Ashwagandha Tea: Ayurveda Benefits of Ashwagandha

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You’re ready to try ashwagandha, but you’re wondering how to take it?

Should you take ashwagandha as a tea or milk, or should you take tablets or gummies?

There are so many questions that people have, and I get it.

As an Ayurveda nutritionist and digestive health counselor, I’m here to help!

When you keep reading, you will get the Ayurvedic point of view about ashwagandha, about who it helps, who it doesn’t help, how to take it, when to take it, and how much to take.

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I’ll also give you my recommendations about which ashwagandha products to buy.

You want to be careful about which ashwagandha product you choose.

Ayurveda favors the whole plant, and not extractions, such as what you will find in many pills and gummies.

Extractions may be concentrated in potency, but without the whole plant to balance the active ingredients, it can do damage to the liver, or have other negative effects.

Especially with ashwaganda, which is quite heavy and heating. You want to be careful what you take, and how much you take.

Ashwagandha is also not for everyone. It works great for some people and not for others. I will explain this to you so you can decide for yourself.

Ayurvedic qualities of ashwagandha

In Ayurveda we look to the qualities of an herb to understand what kind of effect it is likely to have on the body and mind of the individual who takes it.

Ashwagandha’s tastes are pungent, bitter, and astringent, with an overall hot affect in the body. It is also a little oily and heavy.

What this means is that people who are generally cold, deficient and light will benefit the most from ashwagandha. These are usually Vata dominant types.

However, if someone has heat signs, such as skin flareups, skin flushing, inflammation, excessive sweating, etc., then taking ashwagandha as a single herb might not be suitable. These are typically Pitta types.

For the person who is Kapha, then they are generally cold and heavy, and so ashwagandha’s heat will benefit, but the heavy and oily nature of the herb might be too much.

Kapha types can combine ashwagandha with a lighter herb to support digestion, such as a little ginger or holy basil (also known as tulsi).

Since all herbs have multiple qualities, in Ayurveda we often use herbs in combination to counter the aggravating qualities, while encouraging the beneficial ones.

If you have questions about how to take ashwagandha, I encourage you to seek out a qualified Ayurveda practitioner to assess your dosha and individual needs.

7 ashwagandha health benefits

Ashwagandha has many health benefits that fall into seven categories.

1. Mind, Stress and Sleep

Ashwagandha is famous for its nerve relaxing, sedative, pain-reducing, grounding, and antidepressant effects.

Taking ashwaganda causes many people to feel zen, and this is due to that oily, heavy effect. We need to feel a little heavy in order to feel calm, or to fall asleep.

2. Energy and Vitality

Ashwagandha is an adrenal tonic. Regular use is said to build stamina and strength.

3. Muscle Tonic

Speaking of stamina, in Sanskrit, ashwagandha means the “strength of a horse.” This refers mainly to its muscle strengthening affect.

Not only does ashwagandha strengthen muscles; it also relaxes muscles, relieves tension, and reduces spasms.

4. Immune System

Ashwagandha is also known for its rare adaptogen effect, which means this herb has an inner intelligence that knows if you need energizing, or calm.

Adaptogens support the mind, stress, and the immune system.

With regular use of ashwagandha, your immune system will benefit from this adaptogen effect, along with anti-inflammatory effect, anticancer effect, and overall immune calming effect.

5. Heart & Circulation

Due to its heavy, building, and antioxidant properties, ashwagandha is known as a blood tonic, meaning it builds the blood.

At the same time though, it also cleanses and balances blood chemistry, which is a rarity among herbs.

6. Kidney & Urinary

Ashwagandha strengthens the bladder and urinary system, but it is a diuretic, so be warned that it could increase your urine flow.

7. Reproductive Health

Ashwagandha supports progesterone, testosterone, and overall virility. It is also an aphrodisiac and a uterine tonic.

Ashwagandha contraindications

By nature, ashwagandha is nurturing and building, so if a person is bogged down by toxins, as indicated by chronic indigestion, bloating, bad breath, stiff joints, constipation, foggy head, etc., then ashwagandha might not be the best choice.

Ashwagandha is not recommended during pregnancy due to its spasmodic effect on the uterus, however Joyful Belly, an authority on Ayurvedic herbs, notes that ashwagandha is used in the East by pregnant women.

While Ashwagandha is known to be supportive for low-functioning thyroide, it is not indicated for hyper or high thyroid conditions.

Ashwagandha is most recommended for Vata types in need of warmth, calm, grounding, and strength.

It is second best for balanced Kapha types, or dual Kapha dosha types, who can use the warmth and stability of ashwagandha.

It may be contraindicated for Pitta types, who are already hot, irritated, inflamed, or aggravated, since the added heat and oiliness of the herb can further aggravate these conditions.

If you are already hot by nature, and you still want to try ashwagandha, then you can try ashwagandha milk with cardamom before bed. The recipe is below.

How to take ashwagandha as a tea

In Ayurvedic medicine, the most common way to take herbs is as an herbal tea.

