For thousands of years, Ayurveda—a traditional system of medicine originating in the Indian subcontinent—has emphasized the importance of balance in health and well-being. Practitioners believe that stress and lifestyle imbalances can contribute to illness, and they use various natural remedies, including meditation, diet, and herbal supplements, to restore harmony. One of the most cherished herbs in Ayurveda is Ashwagandha, often enjoyed as a tea to promote overall wellness.
Ashwagandha powder—created by grinding up Ashwagandha root—is one of the primary ayurvedic herbs used as an adaptogen within the practice. The plant has many beneficial uses.
What Is Ashwagandha?
Ashwagandha (Withania somnifera) is a small evergreen shrub native to India, the Middle East, and parts of Africa. Also known as Indian ginseng or winter cherry, the name "Ashwagandha" comes from the Sanskrit words ashva (horse) and gandha (smell), referring to the strong, earthy aroma of its roots.
Fun Fact: In Ayurveda, the name also symbolizes the belief that consuming Ashwagandha can provide the strength and vitality of a horse!
This adaptogenic herb is widely used to help the body manage stress, enhance energy levels, and support cognitive function. Its taste is slightly bitter with an earthy, nutty profile, making it a unique but beneficial addition to herbal teas.
How to Make Ashwagandha Tea
Brewing Ashwagandha tea is simple and requires only a few ingredients. Using Ashwagandha powder rather than whole root can make the process faster and more effective, as the powdered form releases beneficial compounds more readily during steeping.
What You’ll Need:
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1 teaspoon Ashwagandha powder
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1 cup water
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Tea kettle or saucepan
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Coffee filter or fine strainer
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Honey, lemon, or cinnamon (optional for taste)
Instructions:
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Bring water to a gentle simmer.
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Add Ashwagandha powder and let it brew for 10-20 minutes.
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Strain the tea into your cup using a coffee filter or fine strainer.
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Add honey, lemon, or cinnamon for enhanced flavor.
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Let it cool slightly, then enjoy!
Fun Fact: In India, Ashwagandha is sometimes combined with milk and honey to create a soothing nighttime drink!
Health Benefits of Ashwagandha
Scientific studies and traditional Ayurveda suggest that Ashwagandha offers numerous health benefits, some of which have been backed by modern research.
1. Stress Reduction & Mental Calmness
Ashwagandha is best known for its ability to reduce stress. Studies show it helps lower cortisol levels, the hormone responsible for the body's stress response, promoting relaxation and emotional balance.
2. Enhanced Athletic Performance
Research suggests that Ashwagandha may improve endurance, strength, and muscle recovery, making it a popular supplement among athletes and fitness enthusiasts.
3. Cognitive Support & Memory Enhancement
Clinical studies indicate that Ashwagandha may support short-term and working memory, cognitive flexibility, and reaction time.
4. Improved Sleep Quality
Preliminary research suggests Ashwagandha may promote deeper, more restful sleep, helping those who struggle with insomnia or irregular sleep patterns.
Fun Fact: Ashwagandha’s species name, somnifera, means “sleep-inducing” in Latin!
FDA Disclosure: There are no FDA-approved uses for Ashwagandha. The herbal supplements are not intended to cure, diagnose, treat, or prevent any diseases. Please consult your physician before using.
Ashwagandha Benefits for Women
While those Ashwagandha benefits help everyone, some of its other proposed effects correlate to a person’s biological sex. For instance, some studies indicate the herb may help reduce the frequency and severity of menopause and PMS symptoms.
Plus, the botanical substance may increase fertility in women by promoting the production of reproductive hormones, leading to higher pregnancy rates.
Ashwagandha Benefits for Men
Men have unique benefits associated with ashwagandha usage as well. Evidence suggests the herb may help increase testosterone levels. Also, some studies indicate Ashwagandha can improve fertility in men. Reports show it increases the count, mobility, and morphology of sperm in men taking Ashwagandha. So the odds of conception increase when both partners use the herb.
How Much Ashwagandha Should You Use Daily?
Most studies use doses between 150 mg to 1000 mg per day, but 400-600 mg is the most common and effective range.
At Happy Hippo, we recommend starting with 400 mg per day to avoid building tolerance too quickly. We even provide a measuring scoop with our Ashwagandha to ensure you get the perfect dose every time!
When Will You Feel the Effects?
Unlike some herbal supplements, Ashwagandha doesn’t provide immediate effects. Instead, its benefits accumulate over time, typically taking 1-3 months for noticeable changes in stress levels, energy, and overall well-being.
Fun Fact: Some Ayurvedic practitioners suggest drinking Ashwagandha tea at night to allow its calming properties to work while you sleep!
Best Time to Take Ashwagandha
Because Ashwagandha builds up gradually in the body, you can take it anytime that fits your routine. Some prefer it in the morning for daytime energy, while others take it at night for relaxation. If using higher doses, splitting it between morning and evening might be beneficial.
Ashwagandha Side Effects
Side effects can occur when taking Ashwagandha. We’ll cover some of the most common adverse reactions one may encounter.
- Upset Stomach
- Vomiting
- Diarrhea
- Drowsiness
Some people are allergic to glycoalkaloids—active compounds in a family of plants called nightshades. Foods like tomatoes, peppers, and ashwagandha are members of that family. Discontinue use should Ashwagandha products produce any allergic reactions.
Also, the use of Ashwagandha can potentially worsen some medical conditions. Patients who suffer from autoimmune diseases, rheumatoid arthritis, or lupus erythematosus should consult with a specialist before taking Ashwagandha.
Is Ashwagandha Tea Safe During Pregnancy?
Some of the benefits of Ashwagandha would be beneficial to pregnant women. Pregnancy can produce both insomnia and stress for women. Studies suggest Ashwagandha can relieve both complications. However, pregnant women must worry about the substances they ingest: those compounds get absorbed by the fetus.
The Food and Drug Administration (FDA) does not fully regulate herbal supplements. The agency does not test dietary supplements sold to consumers. Therefore, many herbal products can contain inconsistencies and fillers in the ingredients.
Besides, few studies have tested the safety and efficacy of Ashwagandha during pregnancy. Plus, some scientific reports indicate Ashwagandha may lead to miscarriage. So we highly recommend that pregnant women should not use it during pregnancy.
Purchasing Quality Ashwagandha
Botanical supplements do not have strict regulations in place by the FDA. Therefore, you must purchase Ashwagandha from a reliable company to ensure a quality product.
Buy all your alternative herbs from Happy Hippo. We take pride in providing the finest ingredients for every selection of the amazing botanical herbs we keep in stock. We even send some of our products to independent laboratories to test for contaminants and fillers. The safety and health of our consumers remain our top priority.
Our experienced customer service representatives can answer all questions about our products. Send us a message, and we'll get back to you quickly. We might even direct you to more appropriate herbal products for your needs. Here are a few different herbs you might consider trying next…
We only use 100% natural ingredients in every product, and that helps support your optimal health.
Choose the best Ashwagandha powder on the market. Choose Happy Hippo!
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