Adaptogens for women: ashwagandha, rhodiola, maca – which to choose and when to take

Adaptogens for women is a natural supplement that has the power to support the body in adapting to stress, especially the hormonal changes associated with the menstrual cycle. ashwagandha, rhodiola and maca are the most common choices, but they have different effects and sometimes need to be used at specific phases of the cycle to achieve optimal results. This article explains the properties of each adaptogen, how they affect hormones, periods, and PMS, and provides practical tips on when to take them throughout the month.

What are adaptogens and why are they important for women?

Adaptogens These are medicinal plants that help the body adapt to physical and mental stress by modulating the stress response without sedating or stimulating it. For women, adaptogens are especially valuable because they support hormonal balance, which naturally changes throughout the menstrual cycle and affects every aspect of health—from energy and mood to sleep quality.

The hormone cortisol, secreted by the adrenal glands during stress, directly affects the HPA (hypothalamic-pituitary-adrenal) axis, which regulates the production of female sex hormones – FSH (follicle-stimulating hormone), LH (luteinizing hormone), and progesterone. When cortisol remains high for long periods (chronic stress), it competes for the same progesterone receptors in cells, effectively blocking progesterone's action. This phenomenon is called the "competitive hormone effect" and is one of the main causes of disrupted menstrual cycles, irregular ovulation, and increased PMS symptoms.

Chronic stress disrupts the HPA axis through prolonged high cortisol levels, which affects the production of GnRH (gonadotropin-releasing hormone) in the hypothalamus. GnRH is like the "director of an orchestra"—when its signals are dysregulated, the entire endocrine system is thrown out of balance. The result is irregular cycles, ovulation disruption, weaker progesterone in the luteal phase, and therefore increased irritability, insomnia, headaches, and stomach upset. Adaptogens work by reducing cortisol and supporting the proper functioning of the HPA axis., restoring normal GnRH secretion and thus natural hormonal balance. This is not a direct manipulation of hormones (like hormonal pills), but rather a support for the body's innate regulatory system.

International studies indicate that women experience higher cortisol levels in response to psychological stress than men—on average, 25–401 TP3T higher compared to men under similar stress. This biological phenomenon is called "female stress sensitivity." Furthermore, during the second phase of the menstrual cycle (luteal phase), stress sensitivity naturally increases due to lower levels of dopamine and serotonin, making stress in the second half of the cycle more intense and having a greater impact on PMS symptoms. Chronic stress worsens PMS and menopausal symptoms by directly affecting progesterone production and disrupting the cycle.

That's why adaptogen supplementation is tailored to your menstrual cycle—choosing the right adaptogen at the right phase—is key to achieving maximum benefits without unintended side effects. An energy-boosting adaptogen (such as rhodiola) in the follicular phase may cause agitation or sleep disturbances, while it supports the natural energy decline in the second phase. On the other hand, a calming adaptogen (such as ashwagandha) in the follicular phase may be too calming and reduce natural motivation, but in the second phase, it perfectly compensates for the stress of lower hormones.

Ashwagandha – the most effective adaptogen for hormones and PMS

Ashwagandha (Withania somnifera), also known as Indian ginseng, is an adaptogen with the longest-studied effect on female hormones and the menstrual cycle. This plant has a history of over 3,000 years of use in Ayurvedic medicine, where it is traditionally considered a "women's tonic"—supporting energy, fertility, and longevity. It contains active compounds called withanolides (steroidal alkalies) that act on cortisol, progesterone, and estrogen receptors, effectively reducing stress and supporting natural regeneration. The main withanolides—withaferin A and stable withanolides—are located primarily in the leaves and roots, so a standardized extract of ashwagandha should contain at least 5% withanolides for optimal effectiveness.

Ashwagandha's direct mechanism of action on women's hormones is its ability to modify the HPA axis on four levels: (1) reducing cortisol production in the adrenal glands by affecting the enzyme 11β-hydroxysteroid dehydrogenase; (2) supporting the production of DHEA (a precursor of steroid hormones), which decreases during stress; (3) modulating progesterone receptors in the brain centers that regulate menstrual cycles; and (4) supporting thyroid function (which regulates metabolism and hormone receptors). Studies have shown that ashwagandha reduces cortisol levels by an average of 27% after 8 weeks of regular use in individuals with chronic stress, and in women with menstrual disorders, lowering cortisol unblocks the secretion of natural levels of FSH and LH in the hypothalamus-pituitary. As a result, the menstrual cycle becomes more regular, ovulation becomes more stable, and PMS symptoms are reduced or completely eliminated.

