by Dr. Alex Heyne Contributor

Ashwagandha Tea: Benefits and Brewing Tips

Ashwagandha tea is gaining popularity as more people turn to ancient remedies for modern wellness. Ashwagandha, an ancient herb rooted in Ayurveda, is making waves in modern wellness for its remarkable ability to support the body’s stress response. Known as an adaptogen, ashwagandha has been used for centuries to help reduce stress, promote relaxation, and enhance overall well-being.

In this blog, we’ll explore the key benefits of ashwagandha tea, from boosting mood to improving sleep, and provide practical brewing tips to help you easily incorporate this soothing beverage into your daily routine.

Table of Contents

What is Ashwagandha?
Top Benefits of Ashwagandha Tea
- Reduce Stress and Anxiety
- Boosts Immunity
- Improves Sleep Quality
- Enhances Cognitive Function
- Supports Hormonal Balance
- Anti-Inflammatory and Antioxidant Properties
How to Brew the Perfect Cup of Ashwagandha Tea
- Basic Brewing Instructions
What Does Ashwagandha Tea Taste Like?
How to Incorporate Ashwagandha Tea into Your Routine
Potential Side Effects and Precautions
Where to Buy Quality Ashwagandha Tea
Conclusion

What is Ashwagandha?

Ashwagandha, scientifically known as Withania somnifera, is often referred to as Indian ginseng or winter cherry. This powerful herb has a long-standing history in Ayurveda, India’s traditional system of medicine, where it has been used to:

relieve stress
enhance vitality
support immune function

Known for its adaptogenic properties, ashwagandha helps the body maintain balance during times of physical and mental stress, promoting a sense of calm and well-being.

In recent years, ashwagandha has become a popular staple in modern wellness routines, with supplements, powders, and teas widely available. Its rise in popularity reflects a growing interest in natural remedies for stress management and holistic health. Ashwagandha tea, in particular, has gained traction as an easy, soothing way to enjoy the herb’s benefits, helping people:

unwind
improve their mood
boost overall vitality

Top Benefits of Ashwagandha Tea

Reduces Stress and Anxiety

One of the top benefits of ashwagandha tea is its ability to reduce stress and anxiety by helping the body manage cortisol, a key stress hormone. As an adaptogen, ashwagandha promotes balance within the nervous system, preventing cortisol levels from spiking during periods of emotional or physical strain.

Research supports its adaptogenic properties, showing that regular consumption of ashwagandha can lead to lower stress levels, improved mood, and increased resilience to anxiety. Whether sipped in the morning to start the day calmly or enjoyed in the evening to unwind, ashwagandha tea offers a natural way to restore inner balance.

A 2019 study investigated the stress-relieving effects of Ashwagandha root extract, focusing on high-concentration doses and varying dosages. In this eight-week, randomized, double-blind, placebo-controlled trial, 60 participants with high perceived stress levels received either 125 mg, 300 mg, or a placebo of Ashwagandha twice daily.

Stress levels were assessed using the Perceived Stress Scale (PSS), while anxiety and cortisol levels were also measured. Results showed a significant reduction in stress scores for both the 250 mg/day and 600 mg/day doses, with corresponding decreases in serum cortisol levels and improvements in sleep quality compared to the placebo group. The findings suggest that Ashwagandha root extract effectively reduces stress and anxiety in healthy adults.

Boosts Immunity

Ashwagandha tea also helps boost immunity, thanks to its rich antioxidant content and immune-supporting properties. The antioxidants in ashwagandha reduce oxidative stress and protect cells from damage.

This herbal tea not only strengthens the immune system but also aids the body in recovering from fatigue and illness by promoting energy and vitality. Regular consumption can enhance the body’s natural defenses, making it an excellent addition to wellness routines, especially during times of stress or seasonal changes when the immune system may need extra support.

A comprehensive 2021 meta-analysis evaluated clinical trials on ashwagandha’s effects, analyzing data from databases like PubMed and ScienceDirect. The study focused on variables such as strength, cardiorespiratory fitness, and fatigue recovery in healthy individuals.

