Research
Ashwagandha vs. Maca: Best for PCOS Fertility
Explore the benefits of Ashwagandha and Maca for managing PCOS and enhancing fertility, helping you choose the right supplement for your needs.
July 11, 2025
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Explore the benefits of Ashwagandha and Maca for managing PCOS and enhancing fertility, helping you choose the right supplement for your needs.
Struggling with PCOS and fertility? Ashwagandha and Maca are two natural supplements often considered for managing symptoms. Both offer unique benefits, but which one is right for you?
Quick Overview:
Key Takeaway: Choose based on your symptoms - Ashwagandha for stress and hormonal regulation, Maca for energy and libido. Always consult a healthcare provider before starting supplements.
Keep reading for detailed comparisons and safety tips!
Ashwagandha (Withania somnifera) is an herb deeply rooted in Ayurvedic medicine, where it has been used for over 3,000 years. Known for its stress-relieving properties, this herb helps the body adapt to stress and supports hormonal balance, thanks to its active compounds called withanolides.
For women dealing with PCOS, ashwagandha can be particularly helpful. Chronic stress often worsens PCOS symptoms and can negatively impact fertility, but ashwagandha’s stress-relieving qualities may offer relief. Additionally, it contains isoflavones and flavonoids, which mimic estrogen activity and may encourage a healthier reproductive system through its anti-inflammatory properties. These combined effects make it a natural ally in managing PCOS-related challenges.
Ashwagandha’s ability to promote hormonal balance is key to its role in supporting fertility for women with PCOS. Research indicates that it can help regulate hormones like testosterone, luteinizing hormone (LH), and estrogen, while also encouraging regular menstrual cycles. In one study, women who took 250–600 mg of ashwagandha extract over eight weeks experienced reduced cortisol levels, improved ovulation, and more consistent menstrual cycles.
The herb’s anti-inflammatory properties also play a role in managing PCOS symptoms [6, 16, 19]. Beyond its impact on hormones and inflammation, ashwagandha has been shown to benefit sexual health. A 2022 study revealed that women taking 300 mg of ashwagandha root extract twice daily for eight weeks reported noticeable improvements in desire, arousal, orgasm, and overall sexual satisfaction.
"Ashwagandha offers promising benefits for regulating hormone imbalances, managing blood sugar, reducing inflammation, and easing stress for women with PCOS."
- Taylor Stolt, RDN, LD, CLT, IFNCP
While ashwagandha shows potential for improving fertility, it’s important to use it responsibly. Low doses are generally safe for short-term use - up to three months. However, higher doses may cause side effects such as stomach discomfort, diarrhea, vomiting, or, in rare cases, liver issues.
Certain groups should avoid ashwagandha, including those who are pregnant, breastfeeding, or managing autoimmune conditions. Since it can interact with specific medications, consulting a healthcare provider before starting supplementation is essential, especially if you’re taking other prescriptions.
When choosing an ashwagandha supplement, look for high-quality options standardized for withanolide content. Always follow the dosage instructions provided on the product label or as advised by your healthcare provider. High-quality supplements are typically priced around $49.00.
Although ashwagandha isn’t a cure for PCOS, it can be a valuable addition to a broader management plan. Combining it with a balanced diet, regular exercise, and stress-reduction techniques may help alleviate symptoms and enhance overall well-being. Up next, we’ll take a closer look at Maca as another natural option for supporting fertility in women with PCOS.
Maca (Lepidium meyenii) is a plant native to Peru, closely related to cruciferous vegetables like broccoli, cauliflower, and kale. For over 2,000 years, this resilient plant has thrived in the high Andes, where local populations traditionally consume more than 100 grams of maca root daily.
What makes maca stand out, especially for women with PCOS, is its rich nutritional profile. The dried root is packed with proteins, carbohydrates, and essential fibers. It contains 13% to 16% protein and is loaded with essential amino acids, making it a nutrient-dense addition to any diet.
But maca offers more than just basic nutrition. It’s rich in unique bioactive compounds like macamides, macaridine, alkaloids, and glucosinolates. Remarkably, fresh maca hypocotyls have up to 100 times more glucotropaeolin than other cruciferous vegetables like broccoli or cabbage. These compounds contribute to maca’s status as an adaptogen, which may help the body manage stress and maintain hormonal balance. This combination of nutrients and adaptogenic properties makes maca a fascinating option for addressing hormonal imbalances.
Maca’s potential to support fertility in women with PCOS lies in its ability to influence hormonal balance through the hypothalamus–pituitary axis. The plant’s phytochemicals may help regulate key hormones like estrogen, progesterone, and testosterone. This is especially relevant since PCOS affects 6–13% of women globally and is a leading cause of ovulation problems and infertility.
