especially restrictive ones that remove carbs.

Women with PCOS still have hunger. And to restrict a whole food group may make you even more obsessed with food.

There are non-restrictive approaches to improve your overall nutrition and metabolic health. For instance, the Mediterranean diet has been shown to improve PCOS symptoms.

Instead of taking away the foods you love, add nutrient-rich ones. That’s the route I recommend to my clients.

Other common treatments are metformin and birth control.

Per PCOS treatment guidelines, oral contraceptives are recommended in adult women with PCOS. Likewise, in combination with birth control, metformin is considered in women with PCOS when lifestyle changes don’t improve symptoms.

Yet, not everyone wants to be on medications and seek herbal supplements instead. One supplement of recent interest is ashwagandha.

What is Ashwagandha?

Ashwagandha, or Withania somnifera, is a centuries-old natural remedy that is a hot topic of research. Also known as winter cherry, ashwagandha is a plant that has been shown to have anti-inflammatory and antimicrobial properties.

In addition, ashwagandha may protect against heart disease and diabetes. It has been found that ashwagandha has a beneficial effect on the thyroid gland and may normalize adrenal activity, thereby improving reproductive system function.

Like most plants, ashwagandha is rich in phytochemicals—plant-based compounds that act as antioxidants.

There seems to be a nerve-tissue protective effect of ashwagandha in preclinical studies (animal research). Additionally, in this small study, ashwagandha was found to improve immune system markers, potentially boosting immunity.

As for fertility, ashwagandha has been shown to have promise in treating male infertility, as it may increase sperm count motility.

In another study, ashwagandha supplementation was associated with reduced stress in both men and women. It also increased testosterone in males, but not females.

Ashwagandha for PCOS: Does it improve insulin resistance?

Here’s what we’re after in PCOS—an improvement in insulin resistance and hopefully a subsequent lowering in androgens. But does ashwagandha do that?

This review looked at preclinical and human studies. When ashwagandha was used in those with diabetes, blood glucose levels were improved without side effects.

Another study reviewing plant research found that ashwagandha was a plant that reported glucose-lowering effects in humans.

A component of ashwagandha, withaferin A, has been found to significantly improve insulin sensitivity…in mice.

So the research shows promise, but it isn’t earth-shattering. Not yet anyway. Much more research is needed for me to say ashwagandha for PCOS is a must.

Cautions

Always check with your health care provider first before taking an herbal supplement. Ashwagandha is typically considered safe. Very rarely do people have a negative reaction. However, some caution should be taken if you have:

• Hyperthyroidism: it may make your symptoms worse
• Existing liver disease: in some cases, liver injury occurred after taking ashwagandha

You don’t want to take ashwagandha if you are pregnant or breastfeeding. It may also interact with sedatives, thyroid supplements, immunosuppressants, blood thinners, and anxiety meds.

As with any herbal supplement, avoid taking ashwagandha if unnecessary. The supplement industry is unregulated, and unless you get your supplement from a reputable source (with 3rd party testing), you may be putting yourself at risk for negative effects.

Recommended dose

The most commonly studied dose is 300 mg twice a day. Ashwagandha is taken in the following forms:

• Capsules or tablets
• Paste
• Juice
• Ashwagandha lehyam: Lehyam is a type of preparation of ashwaghandha prepared by adding sugar. It’s a tonic commonly used in traditional Ayurvedic medicine and is a type of herbal jam or paste.

Other supplements that are useful in PCOS management

While the research isn’t really supportive of using ashwagandha for PCOS, that doesn’t mean you don’t have other natural remedy options.

Here is a rundown of supplements that have been proven effective. I plan to do a more in-depth dive into each of these in future blog posts:

Myoinositol for PCOS

Myoinositol, combined with D-Chiroinositol in a 40:1 ratio, has been well-researched to be effective in improving insulin sensitivity.

• Myoinositol improves regularity of periods
• It can restore ovulation, fertility, and increase insulin sensitivity
• Efficacy of myoinositol has been proven repeatedly, even when comparing myoinositol with metformin
• Inosolitol supplementation may result in a reduction in BMI

Probiotics for PCOS

Probiotic-rich food and supplements have a nubmer of benefits, including improved insulin sensitivity and BMI.

• Probiotics may improve androgen levels, but doesn’t seem to reduce facial hair when compared to placebo.
• Probiotic supplementation improved fasting insulin levels and insulin sensitivity, triglycerides, and LDL cholesterol.

Omega-3 fatty acid supplements and PCOS

We know omega-3s are great for your heart, but what about PCOS? Honestly, I don’t know that there’s a person who shouldn’t be eating a omega-3 fatty acid-rich diet, or taking supplements if they don’t.

• Omega-3 supplementation improves insulin sensitivity and reduces cholesterol.

Berberine for PCOS

I’ve talked about berberine for diabetes, but do the benefits translate for those with PCOS? Well, yes!

• It may prevent type 2 diabetes, which is great for women with PCOS who are at greater risk.
• Berberine has also been shown to lower the risk of developing metabolic syndrome—a risk factor for diabetes and heart disease.
• It has been found to improve insulin sensitivity. These are all reasons berberine is listed as a potential treatment for PCOS in the 2023 PCOS treatment guidelines.

Chromium for PCOS

Chromium is a mineral that is known for its role in blood sugar metabolism. It makes sense that chromium may be an option for those with PCOS.

• Chromium: Chromium picolinate supplementation has beneficial effects on decreasing BMI, fasting insulin and free testosterone in PCOS patients.

Zinc for PCOS

Zinc is another mineral and it’s prized for is role in immune function.

• Zinc supplementation can enhance insulin resistance, reduce cholesterol, and improve hormone levels.

Conclusion about ashwagandha for PCOS

Bottom line: While ashwagandha shows promise in other areas of health, including brain health and male infertility, I can’t recommend ashwagandha for PCOS. The good news is there a lot of other excellent options.

Do you need help managing your PCOS symptoms? Want to improve insulin resistance without giving up carbs? I’ve got you, girl! We can work on intuitive eating, fun movement, and supplements that fit your needs. Book a discovery call to meet me!

Disclaimer: This information is intended as a self-help tool for your own use, at your own risk. My opinions do not reflect the values, thoughts, or opinions of the Academy of Nutrition and Dietetics or other professional health organizations.