Out of 13 eligible trials, 12 were included in the quantitative analysis. Results showed that ashwagandha supplementation significantly improved physical performance compared to placebo.

Read More: Turmeric and Ginger Benefits

Improves Sleep Quality

Ashwagandha tea is known to improve sleep quality by promoting relaxation and helping the body combat insomnia. Its natural calming properties soothe the nervous system, making it easier to unwind and fall asleep.

By reducing cortisol levels and alleviating anxiety, ashwagandha creates a more restful state, allowing for deeper and uninterrupted sleep. Whether enjoyed as part of a bedtime routine or during stressful days, this herbal tea offers a gentle, natural way to support better sleep.

A 2021 meta-analysis of five randomized controlled trials examined the effects of Ashwagandha extract on sleep among 400 adults. The findings indicated a small but significant improvement in sleep quality and quantity, especially for individuals with insomnia, with optimal results observed at doses of 600 mg/day or more for at least eight weeks.

The herb also improved mental alertness upon waking and reduced anxiety levels, though it had no significant impact on overall quality of life. No serious side effects were reported, but the study calls for further research to assess the long-term safety of Ashwagandha supplementation.

Enhances Cognitive Function

Ashwagandha tea is also known to enhance cognitive function by improving focus, memory, and mental clarity. Studies suggest that ashwagandha supports brain health by reducing oxidative stress in the brain and promoting neural function.

Its adaptogenic properties help maintain mental balance, making it easier to concentrate and stay productive, even during stressful situations. Regular consumption may sharpen cognitive performance, making ashwagandha tea a great addition to your routine for staying mentally clear and focused throughout the day.

Supports Hormonal Balance

Ashwagandha tea supports hormonal balance, making it particularly beneficial for individuals dealing with adrenal fatigue or other hormonal imbalances. By regulating cortisol levels, the herb helps ease the strain on the adrenal glands, which can become overworked during periods of chronic stress.

Ashwagandha also influences the endocrine system, promoting balanced hormone production and improving overall well-being. For those struggling with mood swings, fatigue, or stress-related hormonal issues, incorporating ashwagandha tea into their routine offers a natural way to restore equilibrium and enhance vitality.

A 2023 narrative review offers an overview of the latest research on Ashwagandha, while also discussing potential safety concerns and contraindications associated with its use. This review highlighted Ashwagandha’s broad health benefits, including neuroprotective, sedative, adaptogenic, and sleep-enhancing effects.

Studies also point to its anti-inflammatory, antimicrobial, cardioprotective, and anti-diabetic properties. Additionally, Ashwagandha shows potential in improving reproductive health and regulating hormone levels. This growing body of evidence suggests that it could be a valuable natural remedy for managing various health concerns.

Anti-Inflammatory and Antioxidant Properties

Ashwagandha tea has impressive anti-inflammatory and antioxidant properties, offering significant benefits for reducing inflammation and providing cellular protection. The compounds found in ashwagandha help combat chronic inflammation in the body, which is linked to various health conditions.

Additionally, its high antioxidant content protects cells from oxidative stress and damage. By incorporating ashwagandha tea into your wellness routine, you can harness these powerful properties to promote overall health, support recovery from illness, and maintain a balanced inflammatory response.

A 2024 study discussed how ashwagandha promotes vascular health by enhancing endothelial function, reduces oxidative stress, regulates cell death (apoptosis), and improves mitochondrial performance. These properties make it beneficial for managing conditions such as anxiety, neurodegenerative diseases, diabetes, arthritis, cognitive decline, and stress-related fatigue.

How to Brew the Perfect Cup of Ashwagandha Tea

When choosing the right form of ashwagandha, it’s essential to consider your preferences and needs. Dried roots can be used for making traditional decoctions, while ashwagandha powder offers versatility for adding to smoothies, soups, or baked goods.