"Maca root helps nourish and stimulate the hypothalamus and pituitary glands - the body's master glands that regulate hormone production. This support can have a downstream effect on the ovaries, adrenal glands, and thyroid. For women with PCOS, maca's balancing effect may help: Regulate menstrual cycles, reduce estrogen dominance, lower androgen levels (which contribute to acne and hair growth), support ovulation."
Thanks to its adaptogenic nature, maca may help regulate ovulation and menstrual cycles, while also improving ovarian function. Many users have reported positive experiences, such as increased energy and better hormonal balance, though results often require several weeks or months to become noticeable. For those monitoring their progress, using a hormone tracker can provide helpful insights into whether maca is making a difference.
Maca is generally considered safe for most people. Studies have shown that taking 3 grams daily does not cause adverse effects in clinical trials, and health authorities rate it as likely safe at doses up to 3 grams per day. For fertility purposes, the recommended dosage typically falls between 1,500 and 3,000 mg daily. Maca is available in various forms, including powder, capsules, and liquid extracts.
That said, some users have reported minor side effects such as mood changes, stomach discomfort, cramping, and insomnia. A few women have also noticed changes in their menstrual cycles. Certain groups should avoid maca altogether, including pregnant or breastfeeding individuals and those with hormone-sensitive conditions like uterine fibroids or hormone-related cancers. Additionally, it’s crucial to purchase maca from trustworthy retailers, as some supplements have been found to contain undisclosed drugs like Viagra, Cialis, or Levitra.
Before starting maca supplementation, it’s always best to consult a healthcare professional, particularly for women with PCOS who may be managing other medications or health concerns. While maca shows promise as part of a fertility support strategy, it works most effectively when combined with a well-rounded approach to managing PCOS.
Now that we've explored the individual profiles of ashwagandha and maca, let's compare them directly to help you determine which one aligns better with your needs. Each herb offers distinct benefits, and understanding their differences can guide your approach to managing PCOS symptoms.
| Aspect | Ashwagandha | Maca |
|---|---|---|
| Primary Action | Reduces stress and promotes mental calmness | Increases energy and supports hormone balance |
| Mechanism | Regulates the HPA axis; lowers cortisol, insulin, and testosterone | Supports endocrine function and adjusts testosterone levels |
| Hormonal Focus | Aids adrenal and thyroid health | Balances sex hormones, especially in women |
| PCOS Benefits | May help regulate FSH, LH, and gonadotropin hormones while managing cortisol levels | May improve cycle regularity, fertility, energy, and antioxidant levels |
| Energy Effects | Encourages relaxation and reduces fatigue | Enhances energy, stamina, and endurance |
| Best For | Managing high stress and cortisol-related cycle irregularities | Addressing low energy and hormone-related fertility issues |
Ashwagandha is particularly effective for reducing stress, while maca excels at boosting energy. This distinction is key for women with PCOS, as symptoms can vary widely between individuals.
"Adaptogenic herbs play a major role in regulating your stress response, thereby reducing hormones like cortisol, insulin, and testosterone that exacerbate PCOS." – Organic Olivia
For women dealing with high stress and elevated cortisol, ashwagandha's ability to regulate stress hormones can be a game-changer. Considering that around 65–70% of women with PCOS experience insulin resistance, ashwagandha's impact on insulin levels makes it even more relevant.
Meanwhile, maca's direct support for the endocrine system is ideal for those seeking broader hormonal balance. As Deborah Brunt from Rebelle Health explains:
"Maca nourishes and supports your endocrine system, promoting hormonal balance, and easing PMS and menopause symptoms. Plus, it can boost energy levels and enhance libido. It is often used to support fertility." – Deborah Brunt, Rebelle Health
Interestingly, combining both herbs may offer a more comprehensive approach, addressing stress, energy, and hormonal balance simultaneously. However, it's crucial to consult a healthcare provider to determine the right dosage and ensure safety before adding these supplements to your routine.
While both herbs show promise, research on their specific effects for PCOS remains limited. More studies are needed to confirm their long-term safety, optimal dosing, and overall effectiveness for managing PCOS symptoms. Much of the current evidence is anecdotal, highlighting the importance of further investigation. Filling these research gaps will help refine future recommendations for PCOS and fertility support.
Selecting the right supplement for PCOS requires a thoughtful approach. Your symptoms, health history, and fertility goals should guide your choice, with a focus on reliable, research-backed information. This personalized method can help address the hormonal and metabolic challenges unique to PCOS.
Start by evaluating your specific symptoms. If stress, anxiety, or sleep issues are a concern, ashwagandha's calming effects might be a good fit. On the other hand, if you’re battling fatigue or low energy, maca could provide a natural energy boost without the side effects often associated with caffeine.