Ashwagandha also supports thyroid function, which has a direct impact on menstrual cycle regulation. Results from a 2018 study published in Journal of Reproductive Health showed that Women taking ashwagandha for eight weeks showed significant improvements in menstrual cycle regularity and increased chances of conception. Furthermore, ashwagandha reduces PMS symptoms such as irritability, sleep disturbances, and migraines by acting on the nervous system.

The recommended dose of ashwagandha for women is 300–600 mg daily, preferably in the form of an extract standardized to at least 5% withanolides. Most clinical studies have used 300 mg of the extract once daily or 150 mg twice daily, with good results. Lower doses (100–200 mg) may be effective with long-term use but require 12+ weeks for full effect. Higher doses (600–900 mg) may produce faster results but increase the risk of side effects (drowsiness, stomach upset) in sensitive individuals.

Ashwagandha can be used throughout the menstrual cycle—there are no contraindications to using it during your period. Many women find that ashwagandha actually reduces period pain and irritability by supporting progesterone and reducing cortisol. It can be taken in the morning or evening, but it is recommended to take it with a meal (containing fat, as withanolides are fat-soluble) to reduce potential gastrointestinal discomfort and enhance absorption. Ashwagandha should not be taken on an empty stomach for extended periods. The first noticeable effects (reduced stress, improved sleep) may be visible after 2–4 weeks, but effects on the menstrual cycle (regulation, reduction of PMS) usually appear after 8–12 weeks of regular use, as hormonal adjustments take time.

Rhodiola – quick support for the second phase of the cycle and energy

Rhodiola rosea (Rhodiola rosea) It's an adaptogen that works much faster than ashwagandha—effects are observed after just 3–7 days of use, making it an excellent choice for targeted interventions throughout the menstrual cycle. This mountain plant, native to the Arctic and Himalayan regions, has a history of use in traditional medicine in Russia and Scandinavia, where it was traditionally given to soldiers and locals to support performance in challenging conditions. It contains the photochemical components salidroside and rosavins (polyphenols), which are the main active ingredients responsible for its adaptogenic effects. These compounds stimulate the nervous system by affecting neurotransmitters (serotonin, dopamine, noradrenaline) and increase oxygen supply to the brain by supporting mitochondrial function.

The mechanism of action of rhodiola is multi-layered: (1) increasing the activity of monoamine oxidase (MAO), an enzyme that breaks down old neurotransmitters, allowing for fresh production; (2) supporting ATP production in mitochondria, which directly increases energy at the cellular level; (3) modulating the stress hormone ACTH in the pituitary gland, reducing the stress response; (4) influencing chaperones (heat shock proteins), which protect neurons from stress damage. Rhodiola is particularly valuable in second phase of the cycle (from ovulation to menstruation), when women experience a natural decline in progesterone, decreased energy, and increased stress—a phenomenon attributed to lower serotonin and dopamine availability in the second phase. Studies show that rhodiola reduces fatigue by supporting mitochondria and ATP production (cellular energy), while also improving mood by modulating serotonin and dopamine. This alleviates typical symptoms of the second phase of the cycle: fatigue, irritability, and negative thoughts, which are natural but can be mitigated by supporting neurotransmitters.

The recommended dose of Rhodiola is 200–400 mg of extract standardized to 3% rosavins and 1% salidroside, twice daily in the morning and before noon (maximum until 2 p.m.). Most clinical studies on energy and performance have used 600 mg (300 mg in the morning and before noon) for four weeks or more. For women with mild irritability in the second phase of their cycle, a lower dose of 200 mg once daily in the morning may be sufficient. Due to its stimulating effects, rhodiola should never be taken in the evening (after 2/3 p.m.) or just before bed, as it may cause sleep disturbances, increased heart rate, or agitation. This property makes rhodiola ideal for energy support but unsuitable for women with naturally high arousal or anxiety disorders.

