Summary
Researchers have shown that supplementation with Withania somnifera (ashwagandha) root extract significantly improved sleep quality, menopausal symptoms, and body composition in postmenopausal women. The study, conducted with 66 participants aged 45 to 65 years, divided the women into two groups: one received 600 mg/day of ashwagandha and the other a placebo, for 12 weeks. The results were assessed using the Pittsburgh Sleep Quality Index and the Menopause Rating Scale. The group that received ashwagandha showed an average reduction of 5.2 points in sleep quality and a decrease of 8.1 points in menopausal symptoms, both with statistical significance (P<0.001). Additionally, the percentage of body fat decreased by 0.6% in the ashwagandha group, while the placebo group had an increase of 0.03% (P<0.01). Quality of life also improved in several areas, with no significant adverse effects reported. These findings suggest that ashwagandha may be a safe and effective option for women in menopause.
Key points
- Supplementation of 600 mg/day of ashwagandha for 12 weeks improved sleep quality by 5.2 points (P<0.001).
- Menopausal symptoms decreased by 8.1 points in the ashwagandha group (P<0.001).
- The percentage of body fat reduced by 0.6% in the group that received ashwagandha (P<0.01).
- Quality of life significantly improved in multiple domains.
- There were no significant differences in bone mineral density between the groups.
✦ For you
If you are going through menopause and have been experiencing difficulties sleeping or uncomfortable symptoms, consider trying practices that promote restorative sleep, such as establishing a regular sleep routine and creating a calm environment. Additionally, observe how your body responds to changes in diet and lifestyle. If symptoms persist, seek a qualified healthcare professional.
For practitionersExpand
Consider including ashwagandha (Withania somnifera) in protocols for menopausal women reporting insomnia and related symptoms. Assess patients' body composition and quality of life, and adjust recommendations as necessary. The safety and efficacy demonstrated in this study reinforce the potential of ashwagandha as a therapeutic option.