Ashwagandha Tea: Benefits, How to Make It, and Best Recipes

Introduction

Ashwagandha tea is quickly becoming a go-to herbal remedy for those looking to reduce stress, improve sleep, and enhance overall well-being. This ancient adaptogenic herb has been used in Ayurveda for centuries, known for its ability to help the body adapt to stress and restore balance.

As a natural powerhouse, Ashwagandha tea is praised for its ability to lower cortisol levels, support immune function, and promote a sense of calm and relaxation. Whether you’re looking for a bedtime ritual to unwind or a natural way to boost resilience against daily stressors, this tea offers a soothing and beneficial solution.

In this guide, you’ll discover the benefits of Ashwagandha tea, how to brew the perfect cup, and the best recipes to try at home. Get ready to embrace the power of Ayurveda and experience the calming effects of this herbal elixir. Let’s dive in!

What is Ashwagandha Tea?

History & Origins

Ashwagandha (Withania somnifera) has been a staple in Ayurvedic medicine for over 3,000 years. Traditionally known as the “King of Herbs”, it was used as a healing tonic to promote longevity, enhance vitality, and strengthen the body’s resistance to stress. Ancient Indian texts describe Ashwagandha as a rasayana, meaning a rejuvenating herb that restores energy and balance.

How It’s Made

it’s brewed using either dried Ashwagandha root or Ashwagandha powder.

• Ashwagandha Root Tea: The dried roots are simmered in hot water for 10-15 minutes to extract their beneficial compounds.
• Ashwagandha Powder Tea: A quick and easy method where Ashwagandha powder is mixed into hot water or milk for a more concentrated effect.
• Blended Teas: Many people enhance the flavor by combining Ashwagandha with honey, ginger, cinnamon, or tulsi for added health benefits.

Ashwagandha Tea vs. Other Herbal Teas

How does it compare to other popular herbal teas?

• Chamomile Tea: Known for its calming effects, chamomile is great for relaxation but lacks the adaptogenic properties of Ashwagandha.
• Valerian Root Tea: Often used for sleep support, but can be too sedating for daytime use, unlike Ashwagandha, which balances energy and relaxation.
• Green Tea: Rich in antioxidants and provides mild caffeine, whereas Ashwagandha is caffeine-free and better for stress relief.

Whether you’re looking for a calming nighttime tea or a daily stress-relieving drink, Ashwagandha tea offers a unique balance of relaxation and vitality that sets it apart from other herbal teas.

Health Benefits of Ashwagandha Tea

It is widely known for its adaptogenic properties, meaning it helps the body manage stress while promoting overall well-being. Drinking this herbal tea regularly can lead to reduced anxiety, better sleep, and enhanced immunity. Let’s explore the key benefits:

Reduces Stress & Anxiety

One of the most well-known benefits of Ashwagandha tea is its ability to lower cortisol levels, the stress hormone that contributes to anxiety, fatigue, and mood swings. Research shows that Ashwagandha interacts with GABA receptors, which play a crucial role in calming the nervous system. By helping the body adapt to stress, this tea is a natural remedy for those looking to manage daily pressures with ease.

Boosts Sleep & Relaxation

Struggling with insomnia or restless sleep? Ashwagandha tea has mild sedative properties that help promote deep relaxation and improve sleep quality. Unlike prescription sleep aids, it doesn’t cause drowsiness or dependency—making it a natural alternative for those seeking better rest without side effects. Drinking a warm cup before bedtime can create a calming nighttime ritual that signals your body to unwind.

Enhances Energy & Immunity

While It is known for its calming effects, it also supports energy levels by reducing fatigue and boosting endurance. The tea contains powerful antioxidants that strengthen the immune system, protect against oxidative stress, and promote overall vitality. Whether you need a morning energy boost or a way to fight off seasonal illnesses, this herbal tea is an excellent addition to your wellness routine.

By incorporating Ashwagandha tea into your daily life, you can enjoy a natural balance of relaxation, energy, and immune support, making it one of the most versatile herbal teas available.

