Beyond Powders and Pills: 5 Easy Ashwagandha Recipes (2024)

Ashwagandha. Lately, it’s been everywhere–from the pages of Vogue to the vitamin shelves at your local pharmacy.

But this adaptogenic herb has a history way older than that. In fact, it’s one of the most important herbs in the Ayurvedic medicine tradition which has been around for more than 3,000 years!

These days, Ashwagandha, also known as Withania somnifera, can be found in powder or pill form, and is touted for its many health benefits, including major stress reduction. But thousands of years ago, people didn’t have these convenient forms of Ashwagandha to add to their daily vitamin regimen. So if you’re really trying to get the Ashwagandha experience, it’s time to skip the capsules and mix-ins in favor of the real thing.

Here’s some of our favorite ways to add Ashwagandha to your meals.

5 Ways To Add Ashwagandha To Your Meals

Beyond Powders and Pills: 5 Easy Ashwagandha Recipes (1)Moon Milk

When you were a kid, did your mom ever make you warm milk to help you fall asleep? Well, this is the same idea, with an Ayurvedic twist.Moon milk combines warm milk, Ashwagandha, and nutmeg (another traditional Ayurvedic sleep aid) to help you chill out and drift off to dreamland.

Ingredients

  • 1 cup of your milk of choice
  • ½ teaspoon of ground cinnamon
  • ½teaspoon of ground turmeric
  • ¼ teaspoon of ground ashwagandha
  • Pinch of ground nutmeg
  • 1 teaspoon of coconut oil or ghee
  • 1 teaspoon of honey

Directions

  1. Simmer your milk in a saucepan using medium low heat.
  2. Once the milk simmers, whisk in your cinnamon, turmeric, ashwagandha and nutmeg. Stir it until everything is thoroughly mixed in and the liquid is smooth with no lumps.
  3. Add your coconut oil or ghee and turn the stove to low heat.
  4. Cook on low for 5-10 minutes, until mixture is warmed through.
  5. Remove from the stove and allow the mixture to cool.
  6. Add honey to taste and enjoy!

Ashwagandha Nut Butter Balls

Beyond Powders and Pills: 5 Easy Ashwagandha Recipes (2)Ashwagandha isn’t just for getting a good night’s rest. When combined with the right foods, it can also give you a boost of energy when you’re feeling tuckered out. These no-bake nut butter balls are easy to make, delicious, and packed with nutrients to provide quite the afternoon pick me up.

Ingredients

  • 16 ounces of nut butter (peanut butter, almond butter, or cashew butter all work well here)
  • 1/2 cup of dried cranberries
  • 1/2 cup of semi-sweet chocolate chips
  • 1/4 cup of chia seeds
  • 1/4 cup of honey
  • 1/4 cup of ground ashwagandha
  • 1/2 Tbsp of cinnamon
  • 1 ½ cups of coconut flakes

Directions

  1. In a large bowl, mix your nut butter, cranberries, chocolate chips, honey, chia seeds, ground ashwagandha, and cinnamon. Stir together until the mixture is well combined and has the texture of cookie dough.
  2. Divide your dough into equal parts the size of a ping pong ball. Roll each chunk into a ball and coat in coconut flakes.
  3. Place coated balls on a non-stick tray and refrigerate for an hour until solidified.
  4. Enjoy!

Ashwagandha Banana Nut Smoothie

Beyond Powders and Pills: 5 Easy Ashwagandha Recipes (3)Ashwagandha has a strong taste, but it works great in a smoothie when you add other ingredients that can stand up to it. This smoothie is easy to customize, depending on what dairy or dairy alternatives you like and which nut-butter you prefer.

Ingredients

  • 1 banana, chopped up and frozen
  • 1 cup of milk (you can opt for cow’s milk, almond milk, or oat milk)
  • 1 teaspoon of ground Ashwagandha powder
  • 1 teaspoon of cinnamon powder
  • 1/2 cup of nuts or nut-butter
  • Honey to taste

Directions

  1. Combine all of your ingredients in a blender and blend until smooth.
  2. Enjoy!

Dessert Date Truffles

Beyond Powders and Pills: 5 Easy Ashwagandha Recipes (4)Looking to add a healthy kick to your dessert? Well, look no further because these Ashwagandha truffle balls are a no-fuss dessert (or afternoon snack) that will certainly satisfy your sweet tooth.

Ingredients:

  • 10 dried dates
  • 2 teaspoons of ground ashwagandha
  • 1/2 cup of semi-sweet chocolate chips
  • 1 teaspoon of coconut oil
  • Sea salt or coconut flakes for garnish

Directions:

  1. Blend the dates and Ashwagandha together into a paste using a food processor.
  2. If the mixture is too sticky to work with, place it in the refrigerator for 15 minutes.
  3. Once chilled, roll this paste into small balls.
  4. While the paste is in the fridge, heat up the coconut oil and chocolate in a double boiler over medium heat. Stir often so the mixture doesn’t burn.
  5. Once your balls are shaped, coat them in the chocolate mixture. Place them on a non-stick tray or a pan lined with parchment paper.
  6. Before the chocolate sets, sprinkle sea salt or coconut flakes on top of the balls. Get creative here and add anything else that sounds yummy!
  7. Refrigerate the balls until the chocolate is set.
  8. Enjoy!