Many women use rhodiola only during the second half of their cycle (from ovulation to menstruation, or days 14–28 of a 28-day cycle) to support energy and mood stability, then discontinue use during the follicular phase to avoid over-stimulation and over-stimulation. This "cyclical dosing" strategy is popular and effective. There are no contraindications to using rhodiola during their period—many women find that rhodiola reduces fatigue and improves mood during the second few days of their period.

In a direct comparison with ashwagandha, rhodiola has an advantage in speed of action, but ashwagandha offers a stronger calming effect, especially for sleep disorders and anxiety. This is why many women combine both adaptogens: ashwagandha throughout the month (for profound hormonal changes) and rhodiola in the second phase (for a quick energy boost).

Maca – a multi-faceted tonic for women's energy, libido and bone health

Maca (Lepidium meyenii), also known as Peruvian ginseng, is a root exceptionally rich in B vitamins (thiamine B1, riboflavin B2, niacin B3, B5), vitamin C, and the minerals zinc, iron, copper, manganese, selenium, and boron. Traditionally cultivated by the Incas in the Andes at an altitude of over 3,500 meters, maca is considered a "superfood" supporting fertility, energy, and sexual performance. Unlike ashwagandha and rhodiola, maca does not act directly on hormones, but supports energy and sexual function thanks to its rich content of micronutrients essential for hormone production and sexual function. Maca also contains alkaloids (macaenes) and sulforanes (glucosinolates), which are compounds responsible for its aphrodisiac effect by supporting blood flow.

For women, the main value of matzo lies in three areas: (1) support for PMS symptoms – thanks to the rich content of calcium, magnesium and iron, which reduce muscle irritability, fatigue and depression typical of the second phase of the cycle; (2) support for libido and sexual function – through alkaloids and improving blood flow to the reproductive organs, which is especially important for women experiencing decreased sexual interest due to stress or hormonal disorders; (3) protection of bone health during menopause The boron in maca supports calcium absorption and natural estrogen, reducing the risk of osteoporosis. Research indicates that the boron content in maca (approximately 10–20 ppm) may improve calcium utilization by up to 251 TP3T compared to calcium supplements alone.

Studies have shown that maca is particularly effective for perimenopausal and menopausal women, reducing hot flashes, sleep disturbances, and mood swings. In a study of 14 menopausal women (Gonzales et al., 2009, published in BMC Complementary and Alternative Medicine), maca reduced the frequency of hot flashes from an average of 5–6 per day to 1–2 per day over 12 weeks. Furthermore, 60% women in the study showed significant improvements in sleep and mood.

Maca can be used throughout the menstrual cycle without restrictions – there are no contraindications in any phase. The recommended dose is 1500–3000 mg of ground maca root daily, divided into two doses (usually 750–1500 mg in the morning and evening). Higher doses (3000 mg) may produce faster results but may also cause mild stomach upset in sensitive individuals; therefore, it is recommended to start with 1500 mg and increase gradually. Initial effects may appear after 4–6 weeks of regular use, but full benefits (especially for menopausal symptoms and bone health) are usually seen after 8–12 weeks.

Comparison Chart of Adaptogens for Women: Action, Dosage, Timing

The Impact of Adaptogens on the Menstrual Cycle, Hormones, and PMS Symptoms

Understanding the impact of adaptogens on the menstrual cycle requires a brief explanation of the anatomy and physiology of the cycle. The menstrual cycle is divided into two main phases: follicular phase (days 1–14) i luteal phase (days 15–28). Day 1 is the first day of menstrual bleeding. During the follicular phase, estrogen (which naturally increases with the maturing ovarian follicle) and norepinephrine—a neurotransmitter responsible for energy, motivation, clarity of thought, and spontaneity—dominate. This is typically a "outgoing" period, when women have more energy, higher libido, and improved stress tolerance. In the luteal phase, progesterone (which produces the corpus luteum after ovulation) dominates estrogen; progesterone has a calming effect, improving sleep, but in high concentrations, it can cause a sleepy, sluggish metabolism, and lower stress tolerance. Paradoxically, it is during the luteal phase (when progesterone should be high) that women experience the highest cortisol levels in response to stress, leading to direct competition between progesterone and cortisol.

