Spearmint Tea and PCOS: What the Research Actually Says

If you've been living with PCOS and searching for natural ways to support your hormonal health, you've almost certainly come across ashwagandha. It's everywhere — wellness blogs, Reddit threads, your favourite Instagram pages. But between the breathless claims and the outright dismissals, it can be genuinely difficult to know what this ancient adaptogen actually does, and whether it might have a place in your PCOS wellness journey.

This article cuts through the noise. We've looked at the peer-reviewed research so you don't have to — and we'll be honest about where the science is strong, where it's preliminary, and where the gaps still exist.

What Is Ashwagandha, and Why Are Women With PCOS Interested in It?

Ashwagandha (Withania somnifera) is a root herb with over 3,000 years of documented use in Ayurvedic medicine, where it is classified as a rasayana — a rejuvenating adaptogen traditionally used to support the body's resilience to physical and psychological stress.

The PCOS connection starts with stress. Research consistently shows that women navigating PCOS experience dysregulation of the HPA (hypothalamic-pituitary-adrenal) axis — the system that governs your body's cortisol response. Elevated cortisol doesn't just affect your mood; it interacts with insulin signalling, androgen production, and ovarian function in ways that may amplify common PCOS symptoms including irregular cycles, weight changes, and fatigue.

Ashwagandha's active compounds — primarily withanolides — are thought to modulate the HPA axis, which is why researchers have begun investigating its relevance for women with PCOS specifically.

What the Research Actually Shows

1. Cortisol and Stress Reduction

This is where ashwagandha's evidence base is strongest. A double-blind, randomised controlled trial published in Medicine (2019) found that adults taking 240 mg of ashwagandha extract daily experienced a statistically significant reduction in serum cortisol levels compared to placebo — 23% lower after 60 days.

For women with PCOS, where chronic stress and HPA dysregulation are well-documented, this matters. High cortisol is associated with increased androgen production and worsened insulin resistance — two drivers of many PCOS symptoms. Supporting cortisol regulation isn't a cure, but it may reduce one source of hormonal disruption.

Honest caveat: Most cortisol studies have been conducted in non-PCOS populations. The mechanism is plausible, but we don't yet have large-scale RCTs specifically in women with PCOS.

2. Thyroid Function

Subclinical hypothyroidism is disproportionately common in women with PCOS — estimates suggest 20–40% of women with PCOS have concurrent thyroid dysfunction, compared to around 5–10% of the general female population.

A pilot study published in the Journal of Alternative and Complementary Medicine (2018) found that ashwagandha root extract (600 mg/day over 8 weeks) was associated with significant improvements in thyroid hormone levels (T3 and T4) in adults with subclinical hypothyroidism. This is promising, but the sample was small (n=50) and the study was not conducted exclusively in women with PCOS.

If thyroid function is part of your PCOS picture, this is a research area worth watching — and worth discussing with your practitioner.

3. Blood Sugar and Insulin Sensitivity

Insulin resistance affects an estimated 70–80% of women with PCOS, regardless of weight. It's a core driver of the condition for many women, not a secondary symptom.

Several studies — including a 2015 review in the Journal of Ethnopharmacology — have noted ashwagandha's potential to support healthy glucose metabolism. The proposed mechanisms include improved insulin receptor sensitivity and reduced oxidative stress in pancreatic cells.

Again, this is preliminary. There are no large trials in PCOS populations. But the mechanistic logic is sound, and it aligns with why BAMS-qualified Ayurvedic practitioners have historically included ashwagandha in formulations for metabolic support.

4. Testosterone and Androgens — What We Know (and Don't)

High androgens (testosterone, DHEA-S) are a hallmark of PCOS for many women, driving symptoms like acne, hair thinning, and irregular periods. Here, the ashwagandha research is interesting but genuinely mixed.

Some studies in men have shown ashwagandha associated with increased testosterone — which sounds counterproductive for women with PCOS. But the picture is more nuanced. These effects appear to be context-dependent and likely mediated through the HPA-gonadal axis rather than direct androgenic action. In states of chronic stress (elevated cortisol), the body tends to prioritise cortisol production over balanced sex hormone regulation — a phenomenon sometimes described as "cortisol steal." By supporting cortisol normalisation, ashwagandha may indirectly support more balanced androgen levels.

What we can honestly say: There is no robust clinical evidence that ashwagandha directly lowers testosterone in women with PCOS. The mechanism via cortisol modulation is plausible. This should not be framed as an anti-androgen intervention.

How Qura Uses Ashwagandha

At Qura, ashwagandha is one ingredient within the Trinaya blend — a practitioner-designed formulation that is part of our 3-Month PCOS Cycle Program. It is never sold standalone, and it is never positioned as a treatment for any condition.

Our BAMS-qualified Ayurvedic practitioners assess each woman's prakriti (constitution) and current symptom picture before recommending any formulation. Ashwagandha is appropriate for some women and not others — in particular, it is generally avoided during pregnancy and in cases of certain autoimmune conditions.

This is why Qura is a consult-first program. The research matters. But so does the individual.

The Bottom Line

Ashwagandha is one of the better-researched adaptogens, and the evidence for its role in cortisol regulation is genuinely solid. Its potential relevance to PCOS — via HPA modulation, thyroid support, and glucose metabolism — is mechanistically plausible and supported by preliminary research.

What it is not: a standalone PCOS solution, a substitute for medical assessment, or a proven direct treatment for any PCOS symptom.

If you're considering adding ashwagandha to your routine, the most useful thing you can do is speak to a practitioner who understands both the herb and your specific hormonal picture — not start with a dose you found on TikTok.

Curious whether ashwagandha is right for your PCOS profile? Our BAMS-qualified practitioners offer free consultations. Book yours here.

This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare practitioner before making changes to your supplement or wellness routine.

References

Pratte MA et al. (2014). An Alternative Treatment for Anxiety: A Systematic Review of Human Trial Results Reported for the Ayurvedic Herb Ashwagandha. Journal of Alternative and Complementary Medicine.
Auddy B et al. (2008). A Standardized Withania somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans. JANA.
Sharma AK et al. (2018). Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients. Journal of Alternative and Complementary Medicine.
Choudhary D et al. (2017). Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract. Journal of Evidence-Based Integrative Medicine.
Divi SM et al. (2022). An update on ashwagandha: a comprehensive review of pharmacology, safety and uses. Phytomedicine Plus.