Ashwagandha: Nature's Adaptogenic Gift
We recently published a wonderful book called Beginners Guide to Herbal Teas, Infusions & Remedies (amazon). While writing it, we were reminded of some “power herbs”—herbs that offer multiple uses and benefits. One of those herbs is Ashwagandha.
Ashwagandha is scientifically known as Withania somnifera. It’s a shrub that originated in the dry regions of India, the Middle East, and parts of Africa, and its roots and berries have been used for thousands of years in traditional Ayurvedic medicine.
The name "ashwagandha" is derived from Sanskrit and can be translated as "smell of the horse." But don’t worry! Although the herb does have a very distinct smell, I haven’t had anyone complain that my tea smells like a stable. Maybe the name also leans toward the fact that consuming ashwagandha can leave you with the strength and vitality of a horse!
In recent years, ashwagandha has gained recognition in the global wellness community, with an increasing number of scientific studies[1] exploring its potential benefits. These studies have investigated its anti-inflammatory, anti-stress, antioxidant, and immunomodulatory properties, among others.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/
The Incredible Benefits of Ashwagandha
Let’s explore some of the benefits of Ashwagandha:
Immunity and stress relief
Ashwagandha is stress-reducing, immune-boosting, and reduces anxiety and cortisol levels.[1]
Sleep and relaxation
Ashwagandha helps the body unwind, relax, and prepare for rest, improving sleep quality2.
Women’s health
Ashwagandha helps regulate cortisol levels, indirectly impacting hormone balance2.
Energy and Focus
Ashwagandha improves cognitive function, memory, and mental performance2.
Athletic Performance
Ashwagandha increases aerobic endurance and allows for optimal workout performance2.
Adaptogenic Powers
As an adaptogenic herb, ashwagandha shares the spotlight with Rhodiola, ginseng, and holy basil (tulsi). Read our blog about adaptogenic herbs, which help our bodies adapt to stress and act as a shield against life's constant pressures.
What is an adaptogen?
Adaptogens are natural substances typically derived from plants. They are believed to help the body adapt to stress and restore physiological balance by supporting vital systems such as the nervous and immune systems.
Some characteristics of adaptogens include increasing the body's resistance to harmful physical, chemical, or biological stressors, helping normalize physiological functions, and bringing imbalances back to baseline, regardless of the direction of change.
True adaptogens should not cause harm or have significant side effects when used appropriately, but it is worth noting that while adaptogens have evoked increasing interest in recent years, more scientific research is needed to validate the claims associated with their use. As always, consult a healthcare professional before introducing any new substances or supplements to your healthcare regimen.
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Embracing Ashwagandha: Use and Contraindications
The recommended daily dose is 300 to 600mg[1], and Ashwagandha is generally safe for most people. However, those with thyroid conditions, pregnant or nursing mothers, and individuals on medication should consult a doctor before introducing ashwagandha to their diet.
Ashwagandha is available in supplement form, as powders or capsules (amazon), or you can buy ashwagandha root from Mountain Rose Herbs.
Making Ashwagandha Part of Your Day
From a morning smoothie to a calming evening drink, you can enjoy ashwagandha at any time of the day.
Morning
Kick-start your day with a brain health smoothie made from ashwagandha and ginseng. Add a dose of greens and a crunch of walnuts.
Recipe: Brain Health Smoothie
Make tea using:
1 – 2 tsp dried ashwagandha root
1 – 2 tsp dried ginseng root.
Allow the tea to cool and add:
2 cups spinach
A handful of walnuts
Crushed ice, if you like
Honey to taste.
Blend and enjoy.
Afternoon
Replace your afternoon coffee with ashwagandha tea.
Recipe: Ashwagandha Tea Blend
1 tsp dried ashwagandha root
1 tsp dried ginger root
1 tsp dried licorice root
Simmer for 10-15 minutes in 2 cups of water.
Strain, add honey to taste, and enjoy.
Evening
Sip on a mug of moon milk made with ashwagandha and enjoy a peaceful night's rest.
Recipe: Moon Milk
1/2 tsp ashwagandha powder
1 tsp coconut oil
1/2 tsp cinnamon
1/4 tsp ginger
A pinch of nutmeg
1 cup of milk (of your choice)
Honey to taste.
Warm the milk.
Stir in the ingredients.
Enjoy your cup of ‘tranquilitea.’
Top Tea Tip: Ashwagandha tea bags (amazon) offer a convenient alternative and are available at most health food stores or online.
[1] https://www.medicalnewstoday.com/articles/318407
Too often, we’re so busy with our fast-paced lives that we forget the natural remedies that Earth offers us. Ashwagandha is a testament to nature's ability to heal, balance, and rejuvenate. Embrace the magic of ashwagandha as you journey toward holistic well-being.
While there is growing evidence pointing to various health benefits of ashwagandha, always consult with a healthcare professional before taking any new supplements.