Ashwagandha (Withania somnifera) has been used for centuries in Ayurvedic medicine. It belongs to a class of herbs called adaptogens, plants that help the body cope with physical and emotional stress. Modern research has rediscovered ashwagandha’s ability to regulate the HPA axis, lower cortisol and support hormone balance. No wonder it shows up in so many PMS supplements 🧘♀️.
What research says
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Hormone balancing & sleep. Studies show ashwagandha can positively affect the endocrine system, improving hormone balance and sleep quality. It’s often used to support thyroid health and stabilize mood.
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Menstrual regulation. The herb may improve menstrual regularity and is being studied for people with PCOS, endometriosis and other cycle irregularities.
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PMS relief. Up to 90 % of people assigned female at birth experience bloating, headaches and mood changes before their period. Ashwagandha promotes relaxation and may ease anxiety, irritability and bloating.
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Stress reduction. Ashwagandha lowers serum cortisol levels and reduces anxiety, tempering those pre‑period mood swings. In small clinical trials, people taking 250–600 mg of ashwagandha extract daily reported significant decreases in stress and improved well‑being.
Ashwagandha belongs to a family of herbs known as adaptogens, plants that help normalize your body’s response to stressors. Adaptogens support the hypothalamic‑pituitary‑adrenal (HPA) axis, which governs cortisol and adrenaline production, allowing your body to better cope with both emotional and physical stress. Over time, they can gently coax your hormones back into balance. Some research suggests ashwagandha supplementation can improve hormone balance and overall well‑being over eight weeks. A friend named Jasmine, who struggled with irregular cycles and acne, began taking ashwagandha alongside yoga and nightly tea. Three months later her cycles became more regular, and she felt calmer and less bloated before her period 😊.
When combined with other cycle‑loving nutrients like magnesium and vitamin B6, ashwagandha creates a powerful PMS toolkit. That’s why we infuse high‑cacao chocolate with a meaningful dose of ashwagandha and other adaptogenic herbs. Each bite helps your body adapt to stress while satisfying your sweet tooth.
Because it’s gentle, ashwagandha doesn’t work overnight. Most studies run for eight to twelve weeks, and benefits build gradually. One friend swears by a bedtime ritual of sipping a warm, ashwagandha‑infused drink; after a few weeks she noticed fewer mood swings and a calmer transition into her period.
💁♀️Girl Summary
If your PMS symptoms include stress or irritability, ashwagandha might become your new BFF. Look for products that provide 250–600 mg of standardized extract and plan on taking them consistently for a couple of months. Girl Chocolate blends a gentle dose of ashwagandha into every bar, so your chocolate fix doubles as a stress‑soothing ritual. As with any herb, talk to a healthcare professional before adding it, especially if you are pregnant, nursing or on medication 💚.
📚 Sources
- Verywell Health – Ashwagandha may improve hormone balance, mood and sleep verywellhealth.com.
- Verywell Health – The herb can improve menstrual regularity and may help with PCOS, endometriosis or PID verywellhealth.com.
- Verywell Health – Premenstrual syndrome affects up to 90 % of people assigned female at birth; ashwagandha promotes relaxation and may ease anxiety, bloating and muscle aches verywellhealth.com.
- Verywell Health – Ashwagandha reduces serum cortisol and improves stress and sleep verywellhealth.com.
