Ashwagandha powder can be taken in several ways, such as mixed into warm milk, honey or smoothies, brewed as a tea, or in capsule form. The typical dosage is 1/4 to 1/2 teaspoon once or twice daily.
Ashwagandha, an ancient medicinal herb, has gained popularity for its potential health benefits. This adaptogenic herb is believed to help the body manage stress. If you’re considering adding ashwagandha to your wellness routine, it’s essential to understand the proper ways to consume it.
Mixing Ashwagandha Powder Into Beverages
One of the straightforwardst methods to take ashwagandha powder is by mixing it into various drinks. The distinct taste of ashwagandha can be an acquired one, so blending it with other flavors may make it more palatable.
You can stir 1/4 to 1/2 teaspoon of ashwagandha powder into a cup of warm milk, perhaps with a touch of honey or vanilla extract. This makes for a soothing, sleep-promoting beverage to sip before bedtime. Alternatively, you can add ashwagandha powder to your favorite smoothie recipe. The flavors of fruits, vegetables and yogurt can help mask the taste of the herb. Whether you prefer a green smoothie or a berry blend, aim for about 1/2 teaspoon of ashwagandha powder per serving.
Brewing Ashwagandha Tea
Another option is to brew a tea using ashwagandha powder. This method allows the herb to steep and infuse into the hot water. It’s a straightforward way to consume ashwagandha, especially if you already enjoy herbal teas as part of your daily routine.
To make ashwagandha tea, add 1 teaspoon of the powder to 2 cups of boiling water. Let the mixture simmer until it reduces to about 1 cup of liquid. Strain the tea into a mug and add a splash of milk and honey if desired. You can store any leftover tea in the refrigerator and reheat it later. Aim to drink your ashwagandha tea once per day, either in the morning or evening.
Taking Ashwagandha Capsules
For those who don’t enjoy the taste of ashwagandha powder or prefer a more convenient option, ashwagandha capsules are available. Capsules provide a pre-measured dose of the herb in an easy-to-swallow form. They’re ideal for people who travel frequently or have busy schedules that make preparing tea or other beverages challenging.
When choosing an ashwagandha supplement, look for a reputable brand that uses high-quality, organic ashwagandha root extract. Follow the dosage instructions on the product label, which typically recommend taking 1-2 capsules per day with meals. It’s best to start with a lower dose and gradually increase it as needed and tolerated.
Typical Ashwagandha Dosage
The optimal dosage of ashwagandha varies depending on the individual and the desired health benefit. However, most studies have used daily doses ranging from 250-600 mg of a standardized ashwagandha extract. When using ashwagandha powder, a typical dose is 1/4 to 1/2 teaspoon once or twice daily.
It’s essential to note that it may take several weeks or even months of consistent use to notice the full effects of ashwagandha. Be patient and give your body time to adjust to the herb. As with any new supplement, it’s always best to consult with a healthcare provider before adding ashwagandha to your routine, especially if you have any pre-existing health conditions or are taking medications.