How to Make Ashwagandha Tea (Step-by-Step Guide)

Making Ashwagandha tea at home is simple and can be customized to suit your taste. Whether you prefer using the traditional dried root, the convenience of powder, or a flavorful blend with spices, here’s how you can brew the perfect cup:

1. Traditional Ashwagandha Root Tea (Stronger Brew)

This method extracts the full benefits of Ashwagandha root, creating a potent and earthy tea.

Ingredients:

• 1 teaspoon dried Ashwagandha root (chopped)
• 2 cups water
• Optional: Honey, lemon, or cinnamon stick for flavor

Instructions:

1. In a small pot, bring 2 cups of water to a boil.
2. Add 1 teaspoon of dried Ashwagandha root and reduce heat.
3. Let it simmer for 10-15 minutes to extract beneficial compounds.
4. Strain the tea into a cup and add honey or lemon if desired.
5. Enjoy warmth for relaxation and stress relief.

2. Ashwagandha Powder Tea (Quick & Easy Method)

If you’re short on time, using Ashwagandha powder is the fastest way to make this tea.

Ingredients:

• ½ teaspoon Ashwagandha powder
• 1 cup hot water or milk
• Optional: Honey, cinnamon, or cardamom for taste

Instructions:

1. Heat 1 cup of water or milk (don’t boil).
2. Stir in ½ teaspoon of Ashwagandha powder until dissolved.
3. Add a teaspoon of honey or cinnamon for taste.
4. Drink warm for a soothing effect.

3. Ashwagandha Tea with Honey & Spices (Enhanced Flavor)

For a more enjoyable taste, try this spiced Ashwagandha tea with added herbs.

Ingredients:

• 1 teaspoon dried Ashwagandha root (or ½ teaspoon powder)
• 1 cup water
• ½ teaspoon grated ginger
• ¼ teaspoon cinnamon
• 1 teaspoon honey
• Optional: A splash of milk for a creamy touch

Instructions:

1. Bring 1 cup of water to a gentle boil.
2. Add Ashwagandha root (or powder), ginger, and cinnamon.
3. Simmer for 5-10 minutes, stirring occasionally.
4. Strain into a cup and stir in honey.
5. Enjoy warm for a cozy, spiced Ashwagandha tea experience.

Whether you’re looking for a strong traditional brew, a quick powder-based tea, or a flavorful spiced version, these recipes make it easy to enjoy the health benefits of Ashwagandha every day.

Best Ashwagandha Tea Recipes to Try

It can be customized into delicious variations that enhance both flavor and health benefits. Whether you prefer a creamy chai latte, a refreshing iced tea, or a nutrient-packed golden milk tea, these recipes will help you enjoy Ashwagandha in different ways.

1. Ashwagandha Chai Latte (Creamy & Spiced)

A rich and soothing drink that combines the warming spices of chai with the adaptogenic benefits of Ashwagandha.

Ingredients:

• 1 cup milk (dairy or plant-based)
• ½ teaspoon Ashwagandha powder
• ½ teaspoon cinnamon
• ¼ teaspoon cardamom
• ¼ teaspoon ginger powder
• 1 teaspoon honey or maple syrup
• ½ teaspoon black tea leaves (optional)

Instructions:

1. Heat milk in a small pot over low heat (don’t boil).
2. Whisk in Ashwagandha powder, cinnamon, cardamom, and ginger.
3. Simmer for 5 minutes, stirring occasionally.
4. Strain into a mug and add honey or maple syrup.
5. Enjoy warm for a comforting, stress-relieving drink.

2. Ashwagandha Iced Tea (Refreshing & Cooling)

A light and refreshing take on Ashwagandha tea, perfect for warm days.

Ingredients:

• 1 teaspoon Ashwagandha root (or ½ teaspoon powder)
• 2 cups water
• Juice of ½ lemon
• 1 teaspoon honey or agave syrup
• A few fresh mint leaves
• Ice cubes

Instructions:

1. Boil 2 cups of water and steep Ashwagandha root for 10-15 minutes.
2. Strain and let it cool completely.
3. Add lemon juice and honey, then stir well.
4. Pour over ice and garnish with fresh mint leaves.
5. Enjoy as a cooling, hydrating drink.

