Adaptogens for Fertility: Ashwagandha, Maca, and More
Scroll through any TTC forum or wellness feed and you’ll see adaptogens everywhere: ashwagandha capsules, maca lattes, “hormone balancing” blends. They’re marketed as natural ways to manage stress and support hormones, which sounds appealing when you’re trying to conceive. But are adaptogens for fertility helpful, and are they safe while you’re trying to get pregnant? Here’s what we know, what we don’t, and how to make an informed choice with your doctor.
This article is for education and support only and is not medical advice. Please talk with your doctor or fertility specialist about your individual situation. As an Amazon Associate, Fertility Mommies earns from qualifying purchases, at no extra cost to you.
What are adaptogens?
Adaptogens are a group of herbs and plants that are believed to help the body adapt to physical and emotional stress. The term comes from traditional and herbal medicine rather than modern clinical science. Common examples include:
- Ashwagandha
- Maca root
- Rhodiola
- Holy basil (tulsi)
- Certain mushrooms, like reishi
Because many people going through infertility are under significant stress, it’s understandable to look for anything that might help.
An important note on supplements
In the U.S., herbal supplements aren’t regulated in the same way as prescription medications. That means:
- Products may contain different amounts of the herb than the label says.
- Some products have been found to contain contaminants.
- Most haven’t been well studied for safety before conception or during pregnancy.
- Herbs can interact with medications, including fertility drugs.
This doesn’t mean all adaptogens are harmful. It means caution and medical guidance are important, especially while TTC. If you’re comparing supplements, our article on supplements your RE wishes you knew about is a good place to start.
Ashwagandha
What it’s used for
Ashwagandha is one of the most popular adaptogens and is often taken for stress, sleep, and energy.
What the research says
Some small studies suggest ashwagandha may help with stress and anxiety in adults. A few small studies in men have also suggested possible improvements in semen parameters, but these studies have limitations, and larger, high-quality research is needed. Evidence for female fertility is very limited.
Safety considerations
Ashwagandha is generally not recommended during pregnancy, and since you could become pregnant during any cycle while TTC, this matters. It may also affect thyroid hormones and interact with some medications, including sedatives and thyroid medication. Rare cases of liver injury have been reported. Talk to your doctor before taking it.
Maca root
What it’s used for
Maca is a root vegetable from Peru, often sold as a powder for smoothies. It’s popularly linked to libido, energy, and hormonal balance.
What the research says
A few small studies suggest maca may affect libido or sperm parameters, but the evidence is limited and inconsistent. There isn’t good evidence that it improves the chance of pregnancy.
Safety considerations
Maca is eaten as a food in its native region, but concentrated supplements haven’t been well studied before conception or during pregnancy. Ask your doctor before using it regularly.
Rhodiola and holy basil
Rhodiola and holy basil are sometimes used for stress and fatigue. Research on their effects on fertility is very limited, and safety data before conception and during pregnancy is lacking. Some sources advise avoiding holy basil while trying to conceive. Again, check with your doctor first.
Adaptogens during fertility treatment
If you’re going through IUI or IVF, it’s especially important to talk with your reproductive endocrinologist before taking any herbal product. Herbs can potentially affect hormone levels, bleeding risk, or how medications work. Many clinics ask patients to stop non-essential supplements during treatment.
Evidence-based ways to manage stress while TTC
If your main goal is managing stress, there are well-supported options that don’t carry the same uncertainties:
- Regular movement, like walking or gentle yoga
- Mind-body practices, such as meditation, breathwork, or guided relaxation
- Counseling or support groups focused on fertility
- Consistent sleep routines
- Comforting rituals, like a warm cup of caffeine-free herbal tea (checking ingredients with your doctor) or a few minutes with a journal each night
Our guide to how stress affects your fertility explains more about stress and conception, and meditation and visualization for fertility offers simple practices. If you’re curious about herbal traditions more broadly, see how traditional Chinese medicine supports fertility.
Questions to ask your doctor
- Is this herb safe for me while trying to conceive?
- Could it interact with my medications or fertility treatment?
- Should I stop it once I get a positive pregnancy test, or before?
- Is there a more evidence-based alternative for my goal?
Frequently asked questions
Can ashwagandha help me get pregnant?
There isn’t strong evidence that ashwagandha improves the chance of pregnancy. Some small studies in men show possible benefits for sperm, but more research is needed, and it’s generally not recommended in pregnancy.
Is maca safe while trying to conceive?
Maca is a food in some cultures, but supplement safety before conception and during pregnancy hasn’t been well studied. Talk to your doctor before using it.
Should I stop adaptogens during IVF?
Many clinics recommend stopping non-essential supplements during treatment. Check with your reproductive endocrinologist about anything you’re taking.
The bottom line
Adaptogens are popular, but the evidence for fertility benefits is limited and safety data while TTC is lacking. If you’re curious about one, talk with your doctor first, choose quality products, and remember that proven stress-management strategies are always a safe place to start. You deserve support that’s both gentle and grounded in good evidence.