RubmdSelf CareHealth Benefits of Ashwagandha Tea to Start Your Day Right

Health Benefits of Ashwagandha Tea to Start Your Day Right

Ashwagandha is an ancient medicinal herb that has been used in India for over 3,000 years. Often referred to as Indian ginseng or winter cherry, ashwagandha (Withania somnifera) is a plant in the Solanaceae or nightshade family. The roots and orange-red fruit of the ashwagandha plant have a long history of use as a natural remedy in Ayurvedic medicine.

Today, ashwagandha remains one of the most popular herbs in Ayurveda. It’s gaining popularity globally as modern research uncovers it’s many evidence-based health benefits. Drinking ashwagandha tea is a simple, tasty way to harness this superherb’s healing potential.

What is Ashwagandha?

Ashwagandha is a shrub that grows in India, the Middle East and parts of Africa. It’s botanical name, Withania somnifera, hints at one of ashwagandha’s most renowned benefits; in Latin somnifera means “sleep-inducing.”

The name ashwagandha translates to “smell of horse” in Sanskrit. This refers to the herb’s distinct aroma as well as the traditional belief that consuming it can impart the strength and vitality of a horse.

Ashwagandha contains chemicals called withanolides, which have numerous healing effects:

  • Stimulate the immune system
  • Lower blood sugar and insulin levels
  • Possess anti-cancer properties
  • Reduce inflammation
  • Boost brain function and memory

Consuming ashwagandha regularly can have wide-ranging benefits for your physical and mental health.

Ashwagandha Tea Benefits

Drinking ashwagandha tea allows you to take advantage of the many science-backed benefits of this medicinal herb.

Promotes Calm and Reduces Stress

Ashwagandha is arguably most well-known for it’s stress-fighting powers. Multiple human studies demonstrate the herb’s anti-anxiety and relaxation-boosting effects.

Researchers believe ashwagandha’s stress-busting prowess comes mainly from it’s ability to balance cortisol levels and reduce inflammation. Cortisol is the body’s main stress hormone and chronic stress often leads to excessive cortisol and systemic inflammation.

Drinking ashwagandha tea can help curb elevated cortisol and quiet mental chatter, promoting an overall sense of calm. If you deal with anxiety or have a high-stress lifestyle, sipping this soothing tea can be an easy way to find your zen.

Boosts Energy, Endurance and Fitness

In Ayurveda, ashwagandha is renowned for it’s ability to boost strength and vitality. Science confirms that ashwagandha can reduce fatigue and increase energy levels.

Several studies demonstrate ashwagandha’s benefits for physical performance, endurance and recovery. Research shows the herb can:

  • Increase cardio and respiratory endurance
  • Reduce exercise-induced muscle damage and soreness
  • Speed muscle strength gains when combined with resistance training

So whether you’re an athlete looking to up your game or just want more energy for daily life, drinking ashwagandha tea can help.

Enhances Brain Function

Some of the most exciting ashwagandha benefits pertain to the brain. Ashwagandha contains powerful antioxidants that nurture brain health and fight degenerative diseases like Alzheimer’s.

Plus, research shows the herb boosts concentration, memory and cognitive performance. Ashwagandha may also help regenerate axons and reconstruct synapses, making it a promising therapy for neurodegenerative diseases.

If you want to unlock ashwagandha’s full brain-boosting potential, combine your tea with exercises like crossword puzzles, learning a new skill or memory games.

Supports Heart Health

High blood pressure and cholesterol put you at risk for serious cardiovascular conditions. Preliminary research suggests ashwagandha promotes heart health through multiple mechanisms:

  • Reduces blood pressure in those with hypertension
  • Lowers LDL and total cholesterol levels
  • Decreases triglycerides
  • Prevents plaque buildup in arteries

These effects may lower your risk for heart attacks and strokes. More studies are still needed, but current evidence indicates drinking ashwagandha tea supports cardiovascular function and health.

Fights Inflammation and Boosts Immunity

Chronic inflammation drives numerous diseases and causes immense suffering when unchecked. The antioxidants and phytochemicals in ashwagandha tea reduce inflammation throughout the body.

Ashwagandha also boosts immunity by increasing natural killer cells – disease-fighting white blood cells that detect and destroy pathogens and cancer cells. Between it’s anti-inflammatory and immune-modulating capacities, ashwagandha strengthens your body’s defenses.