3. Ashwagandha Golden Milk Tea (Anti-Inflammatory Boost)

A powerful wellness drink that blends Ashwagandha with turmeric and coconut milk for added benefits.

Ingredients:

• 1 cup coconut milk (or almond milk)
• ½ teaspoon Ashwagandha powder
• ½ teaspoon turmeric powder
• ¼ teaspoon cinnamon
• ¼ teaspoon black pepper (enhances turmeric absorption)
• 1 teaspoon honey or maple syrup

Instructions:

1. Heat coconut milk in a saucepan over medium heat.
2. Whisk in Ashwagandha, turmeric, cinnamon, and black pepper.
3. Simmer for 5 minutes, stirring occasionally.
4. Remove from heat and mix in honey.
5. Enjoy warm as a calming and anti-inflammatory drink.

These Ashwagandha tea recipes allow you to explore different flavors while enjoying the many health benefits of this powerful herb. Try them all and see which one becomes your favorite!

Potential Side Effects & Best Practices for Drinking Ashwagandha Tea

While Ashwagandha tea offers numerous health benefits, it’s essential to consume it responsibly. Understanding who should avoid it, the best time to drink it, and the right dosage can help you maximize its benefits while minimizing potential side effects.

Who Should Avoid It?

Although Ashwagandha is generally safe for most people, certain individuals should exercise caution or avoid it altogether:

• Pregnant and breastfeeding women – Ashwagandha may cause uterine contractions, which could lead to complications.
• People with autoimmune conditions – Those with rheumatoid arthritis, lupus, Hashimoto’s thyroiditis, or multiple sclerosis should consult a doctor, as Ashwagandha can stimulate the immune system.
• Individuals taking medications for thyroid, blood pressure, or diabetes – Ashwagandha may interact with these medications, affecting hormone levels and blood sugar.
• Those undergoing surgery – Ashwagandha may slow down the central nervous system and interact with anesthesia. It’s best to stop using it two weeks before any scheduled surgery.

Best Time to Drink Ashwagandha Tea

The ideal time to drink Ashwagandha tea depends on your wellness goals:

• Morning: If you need an energy boost, drinking n the morning can help combat fatigue and support cognitive function without caffeine.
• Night: For better sleep and relaxation, drinking about 30–60 minutes before bed can help reduce stress and promote restful sleep.
• Post-Workout: Since Ashwagandha aids in muscle recovery and reduces inflammation, it can be beneficial as a post-exercise drink.

Dosage & Safety Tips: How Much is Too Much?

To avoid side effects, it’s important to stick to recommended dosages:

• Mild dosage: 250–500 mg of Ashwagandha extract per day (or ½ teaspoon of powder).
• Strong dosage: Up to 1,000 mg per day (about 1 teaspoon of powder), but this should be taken under professional guidance.
• Avoid excessive consumption – Too much Ashwagandha may cause stomach upset, nausea, drowsiness, or dizziness.

💡 Tip: Start with a low dose (¼–½ teaspoon per day) and gradually increase to see how your body responds.

By following these best practices, you can enjoy safely and maximize its benefits for stress relief, sleep, and overall wellness.

Ding Tea: Is Healthy? The Truth About Its Ingredients

Conclusion

Ashwagandha tea is a powerful adaptogenic drink that can help reduce stress, improve sleep, and boost overall well-being. With its deep roots in Ayurveda, this herbal tea has been cherished for centuries for its calming and rejuvenating properties. Whether you want to start your day with energy or unwind before bed, Ashwagandha tea is a versatile addition to your wellness routine.

There are many ways to enjoy Ashwagandha tea, from a simple brewed version to delicious spiced recipes like the Ashwagandha Chai Latte or Golden Milk Tea. Experiment with different flavors and find the one that best suits your taste and health goals!

We’d love to hear from you—which recipe are you excited to try first? Let us know in the comments and share your favorite way to enjoy this herbal powerhouse!