Ashwagandha Latte

Beyond Powders and Pills: 5 Easy Ashwagandha Recipes (5)Want to start your day on the right foot? Just whip up a mug of this delicious and healthy Ashwagandha latte.

Ingredients:

  • 1/2 cup of milk (cow’s, almond, or oat)
  • 1/3 cup of brewed coffee
  • 1 tbsp of hazelnut butter or hazelnut syrup
  • 1 tsp of maple syrup
  • 1 tsp of ground ashwagandha

Directions:

  1. Warm milk in the microwave or on the stove over low heat.
  2. Using a milk frother or blender, combine your warmed milk and the remaining ingredients until the liquid is well combined and a little foamy.
  3. Sweeten to taste and enjoy!

What Is Ashwagandha?

Ashwagandha has many names, including Indian ginseng, poison gooseberry, and winter cherry. In Sanskrit, Ashwagandha translates roughly to the smell and strength of a horse. Appetizing, right?

But whatever you call it, that doesn’t change the fact that it’s an evergreen shrub related to the tomato that’s native to Asia and Africa. The root is used as herbal medicine around the world and is especially important in Ayurvedic medicine.

Check with your healthcare provider before you start taking Ashwagandha. Most recommend taking the equivalent of 450 mg capsules 1-2 times a day.

The Health Benefits of Ashwagandha

One of Ashwagandha’s main claims to fame is that it’s an adaptogen. That means it meets 3 criteria:

In Ayurveda, Ashwagandha is known as a rasayana, or an herb that is supposed to offer a long life and high energy levels. One way it does this is by busting stress.

Taking Ashwagandha can drop your cortisol levels (aka the stress hormone) by one third–which means it may even help with losing stress-related weight. It also can majorly affect feelings of anxiety. In one study, people with anxiety who took Ashwagandha for 2 months reported that their anxiety levels dropped by 75%!

But that’s not all this herb is good for. It’s also known for these benefits:

Ready to reap all these awesome benefits just by adding one herb to your diet? Well, look no further than these 5 ideas for recipes you can make with Ashwagandha root in your own home.

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Beyond Powders and Pills: 5 Easy Ashwagandha Recipes (2024)

FAQs

What happens when you take ashwagandha daily? ›

Ashwagandha may have a calming effect on anxiety symptoms. In a 2019 study , researchers found that taking a daily dose of 240 milligrams (mg) of ashwagandha significantly reduced people's stress levels when compared with a placebo. This included reduced levels of cortisol, which is a stress hormone.

What are the side effects of taking ashwagandha? ›

When taken by mouth: Ashwagandha is possibly safe when used for up to 3 months. The long-term safety of ashwagandha is not known. Large doses of ashwagandha might cause stomach upset, diarrhea, and vomiting. Rarely, liver problems, including severe liver failure and a need for liver transplantation, might occur.

What medications should not be taken with ashwagandha? ›

If you take any drugs or supplements regularly, talk to your doctor before you start using ashwagandha supplements. They could interact with sedatives, blood thinners, thyroid supplements, drugs that suppress the immune system, and drugs for anxiety, high blood pressure, and diabetes.

Is ashwagandha safe for the liver and kidneys? ›

Ashwagandha should be more often considered as a potential liver-damaging factor, and doctors should pay attention to herbal supplements taken by patients when collecting anamnesis [30]. A procedure that could optimize hospitalization is a liver biopsy to accurately determine the histopathologic type of liver injury.

Does ashwagandha make you lose weight? ›

Ashwagandha has been shown to enhance muscle strength and size by stimulating protein synthesis. By promoting the growth of lean muscle, the herb supports a higher metabolic rate, aiding in the body's ability to burn calories and fat more effectively.

How long does ashwagandha take to work for weight loss? ›

Studies evaluating ashwagandha for stress reduction and weight management reveal reductions in perceived stress levels after four weeks. However, a significant difference in weight loss was noted at around eight weeks.

Is it better to take ashwagandha in the morning or at night? ›

To see the best results, most research recommends also taking Ashwagandha in the morning. Taking it twice a day can help your body maintain equilibrium in your adrenal system. You can buy ashwagandha in capsule form or as a powder to mix with coffee or tea.

Who shouldn't take ashwagandha? ›

Ashwagandha should be avoided during pregnancy and should not be used while breastfeeding. Ashwagandha is not recommended for people who are about to have surgery, or for those who have autoimmune or thyroid disorders.

