Hey! Just so you know - I now write and share insights over on Substack (it's like a newsletter-meets-blog platform where we can actually talk to each other!). While this post lives here, you'll find all my new work and our growing community at https://artofmenopausing.substack.com.
If you've been following this series on natural menopause supplements, you know we've already seen why women are desperately seeking natural solutions (Part 1) and unraveled the complex story of magnesium (Part 2).
In this post, we're talking about ashwagandha for menopause - and as an Ayurvedic practitioner, I have some thoughts about how this powerful ancient herb became everyone's favorite cure-all.
Trust me, this conversation is long overdue.
From Anxiety to Sleep: Turning to Ashwagandha for Menopause
"It's amazing! It helped my friend with anxiety, sleep and hot flashes, but it made mine so much worse!"
Ah, the Ashwagandha Paradox in action. Maria's experience perfectly captures what happens when an ancient herb collides head-on with modern marketing. How can the same "natural" herb be both miraculous and problematic? Grab your chai – let's talk about what those perky wellness influencers aren't telling you about this ancient medicine.
When Ayurveda Meets Marketing: It gets messy
The Adaptogen Celebrity:
Ashwagandha has become the Kardashian of the supplement world – it's everywhere, promising everything. Stress? Ashwagandha. Anxiety? Ashwagandha. Hot flashes, insomnia, fatigue, brain fog? Ashwagandha, ashwagandha, ashwagandha! And here's the thing – technically, none of these claims are entirely wrong. This herb has been used in Ayurvedic medicine for thousands of years for many of these issues.
But here's what those glossy marketing materials (and that enthusiastic yoga teacher who's suddenly selling supplements) don't tell you: in traditional Ayurvedic medicine, ashwagandha was never given to everyone. It was prescribed selectively, based on a person's constitution (prakṛti), current condition (vikṛti), and specific imbalances. It's like casting for a play – not everyone gets the leading role, no matter how talented they are.
The Heating Dilemma:
Picture this scene from my supplement department days: A woman comes in, fanning herself, looking distinctly unhappy. "My hot flashes and sleeping is worse than ever since starting ashwagandha. But it's natural! How can it make things worse?"
Your Constitution and Ashwagandha: Your Personal Response
Let me tell you about virya (heating energy).
In Ayurvedic terms, ashwagandha increases pitta doṣa. For women already experiencing hot flashes and night sweats (classic pitta imbalance!), adding more heat to the system is like throwing gasoline on a fire and wondering why things got hotter. Natural? Yes. Helpful? About as helpful as wearing a wool sweater in a sauna.
When Strength Becomes Weakness:
Here's another classic scene: Some women taking ashwagandha for exhaustion only to end up feeling wired, anxious, and even more tired. The modern marketing narrative tells us adaptogens help us "adapt to stress" because they are smart herbs. What it doesn't tell us is that not all stress is created equal, and not all bodies respond to strengthening herbs the same way.
Think of it this way: if you're exhausted because you've been pushing too hard for too long (I see you, superwoman), taking an herb that helps you push even harder might not be the answer. Sometimes, what we interpret as resilience in action is actually our body screaming "ENOUGH ALREADY!"
The Quality Question:
Here's something else they don't put on those pretty Instagram posts: not all ashwagandha is created equal. Traditional preparation methods involved specific parts of the plant, harvested at particular times, processed in particular ways. Modern manufacturing often skips these crucial steps faster than a teenager skips breakfast.
Who Should (and Shouldn't) Take Ashwagandha:
Based on both traditional wisdom and clinical experience, here's what you need to refer to:
Might Be Helpful For:
Vata types running on anxiety and racing thoughts
Women experiencing primarily cold symptoms during menopause
Those with depleted tissue strength (dhatu kshaya)
Exercise Caution If You Have:
Significant hot flashes or night sweats (unless you enjoy feeling like a human torch)
High pitta conditions (acid reflux, skin inflammation, irritability)
Autoimmune conditions (it can stimulate the immune system)
Hyperthyroidism (it may increase thyroid hormone levels)
Kapha Folks - It's Complicated:
Here's where it gets interesting. While ashwagandha's warming energy might help with kapha's typical coldness, its building quality (that's what makes it great for strengthening) could contribute to weight gain.
It's like choosing between wearing a sweater or carrying a space heater - both warm you up, but one adds extra baggage.
A Wiser Way Forward: Working with Ashwagandha's True Nature
Instead of asking "Should I take ashwagandha?" consider these questions:
Are my symptoms more about feeling cold and depleted, or am I radiating heat?
How do I typically react to warming substances?
What's really driving my stress and fatigue?
Am I looking for a quick fix to a deeper issue?
Work with a practitioner to weigh the trade-offs for your specific situation.
A Personal Note
I'll never forget the customer who came in weekly for months, trying every adaptogenic herb we sold, determined to find her magic bullet. Nothing helped until she finally talked to me when Ayurveda was my side gig.
I helped her understand that her body wasn't asking for growth and building – it was asking for rest, nourishment, and a different way of living and that there was a better herb for her constitution.
And perhaps that's the biggest paradox of all: sometimes the most powerful medicine isn't about adding something new, but about understanding what our bodies are truly asking for. Which brings us to an even bigger conversation about supplements in general...
The story of ashwagandha - like magnesium before it - shows us why "natural" solutions require just as much wisdom and personalization as conventional ones. But here's what keeps me up at night (besides cat zoomies) : even when you find the right supplement in the right form for your body, there's still something crucial missing from this conversation.
In our next post, we'll talk about what actually happens when you start throwing multiple supplements at your symptoms - and why that perfectly curated supplement routine might be working against you.
Can't wait? The complete series is available now on my Substack 'Art of Menopausing: Hidden in Plain Sight'.
Hello again! I've moved my writing and community space to Substack, where I can focus more on what matters most - connecting deeply with you and sharing meaningful insights about [Ayurveda/menopause/wellbeing/sanskrit/midlife matters], without the technical fuss of website management.
Over on Substack, we're building something special - a space where wisdom flows both ways and every subscription (free or paid) is part of an energy exchange that helps keep this work sustainable. You'll find new thoughtful perspectives, deeper discussions, and a community that gets it.
Care to join me in deeper conversations? Head over to Art of Menopausing Hidden in Plain Sight. Everything's free to read, and you can choose to support this work with a paid subscription if it resonates with you.
Peace
Chitra