This way, you experience the entirety of the plant through your five senses.

You can see ashwagandha’s beige color, experience its thick body, taste its dry, bittersweet flavor, and smell its earthy scent.

To take ashwaganda as a tea, there are two methods: the infusion method and the decoction method.

With the infusion method, you pour boiling water over the herb, then wait until it’s cool enough to drink.

With the decoction method, you simmer the herb in a saucepan filled with water. You can also add other ingredients, such as spices, herbs, organic milk, and/or plant-based milks.

Infusion method

If you are using ashwagandha powder, you can use the infusion method.

1. Place the powder in a cup and pour boiling water over it.
2. Wait 5 minutes or more, until cooled to drinking temperature.
3. The powder will sink to the bottom of the cup. Drink the liquid and leave the powder in the cup.

Decoction method

If you are using the crushed ashwagandha root, you will need to use the decoction method.

The decoction method can also be used for the powder.

1. Place the roots in a small saucepan and bring to a boil.
2. Reduce to a gentle simmer, and cook for 2-3 minutes.
3. Wait 5 minutes or more, then strain through a small sieve into a cup.
4. Enjoy.

How to take ashwagandha with milk

Traditionally, ashwagandha has been taken with milk to increase its nerve balancing and sedative quality, but also to balance out the heat and bitterness with a naturally sweet and cooling milk. 

The milk assists the herbal actions of the ashwagandha, and helps these actions assimilate into the body.

Ashwagandha is particularly beneficial with milk before bed. In this way it is used as a sleep tonic, to support a restful sleep.

It can also be enjoyed as a nourishing and restorative drink in the afternoon instead of caffeine.

According to the Ayurvedic circadian clock, the afternoon, between 2-4pm, is Vata time of day, and many people feel scattered at this time.

Either organic whole milk can be used, or a plant-based milk of your choice can be used.

The process of warming the milk greatly increases its digestibility.

In the recipes I share below, you will see that a pinch of spice is also used. The spice increases absorption and assimilation of the herbs.

How much ashwagandha should I take?

Now that you’re ready to try ashwagandha, you may be wondering how much your should take.

I want you to be cautious, and start slow. Pay attention to how you feel after taking ashwagandha, and increase only if you felt good without adverse affects.

In my practice, an average adult dose of ashwagandha is between 1/4-1 teaspoon (2-5 grams) in 12 ounces (1 cup) of warm water.

You may take this 2-3 times a day, as tolerated.

If you are taking a tablet or capsule, then start with 250mg once a day, and increase to two if needed.

Be aware that most manufacturer’s suggested doses are higher than what you need, since they are motivated to sell more product.

Ashwagandha dose by dosha

In Ayurveda everything, including the correct dose of ashwaganda, is determined by your dosha.

Your dosha is your body type. Learning your dosha gives you an indication of your tolerance for ashwagandha, and so much more, such as the foods and lifestyle habits that are likely to be most supportive for you.

To learn your dosha, you can take my 5-minute dosha quiz.

For Vata types with a light frame and sensitive digestion, start with 1/4 teaspoon, and increase as tolerated.

For Pitta types with a medium-to-average frame and strong digestion, start with 1/2 teaspoon, and increase as tolerated.

For Kapha types with a sturdier frame and slow digestion, start with 1 teaspoon, and increase as tolerated.

When should I take ashwagandha?

When to take an Ayurvedic herb depends on the intended purpose.

Ashwagandha can be used to promote digestion, improve immunity, build strength, calm the nerves, or promote sleep.

If you are taking ashwagandha primarily for digestion, take it with meals.

If you are taking ashwagandha primarily for immunity, take it first thing in the morning and in mid-afternoon on an empty stomach.

If you are taking ashwagandha primarily for strength, take it first thing in the morning and in mid-afternoon on an empty stomach.

If you are taking ashwagandha primarily for calming the nerves, take it when you feel anxious or stressed.

If you are taking ashwagandha primarily for sleep, take it an hour before bed.

A reminder that in general, taking an herb regularly promotes the best results, so give it 1-3 weeks of regular use to decide if it’s working for you.

What ashwagandha should I buy?

I highly recommend that you stick with Ayurvedic ashwagandha products from reputable companies.

Be sure that the produce is made from the whole ashwagandha plant, and not an extracted part of the plant.

All plants are given to us by nature in perfect form, and the whole plant contains a synergy of effects that are ideal for the human body.

One of the best companies for Ayurvedic herbs is Banyan Botanicals.

You can buy Banyan ashwagandha powder on Amazon by clicking here.

You can also buy Banyan ashwagandha capsules on Amazon by clicking here.

Or you can try a tincture of ashwagandha from Banyan. Tinctures are usually taken in a small amount of water.

I personally prefer tinctures over tablets, as they are easier to assimilate.

I also trust Himalaya and Organic India for ashwaganda, and other Ayurvedic herbs.

Ashwagandha tea and milk recipes

Enjoy these nourishing ashwagandha drinks to calm your nerves, nurture strength and stability, and improve your sleep.