Your current health conditions are another key factor. For those dealing with sleep disturbances, ashwagandha may support better rest. Meanwhile, maca might be a better option for improving stamina and overall energy levels.
Think about your fertility goals as well. Stress and high cortisol levels can disrupt your cycle, and ashwagandha may help by balancing these levels, potentially easing PCOS-related symptoms. Similarly, maca may help regulate cortisol, balance hormones, and even address depression, which is common among women with PCOS.
Be mindful of any allergies or sensitivities. Ashwagandha contains alkaloids, steroidal lactones, and withanolides, while maca is rich in essential amino acids, vitamins, and minerals.
For some, a combination of both ashwagandha and maca might be worth considering. Together, they could enhance energy, reduce stress, and support hormonal balance. However, it’s critical to listen to your body and seek advice from a healthcare provider before combining supplements.
Once you’ve assessed your needs, the next step is ensuring that the information you rely on is trustworthy.
Armed with your personal criteria, turn to dependable resources like PCOSHelp for evidence-based insights. Their research covers PCOS symptoms, treatment options, and fertility strategies, giving you the tools to make informed decisions about supplements.
Professional advice is equally important. Before introducing herbal supplements into your routine, consult your healthcare provider. They can recommend supplements tailored to your individual health needs and help create a dietary plan that complements your overall strategy.
It’s important to remember that everyone’s response to ashwagandha and maca can differ. What benefits one person may not work as well for another. Discussing the right dosage and approach with your doctor is essential.
Also, keep in mind that dietary supplements are not FDA-approved. This means manufacturers are responsible for ensuring their products are safe and accurately labeled. Given this regulatory framework, professional guidance becomes even more critical. Your healthcare provider can help you navigate the supplement landscape, ensuring your choices are safe, effective, and compatible with any medications or health conditions you may have. They can also adjust recommendations based on how your body responds over time.
Ashwagandha and maca each offer unique benefits for supporting fertility. Ashwagandha is known for helping to reduce stress and promoting hormonal balance, which can aid in lowering elevated androgen levels and encouraging regular menstrual cycles. On the other hand, maca is often associated with increased energy and enhanced libido, which may contribute to better cycle regularity and overall reproductive health.
The best choice depends on your specific symptoms and fertility goals. If stress or trouble sleeping are major concerns, ashwagandha might be a better fit. If you're dealing with low energy or reduced libido, maca could be more suitable. It's important to select a supplement that aligns with your health needs and goals.
Since everyone responds differently, it's essential to consult with your healthcare provider to create a supplement plan tailored to your needs.
For more guidance on managing PCOS effectively, PCOSHelp offers reliable, evidence-based resources to support your journey.
Ashwagandha and Maca are both herbs known for their adaptogenic properties, but they take different approaches when it comes to supporting PCOS symptoms. Ashwagandha is particularly helpful in managing stress by reducing cortisol levels. This can lead to better hormonal balance, reduced inflammation, and relief from issues like anxiety and irregular hormone levels.
On the flip side, Maca is more focused on hormone regulation and enhancing fertility. It’s also known to boost energy, promote menstrual regularity, and help maintain hormonal balance.
Although both herbs can influence cortisol levels, Ashwagandha stands out for its stress-relief and anti-inflammatory effects, while Maca is often preferred for its fertility and hormone-regulating advantages.
Ashwagandha might trigger side effects such as drowsiness or sedation, and in rare cases, it could lead to liver problems when consumed in higher doses (around 450–1,350 mg daily). Additionally, it may interact with sedatives, thyroid medications, and could cause hormonal shifts - potentially resulting in acne or increased facial hair growth for some individuals. If you're taking medications or managing specific health conditions, it's crucial to consult your healthcare provider before starting ashwagandha.
Maca, on the other hand, is generally easier on the system but can occasionally cause digestive issues like bloating, gas, or diarrhea. For those with hormone-sensitive conditions, such as PCOS, maca should be used with caution. As with any supplement, it's best to discuss with a healthcare professional to ensure it aligns with your health needs and circumstances.
Yes, Ashwagandha and Maca are often taken together and may work well in supporting fertility for those with PCOS. Ashwagandha is believed to help lower stress and balance cortisol levels, while Maca might assist in regulating hormones and boosting energy. When combined, these herbs could offer a more rounded approach to hormonal and reproductive health.
A typical starting dose is 300–600 mg of Ashwagandha and 1,500–3,000 mg of Maca per day. That said, it’s crucial to pay attention to how your body reacts and be mindful of any side effects. Always check with a healthcare provider who understands PCOS before using these herbs, especially if you’re taking medications or dealing with other health issues.
