Feeling stressed and burned out? It’s pretty common today, but that doesn’t mean you have to just deal with it. Nature provides a way to restore your natural balance, and herbal supplements are the key. One of the most effective options is ashwagandha root.
Ashwagandha root has been used for centuries in Ayurvedic medicine to promote resilience, reduce stress, and support overall well-being. But how exactly should you take it? Learning how to use ashwagandha root is the key to tapping into its benefits and changing your mental and physical health for the better.
What Is Ashwagandha Root?
Not familiar with ashwagandha? Maybe a brief introduction is in order. Ashwagandha is an evergreen shrub. It grows in India, across most of subtropical Asia, in Africa, and even in parts of Europe. The name means “horse smell” and it’s in recognition of the herb’s pungent odor. Some people call it Indian ginseng or winter cherry, but ashwagandha is the more commonly used name.
Throughout history, ashwagandha has been used for several important purposes, including:
- Improving the quality of sleep
- Improving your ability to go to sleep
- Improving your body and mind’s ability to deal with stress (resilience)
- Improving your ability to handle anxiety (anxiety reduction)
- Improving low sex drive/desire (may help increase testosterone production)
Who Should Use Ashwagandha Root?
In addition to the question of how to use ashwagandha root, we also need to ask who should use it. Who stands to benefit most from taking this supplement? According to the National Center for Complementary and Integrative Health, the following people will see the most benefits from ashwagandha:
- Men struggling with insomnia.
- Men fighting with anxiety.
- Men dealing with high levels of stress.
- Men dealing with low sex drive.
However, there is evidence that ashwagandha may interact with certain medications, including some used for treating high blood pressure and diabetes, as well as immunosuppressants. If you’re currently taking any medications, check with your doctor before taking this supplement. Note that ashwagandha may also increase thyroid function, so if you have thyroid-related issues, check with your doctor before doing anything.
Now, back to the question at hand: what’s the best way to take ashwagandha?
The question of how to use ashwagandha root isn’t rhetorical. The method you choose can affect ashwagandha’s effectiveness and how your body absorbs its benefits. Since the entire point of taking a supplement like this is to address key goals (improving mental clarity and focus, stabilizing energy levels, etc.), it’s important to choose the right delivery method.
Let’s explore the different ways to incorporate ashwagandha into your routine, including why tea might be the best option for you.
How to Use Ashwagandha Root: 4 Methods to Suit Your Needs
1. Ashwagandha Tea
One of the most traditional ways to consume ashwagandha is as a tea. Steeping the dried root or a powdered form in hot water helps extract its beneficial compounds in a gentle, soothing way. Drinking ashwagandha tea can be a great addition to your evening routine, helping to calm the mind and prepare your body for restful sleep.
Benefits of Ashwagandha Tea:
- Gentle and easily absorbed
- Naturally calming and stress-reducing
- Supports digestion and overall gut health
- Can be combined with other beneficial herbs for additional benefits
Our Vitality Blend includes ashwagandha, carefully balanced with other energizing and health-supporting herbs, making it an excellent way to enjoy ashwagandha in tea form.
2. Ashwagandha Powder
Ashwagandha powder is a versatile option that allows you to mix it into smoothies, warm milk (often called "moon milk" in Ayurvedic tradition), or even sprinkle it onto food. The earthy, slightly bitter taste may take some getting used to, but pairing it with naturally sweet ingredients like honey or cinnamon can help.
How to Use:
- Stir into warm milk with a dash of honey before bed
- Blend into a smoothie for an energizing start to the day
- Mix with ghee or coconut oil for better absorption
3. Ashwagandha Capsules and Tablets
For those who prefer convenience, capsules and tablets provide a no-fuss way to get a consistent dosage. This method ensures precision, but some people find that the body absorbs ashwagandha more effectively in liquid or powdered form.
Benefits of Capsules:
- Pre-measured for easy dosing
- No strong taste
- Great for those with busy lifestyles
Note: If you’re a vegan, make sure you buy from a brand that doesn’t use gelatin-based capsules, as they’re made with horse byproducts.
4. Ashwagandha Tinctures
Ashwagandha tinctures, or liquid extracts, offer another fast-absorbing option. Tinctures are usually alcohol-based, allowing for a concentrated dose that can be added to water or tea.
Benefits of Tinctures:
- Quickly absorbed by the body
- Easy to adjust dosage
- Can be mixed with other herbal extracts
How Often Should You take Ashwagandha?
Wondering how to use ashwagandha root and enjoy just the benefits, while skipping any potential side effects? The key is to get the dosing right. According to some medical doctors, you should stick to something around 500 mg twice per day.
What happens if you take too much or take it too frequently? Ashwagandha side effects are pretty minimal, and usually consist of things like an upset stomach, diarrhea, headache, and nausea.
Which Method Is Best for You?
The best way to take ashwagandha depends on your needs and lifestyle. If you prefer a calming, ritualistic approach, tea is an excellent choice—especially when combined with other beneficial herbs, as in our Vitality Blend. If you’re looking for convenience, capsules or tinctures might be better suited for you.
Whichever method you choose, consistency is key. Incorporate ashwagandha into your daily routine and experience the benefits of this powerful adaptogen firsthand.