To have ashwagandha powder, mix it with milk, smoothies, or tea. You can also use it in recipes like energy bites or oatmeal.
Ashwagandha powder is a versatile herb used in Ayurvedic medicine. It offers many health benefits, including stress relief and improved sleep. Here are some easy ways to incorporate it into your daily routine.
Ashwagandha in Drinks
Ashwagandha Tea
Ashwagandha tea is a popular way to consume this herb. To make it, mix a quarter to half a teaspoon of ashwagandha powder with hot oat milk and a teaspoon of vanilla essence. Stir well and enjoy a calming drink before bed.
Ashwagandha Latte
For a delicious latte, heat one cup of almond milk until it steams. Blend it with one teaspoon of ashwagandha powder, one teaspoon of honey, half a teaspoon of vanilla extract, half a teaspoon of cinnamon powder, and a quarter teaspoon of cardamom powder. Serve in a mug and enjoy.
Ashwagandha Smoothie
Add ashwagandha to your favorite smoothie for a health boost. Blend one banana, one cup of frozen berries, one cup of almond milk, one teaspoon of ashwagandha powder, one teaspoon of honey, and half a teaspoon of vanilla extract. Pour into a bowl and top with granola, fresh fruit, and coconut flakes.
Ashwagandha in Food
Ashwagandha Energy Bites
Energy bites are a tasty way to consume ashwagandha. Mix one cup of rolled oats, half a cup of almond butter, half a cup of honey, half a cup of dried cranberries, half a cup of unsweetened shredded coconut, one teaspoon of ashwagandha powder, one teaspoon of cinnamon powder, and one teaspoon of vanilla extract. Form into bite-sized balls and chill in the refrigerator for at least one hour.
Ashwagandha Oatmeal
For a nutritious breakspeedy, cook one cup of rolled oats with two cups of water. Add one teaspoon of ashwagandha powder, one teaspoon of honey, half a teaspoon of vanilla extract, and half a teaspoon of cinnamon powder. Simmer for five minutes, then top with fresh fruit and nuts.
Ashwagandha Turmeric Golden Milk
Golden milk combines the benefits of ashwagandha and turmeric. Heat two cups of almond milk until it steams. Blend with one teaspoon of ashwagandha powder, one teaspoon of turmeric powder, one teaspoon of honey, half a teaspoon of cinnamon powder, and a quarter teaspoon of black pepper. Pour back into the saucepan and heat until hot, but not boiling.
Ashwagandha Capsules
If you prefer not to drink or eat ashwagandha, capsules are a convenient option. High-strength ashwagandha supplements are available and can help you relax, aid sleep, and enhance muscle recovery. Simply take one capsule daily.
Ashwagandha Face Mask
Ashwagandha isn’t just for consumption. It can also be used in skincare. Mix a little amount of ashwagandha powder with water and honey to create a face mask. Apply to your face to reduce inflammation and acne.
Dosage and Timing
How Much to Take
The recommended daily dosage of ashwagandha powder is 3-6 grams. If using capsules, follow the instructions on the packaging.
Best Time to Take
You can take ashwagandha at any time of day. In the morning, it helps with focus and anxiety. In the evening, it aids relaxation and sleep. Consistency is key, so take it at the same time each day.
Benefits of Ashwagandha
Ashwagandha offers numerous health benefits. It reduces stress and anxiety by lowering cortisol levels. It also improves sleep quality, boosts fertility, and enhances muscle recovery. Additionally, it may help manage blood sugar levels and improve cognitive function.
Side Effects and Precautions
While ashwagandha is generally safe, it can cause stomach upset, diarrhea, or vomiting if taken in large doses. Pregnant or breastfeeding women and individuals with autoimmune diseases should avoid it. Always consult your healthcare provider before starting any new supplement.
Incorporating ashwagandha powder into your daily routine can be easy and enjoyable. Whether you prefer it in drinks, food, or capsules, this versatile herb offers many health benefits.