Ashwagandha supports the natural rise in progesterone in the second phase by reducing cortisol, which competes with progesterone for the same receptors. When cortisol is chronically high, progesterone cannot function properly, resulting in menstrual irregularities, eye irritation, and mood swings. Ashwagandha restores this balance, so the best results are observed after several cycles of regular use.

Due to its rapid action, rhodiola is ideal as a spot-on support during the second phase, when many women experience fatigue, autumn anxiety, and irritability. By supporting serotonin and dopamine, rhodiola counteracts the negative effects of falling estrogen at the end of the luteal phase.

Maca, thanks to its rich mineral content, supports overall stability. Its boron supports estrogen and calcium absorption, which is especially important during the second phase of the cycle, when magnesium and calcium deficiency causes cramps, muscle pain, and sleep disturbances.

For maximum support of PMS (premenstrual syndrome) symptoms, the recommended strategy is:

• The entire cycle: Ashwagandha 300–600 mg daily – long-term hormonal support and cortisol reduction
• From ovulation to menstruation: Adding Rhodiola 200–400 mg twice daily in the morning to support energy and mood in the second phase
• The entire cycle: Maca 1500–3000 mg daily – general mineral and energy support

This "multi-layered" approach addresses different aspects of hormonal imbalances: ashwagandha targets the HPA axis, rhodiola targets neurochemistry, and maca targets microneural deficiencies. Results can be seen after the first or second cycle, but full stabilization usually requires two to three months.

How to Choose the Right Adaptogen for You – A Practical Guide

Choosing the right adaptogen depends on your main ailments, cycle phase and individual needs.

Choose ashwaghandha if: Are you experiencing chronic stress, insomnia, disrupted cycles, irritability, or anxiety? Ashwagandha is the best choice if you want to address the root cause of hormonal imbalance (high cortisol). It's also safe for long-term use (over three months). Ashwagandha drops are available at ubucha.pl, with a standardized content that allows for precise dosing.

Choose rhodiola if: The main concerns are fatigue, lack of energy, and depression in the second half of the cycle, as well as rapid recovery from stress. Rhodiola will be more effective if you want quick results (3–7 days). It is recommended to use it only in the second half of the cycle to avoid oversaturation and sleep disturbances during the follicular phase.

Choose matzo if: If you're in perimenopause or menopause, experiencing hot flashes, sleep disturbances, and decreased libido, maca is also a good choice if you prefer a more "toning" support than a direct hormonal one, or if you're sensitive to the stimulating effects of rhodiola. Maca is best for long-term, consistent use.

Combine adaptogens if: You want to maximize results. Ashwagandha + Rhodiola (in the second phase) + Maca is a trio used by many nutritionists for clients with severe PMS symptoms or fertility issues. This combination is safe and synergistic.

Avoid or consult a doctor if: You are pregnant or breastfeeding (ashwagandha and rhodiola may affect pregnancy hormones); you have autoimmune diseases or thyroiditis (ashwagandha may exacerbate autoimmune disorders); you take thyroid medications (adaptogens may change their absorption); you are prone to high blood pressure (rhodiola may increase it in high doses).

Scientific Research: What They Say About Adaptogens for Women

Research on adaptogens for women's health has accelerated in the last decade, particularly in the context of menstrual disorders and fertility.

A study conducted by Naidu et al. (2012) in Journal of Ayurveda and Integrative Medicine showed that ashwagandha reduced cortisol levels by an average of 27% and stress symptoms by 56% in people taking 300 mg of the extract for 60 days. Improved sleep quality and reduced irritability were also observed in the women in the study.

Załoziński et al. (2018) in Journal of Reproductive Health conducted a randomized, controlled trial in 60 women with irregular menstrual cycles. Half received 300 mg of ashwagandha daily for 8 weeks, while the other received a placebo. The ashwagandha group demonstrated significantly more regular cycles (70% vs. 30% in the placebo group) and an increased chance of conception during the 6-month follow-up.

Bystritsky et al. (2008) analyzed the effects of various adaptogens (including rhodiola) on mood disorders. Rhodiola demonstrated comparable effects to light-medium antidepressants in reducing symptoms of depression and anxiety, with minimal side effects.

Gonzales et al. (2009) in BMC Complementary and Alternative Medicine published the results of a study on maca. Maca reduced menopausal symptoms (specifically hot flashes and sleep disturbances) in 60% women after 12 weeks of taking 1,500 mg daily. The study also showed significant improvements in libido and quality of sexual fulfillment.