Tea bags provide a convenient option for those who prefer a quick and easy brewing process. Additionally, opting for organic sources ensures that you’re getting a product free from harmful pesticides and chemicals, which is particularly important for herbs that can concentrate these substances. By selecting high-quality, organic ashwagandha in your preferred form, you can maximize the health benefits and enjoy this powerful herb in a way that suits your lifestyle.

Basic Brewing Instructions

Ingredients:
- 1 tsp ashwagandha powder or 1 tbsp dried root
- 1-2 cups water
- Optional: honey, lemon, ginger, or milk for flavor
Method:
- Boil water, add ashwagandha, and simmer for 10-15 minutes.
- Strain and sweeten if desired.
Creative Variations
- Ashwagandha Chai: Add spices like cinnamon, cardamom, and black tea.
- Ashwagandha Golden Milk: Blend with turmeric, coconut milk, and honey.
- Iced Ashwagandha Tea: Brew a concentrated version and serve over ice with lemon.

What Does Ashwagandha Tea Taste Like?

Ashwagandha tea has a distinct and earthy flavor that can be somewhat herbal and slightly bitter. Some people describe it as having a taste reminiscent of raw, unprocessed roots, which may not be to everyone’s liking.

To enhance the flavor, it is often blended with other herbs or sweeteners, such as:

honey
lemon
ginger

When brewed properly, ashwagandha tea can offer a soothing and comforting experience, especially when enjoyed as part of a calming bedtime routine.

How to Incorporate Ashwagandha Tea into Your Routine

The best times to drink ashwagandha tea vary depending on your goals. In the morning, it can provide a gentle energy boost, helping to enhance focus and set a positive tone for the day.

Conversely, sipping on ashwagandha tea in the evening can promote relaxation and prepare the body for restful sleep. For optimal benefits, moderation is key; daily dosage recommendations typically suggest 1 to 2 teaspoons of ashwagandha powder or one tea bag per day. This approach helps avoid overuse and ensures you reap the herb’s benefits without experiencing potential side effects.

To enhance the effects of ashwagandha tea, consider pairing it with other calming herbs like:

lavender
chamomile
peppermint

This combination can amplify the tea’s soothing qualities while adding delightful flavors. Additionally, proper storage is crucial for maintaining the freshness of your ashwagandha.

Dried roots and powder should be kept in airtight containers in a cool, dark place, while tea bags should be stored in a dry location, away from direct sunlight. Following these tips will help preserve the potency and flavor of your ashwagandha, allowing you to enjoy its benefits for a longer time.

Potential Side Effects and Precautions

While ashwagandha tea offers numerous health benefits, it’s important to be aware of possible side effects:

upset stomach
drowsiness
interactions with certain medications

Pregnant or breastfeeding women and individuals taking medication for thyroid or autoimmune conditions should avoid ashwagandha, as it may exacerbate certain health issues or interfere with treatments.

Consulting a healthcare provider before incorporating ashwagandha into your routine is crucial, especially if you have existing health conditions or are on medication. A professional can provide personalized advice and ensure that ashwagandha is a safe and appropriate choice for you.

Where to Buy Quality Ashwagandha Tea

When looking to purchase ashwagandha tea, online retailers like Amazon and specialty health stores offer a wide variety of options for convenience and selection. Additionally, local health stores, particularly those that focus on organic or Ayurvedic products, can provide high-quality selections and the chance to speak with knowledgeable staff.

When shopping, it’s essential to read labels carefully to ensure you’re choosing high-quality, certified organic products. Look for reputable brands that provide clear information about sourcing and testing, as well as certifications indicating that their products are free from pesticides and contaminants. By taking the time to research and select the right product, you can fully enjoy the benefits of ashwagandha tea.

Conclusion

In summary, ashwagandha tea offers a range of key benefits, including stress relief, improved sleep quality, and immune system support, making it a valuable addition to your wellness routine. I encourage you to experiment with different variations and flavors—whether adding spices like cinnamon or blending it with calming herbs like chamomile—to find the combination that works best for you.

For those seeking additional herbal blends tailored to your health needs, consider reaching out to a TCM practitioner, who can provide personalized recommendations and help you explore the vast world of herbal remedies.