Why do I feel bad after taking ashwagandha? ›

Ashwagandha may cause a drop in blood sugar levels. In some cases, this could worsen depressive symptoms, especially for those already dealing with low energy, mental fog, lack of motivation, or occasional depressive states.

Which form of ashwagandha is best? ›

Meanwhile, check out the some of the best Ashwagandha supplements in India:
  1. Himalaya Ashvagandha - General Wellness Tablets. ...
  2. Rasayanam Ashwagandha KSM-66 500 mg Capsules. ...
  3. Dabur Ashwagandha Tablets. ...
  4. Organic India Ashwagandha Capsules. ...
  5. MuscleBlaze Koshaveda Ashwagandha 500 mg Tablets. ...
  6. Neuherbs Ashwagandha 1000 Plus Tablets.
May 9, 2024

What happens when you stop taking ashwagandha? ›

Ashwagandha withdrawal is rare, but some people may experience mild symptoms such as insomnia, brain fog, and headaches after stopping taking the supplement. These symptoms are thought to be caused by a change in GABA levels in the brain.

What vitamins don t mix with ashwagandha? ›

Certain vitamins, such as vitamin D or calcium, may hinder the absorption of ashwagandha if taken simultaneously. This could reduce the effectiveness of the herb and limit its benefits. Additionally, it is important to note that taking ashwagandha with rhodiola may also have potential absorption interference.

What can you not do while taking ashwagandha? ›

Ashwagandha might lower blood sugar levels and thus make it unsafe to use with antihyperglycemic (glucose-lowering) medications (by lowering blood sugar too much). Because of its potential to lower blood pressure, ashwagandha might not be safe in people who take medications to treat high blood pressure.

Why can't you take ashwagandha long-term? ›

However, the efficacy and safety of long-term ashwagandha use over months or years for stress, anxiety, or sleep is not known. In addition, ashwagandha may have potential adverse effects on the liver and thyroid and might not be safe for people with prostate cancer or those who are pregnant or nursing.

What is a substitute for ashwagandha? ›

Similar to Ashwagandha, Rhodiola is an adaptogen as it may help the body respond better to stress, anxiety, and fatigue.

Does ashwagandha affect the thyroid? ›

Ashwagandha has been used for centuries in alternative medicine. Preliminary research shows that it may improve thyroid levels in those with hypothyroidism. However, it may worsen the symptoms of hyperthyroidism. Therefore, you should consult your healthcare provider before taking ashwagandha for a thyroid condition.

Does ashwagandha increase estrogen levels? ›

One study did find that ashwagandha use in women with menopause increased estrogen while simultaneously lowering follicle-stimulating hormone and luteinizing hormone levels to produce an overall improvement toward menopausal symptom related quality of life.

Does ashwagandha get rid of belly fat? ›

Research suggests that ashwagandha may help regulate cortisol levels and reduce stress and anxiety, which can prevent uncontrolled eating and subsequent weight gain. Lowering cortisol levels could be beneficial for individuals struggling with belly fat, food cravings, and a high body mass index (BMI).

Can ashwagandha cause hair loss? ›

It is important to realise that many supplements people use for working out or bulking up can have a devastating impact on your hair. Check to see if your collagen complex or hair vitamin has Ashwagandha. Not only can it cause hair loss but it can grow facial hair on women.

Is 1000mg of ashwagandha too much? ›

There are no official dosing guidelines for ashwagandha, but study participants typically take between 300 mg and 1,000 mg daily for up to three months. 10 Higher dosages may be beneficial for athletes undergoing an intense physical fitness regimen.

How much ashwagandha should I take to lose weight? ›

Therefore, it concluded that ashwagandha is useful for body weight management in patients experiencing chronic stress. Recommended dosage: if you're taking ashwagandha to help lose weight, dosages vary depending on individual needs, but taking 250 – 500 mg a day for at least 1 month should be effective.

Does ashwagandha help with memory? ›

May improve brain function, including memory

One review of five clinical studies found early evidence that ashwagandha could improve cognitive functioning in certain populations, including older adults with mild cognitive impairment and people with schizophrenia.

Can ashwagandha change your life? ›

Research suggests Ashwagandha supplements may help relieve stress and anxiety. In a small study with 58 participants, those who took 250 or 600 mg of ashwagandha extract for 8 weeks had significantly reduced perceived stress and levels of the stress hormone cortisol compared with those who took a placebo.

Does ashwagandha really increase testosterone? ›

Yes, ashwagandha supplements have been found to boost testosterone in both men and women.

Should you take a break from ashwagandha? ›

The ashwagandha supplement should be taken for 6-8 weeks and then do monthly break. The body stimulated all the time with ashwagandha will not react as well to supplementation, as when taking breaks, which prevent getting used to the action of constants doses of withanolides on the body.

Is ashwagandha good for the skin? ›

Ashwagandha is a traditional Ayurvedic herb known for its adaptogenic and anti-inflammatory properties. The herb has potential benefits for skin health, including reducing inflammation, promoting collagen production, and improving hydration.

References

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