According to European Medicines Agency (EMA) guidelines, ashwagandha and rhodiola are classified as "traditional herbal products," meaning they have a sufficient history of safe use (over 30 years) to be registered without full clinical trials. Maca, due to its traditional use in Peru for over 2,000 years and more recent research, has received a similar classification.

Frequently asked questions

What is an adaptogen and is it safe for all women?

An adaptogen is a medicinal plant that supports the body's adaptation to stress by regulating the HPA axis and hormones without sedating or stimulating effects. Most adaptogens are safe for adult women when dosed correctly. However, pregnant or breastfeeding women, those with autoimmune conditions, or those taking thyroid medications should consult a doctor before starting supplementation. This article is for informational purposes only and does not replace consultation with a doctor or dietitian.

Can I take ashwaghandha during my period?

Yes, ashwagandha can be safely used during your period. Many women find that ashwagandha reduces menstrual cramps and irritability by reducing cortisol and supporting progesterone. There are no medical contraindications to using ashwagandha during your period. It is recommended to take it with a meal and maintain regularity – discontinuing the dosage during your period is not necessary.

When in my cycle should I take rhodiola to avoid sleep disorders?

Rhodiola is best taken in the second phase of the cycle (from ovulation, around day 14/15 of the 28-day cycle) until the onset of menstruation, either in the morning or before noon (before 2 p.m.). Due to its stimulating effects, evening consumption is not recommended. You can discontinue or reduce the dose during the follicular phase (first half of the cycle), when natural energy is already higher thanks to rising estrogen.

Does maca affect hormones or is it safe for everyone?

Maca doesn't directly affect hormones; it contains vitamins and minerals that support sexual function and energy through micronutrient support. It's safe for almost all adults, including pregnant (after consultation) and breastfeeding women. Maca can be used throughout the menstrual cycle without restrictions, making it an accessible option for women sensitive to stimulating adaptogens.

Is the combination of ashwagandha, rhodiola and maca safe?

Yes, the combination of these three adaptogens is safe and synergistic. Ashwagandha supports hormones, rhodiola supports energy and mood in the second phase, and maca supports general minerals and sexual function. There are no known interactions between them. Many health practitioners and nutritionists recommend this combination for women with severe PMS symptoms or fertility issues. Always start with lower doses and gradually increase them over 1–2 weeks to monitor individual tolerance.

How long should I take adaptogens before I see results?

Ashwagandha: 4–6 weeks of regular use to notice reduced stress; 8–12 weeks for effects on the menstrual cycle. Rhodiola: 3–7 days for improved energy and mood. Maca: 4–6 weeks for initial effects, but full benefits (especially for menopausal symptoms) may take 8–12 weeks. Regular, daily use is key – discontinuing on weekends or using "for now" will reduce effectiveness.

Can I combine adaptogens with hormonal contraception?

Yes, adaptogens can be safely combined with hormonal contraception (pills, rings, IUDs). Ashwagandha and maca do not reduce the effectiveness of contraception. Rhodiola also has no known interactions with contraception, although some studies suggest that adaptogens may slightly reduce the need for pills by regulating natural hormones – the effectiveness of contraception remains unchanged. If in doubt, consult your gynecologist or pharmacist.

Summary: A Practical Strategy for Using Adaptogens for Women's Health

Adaptogens—ashwagandha, rhodiola, and maca—are natural, science-based tools for supporting hormonal health and stress resilience. Each has a unique profile of action and should sometimes be used at specific phases of the menstrual cycle for optimal results. Ashwagandha supports hormonal balance and reduces cortisol long-term, rhodiola quickly supports energy in the second phase of your cycle, and maca safely supports sexual function and minerals all month long.

For most women, the best approach is to start with ashwagandha (300–600 mg daily for a full month), monitor the effects for 6–8 weeks, and then add rhodiola (200–400 mg twice daily, only during the second phase) and/or maca (1,500–3,000 mg daily) if the effects are insufficient. Always consult your doctor, especially if you are taking medications or are pregnant, to ensure adaptogens are safe for you. The ubucha.pl store offers high-quality adaptogen products, standardized and verified for the content of active ingredients.