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Powdered Ashwagandha for herbal tea

Daily Wellness with Ashwagandha Tea: Benefits, Recipes, and Tips

Jun 04, 2024

Shanika Dasanayaka

Daily Wellness with Ashwagandha Tea: Benefits, Recipes, and Tips

Ashwagandha, also known as Withania somnifera, is a valuable medicinal herb that has been used for centuries in Ayurvedic medicine. This plant, commonly referred to as Indian ginseng, offers a bold, earthy flavor with a hint of soil. Some people enhance the taste of Ashwagandha tea by adding spices and milk. Ashwagandha plants are cultivated in countries such as India, Nepal, China, and Yemen. There are numerous health benefits of Ashwagandha root, including reducing blood sugar levels, relieving stress, and boosting fertility in both men and women.

This guide provides detailed information on the origins, health benefits, nutritional value, brewing techniques, and recipes involving Ashwagandha. Additionally, this guide aims to increase your interest in Ashwagandha while offering insights on how to incorporate it into your daily routine.

Understanding Ashwagandha: Origins and Health Benefits

Historical Background of Ashwagandha in Ayurvedic Medicine

Ashwagandha has been used as a Rasayana in Ayurvedic medicine for about 6,000 years. The root of Ashwagandha possesses various properties, acting as a tonic, aphrodisiac, diuretic, anthelmintic, astringent, and thermogenic stimulant. The root's smell is similar to that of a horse, which is why it is named "horse." It is also believed that consuming Ashwagandha can impart the strength of a horse. Additionally, a paste made from crushed Ashwagandha and water can reduce joint inflammation.

Health Benefits of Ashwagandha: Stress Reduction, Immune Support, and More

According to studies, Ashwagandha has a remarkable ability to reduce stress. As an adaptogen, it helps the body cope with stress by regulating mediators such as heat shock proteins and cortisol. Additionally, its capability to reduce the activity of the hypothalamic-pituitary-adrenal axis aids in managing the body's stress response.

Ashwagandha's excellent immune-boosting effects encourage the production of anti-inflammatory and disease-fighting immune cells, helping to combat illnesses. Its anti-inflammatory properties are particularly beneficial for conditions like arthritis. The iron present in the herb contributes to the development of red blood cells.

Various clinical studies have shown that Ashwagandha can improve cognitive functioning in certain populations, such as older adults with mild cognitive impairment and individuals with schizophrenia. These cognitive benefits include enhanced executive functioning, attention, reaction time, and performance on cognitive tasks.

Research has also highlighted Ashwagandha's ability to manage depression, anxiety, insomnia, and other mental health conditions. Additionally, there are numerous other health benefits of Ashwagandha, including boosting testosterone and increasing fertility in men, reducing blood sugar levels, improving sexual function in women, and sharpening focus and memory.

The Power of Ashwagandha Tea: Nutritional Profile and Properties

Nutritional Content of Ashwagandha Roots and Leaves

Ashwagandha is rich in essential nutrients, including iron, calcium, magnesium, and vitamin C. In 100 grams of Ashwagandha root, there are 245 Kcal of energy, 49.9 grams of carbohydrates, and 32.3 grams of dietary fiber. Ashwagandha leaves are also rich in catechins, which contribute to their antioxidant properties.

Unique Compounds in Ashwagandha Tea: Withanolides and Alkaloids

Ashwagandha contains unique phytochemicals such as withanamides, withanolides, withanosides, withanolide glycosides, steroidal saponins, and lignan-amides. These compounds are extensively studied for their antioxidant, anti-inflammatory, and immune-boosting properties. Alkaloids also contribute to Ashwagandha's pharmacological activity and enhance its therapeutic potential. 

Potential Health Effects of Regular Ashwagandha Tea Consumption

Regular consumption of Ashwagandha tea is generally safe. However, it is important to adhere to recommended dosages if consumed daily. Ashwagandha may contain contaminants such as dirt and heavy metals, so it needs to be processed carefully to ensure its purest form.

How to Brew Ashwagandha Tea? Techniques and Recipes

Although making an ashwagandha tea is a simple task, there are a few things to be considered in making a perfect Ashwagandha tea. 

  1. Use high-quality Ashwagandha powder or  root cut
  2. Do not let the tea overboil. 
  3. Brew it for at least 10 minutes

More than just swallowing a spoonful of Ashwagandha powder, you can make a delicious herbal tea. The steps to making a perfect cup of Ashwagandha tea include;

  1. Boil one mug of water in a container
  2. Add one teaspoon of Ashwagandha powder or root.
  3. Boil the water for 10–15 minutes
  4. Pour the boiled water into the cup and strain the Ashwagandha powder or roots
  5. Squeeze some lemon and honey as per taste

Adding different flavors is a great way to make Ashwagandha tea more enjoyable. Some common flavor combinations include honey and ginger, lemon and honey, and cinnamon and honey. You can choose flavors based on your taste preferences and desired health benefits. Adding a few drops of rose water to Ashwagandha tea can impart a floral flavor and a delicate taste, bringing calming and relaxing properties to your cup of tea.

Another recipe for Ashwagandha tea involves adding a pinch of turmeric and black pepper. This combination not only provides a unique savory flavor but also increases the bioavailability of Ashwagandha.

Tips for Incorporating Ashwagandha Tea into Your Daily Routine

Best Times to Drink Ashwagandha Tea for Maximum Benefits

The time of day you choose to drink Ashwagandha tea is important, as it directly affects its effectiveness. Drinking Ashwagandha tea in the morning helps boost energy levels and reduce stress throughout the day. Consuming it just before bed can improve sleep quality and reduce insomnia symptoms.


Ashwagandha is a powerful herb, and it brings many healthy benefits to the human body. The active compounds included in Ashwagandha like alkaloids, steroidal lactones, and withanolides, work together to provide anti-tumor, anti-stress, and anti-inflammatory properties. 

Given the many health benefits of Ashwagandha tea, incorporating it into your daily wellness routine can help promote overall health. The recommended dosage of Ashwagandha may vary depending on individual health needs, but generally, it ranges from 500 mg to 1 g of Ashwagandha root powder per day. Taking periodic breaks from consuming Ashwagandha can help build tolerance to its effects and ensure that the body continues to respond positively to its beneficial properties, preventing any negative side effects from long-term use.

Ashwagandha is a true gift from nature to enhance your health and well-being!

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