Bolstering your immune system with ashwagandha tea is wise, especially during cold and flu season.

Balances Hormones and Fertility

From regulating menstrual cycles to improving male fertility, research shows ashwagandha benefits reproductive health in both men and women.

For women, studies demonstrate ashwagandha can:

  • Reduce symptoms of PMS like pain and mood swings
  • Boost fertility and sexual health
  • Reduce menopause symptoms like hot flashes, anxiety and fatigue

In men, ashwagandha can:

  • Increase testosterone and improve male fertility
  • Enhance muscle growth and vitality
  • Reduce symptoms of male hypogonadism

So if you’re trying to conceive or want to enhance intimate health, drinking ashwagandha tea is smart for both ladies and gents.

Protects Against Cancer

Emerging research reveals ashwagandha’s promising anti-cancer abilities. So far, studies demonstrate that ashwagandha may:

  • Cause cancer cell death and inhibit tumor growth
  • Synergize with and enhance cancer treatments like chemotherapy and radiation
  • Reduce side effects of conventional cancer therapies

Though more research is still needed, these preliminary findings suggest ashwagandha may help prevent and fight several types of cancer.

How to Make Ashwagandha Tea

The earthy, peppery taste of ashwagandha makes for a pleasant, warming tea. You can buy premade ashwagandha tea bags, use loose powder or make your own ashwagandha root tea from scratch.

To brew a basic cup, follow this simple ashwagandha tea recipe:


  • 1 cup water
  • 1⁄2 tsp ashwagandha powder
  • Milk, honey, lemon etc. to taste (optional)


  1. Boil water in a small pot and remove from heat.
  2. Add ashwagandha powder and stir thoroughly. Let steep 5-10 minutes.
  3. Strain the tea into your cup using a fine mesh sieve or tea strainer.
  4. Add any desired sweeteners or extras like milk, honey, lemon etc.
  5. Sip slowly and enjoy!

Feel free to tweak this recipe and customize your ashwagandha tea to your preferences. Many people find adding a touch of honey, rice milk or almond milk complements the flavor.

You can also simmer sliced ashwagandha root in water to extract the maximum medicinal compounds. Just note that root tea may taste more bitter.

Ashwagandha Tea Side Effects and Precautions

For most people ashwagandha tea is very safe, especially when consuming the typical dosage of up to 1-2 cups per day. However, some precautions are warranted:

  • Pregnancy – Avoid ashwagandha when pregnant as it may cause early delivery.
  • Surgery – Stop taking ashwagandha at least 2 weeks before surgery as it may interfere with anesthesia.
  • Autoimmune Diseases – Ashwagandha could exacerbate symptoms in some autoimmune conditions. Use caution and consult your doctor first.
  • Hyperthyroidism – Ashwagandha might worsen an overactive thyroid. Don’t use if you have a thyroid condition without medical approval.
  • Medication Interactions – Possible interactions include sedative medications, blood pressure medications, blood thinners and stomach acid reducers. Speak with your doctor.

When in doubt, talk to your healthcare practitioner before consuming ashwagandha tea, especially if taking any medications or if pregnant.

Potential Side Effects of Ashwagandha Tea

For most people, drinking moderate amounts of ashwagandha tea is very safe. However, some people may experience unwanted effects. Possible side effects can include:

  • Upset stomach, diarrhea and nausea – Ashwagandha can irritate the gastrointestinal tract in sensitive individuals. Taking it with food may help minimize stomach issues.
  • Drowsiness – Ashwagandha has sedative effects and may cause excess sleepiness, especially at high doses. Avoid driving or operating heavy machinery after drinking large amounts of ashwagandha tea.
  • Hypothyroidism – There are a few case reports of ashwagandha exacerbating hypothyroidism or inducing thyroid problems in sensitive people. Avoid ashwagandha if you have a thyroid condition unless approved by your healthcare provider.
  • Pregnancy complications – Consuming ashwagandha during pregnancy could potentially lead to early delivery or other issues. Pregnant women should not drink ashwagandha tea.
  • Drug interactions – Possible interactions can occur with sedative medications, blood thinners, stomach acid drugs, blood pressure medications and immunosuppressant drugs. Talk to your doctor before mixing ashwagandha with prescription pharmaceuticals.

While most people tolerate ashwagandha tea well, it’s not appropriate for everyone. Consult your naturopath or medical practitioner before drinking ashwagandha tea if you have any medical conditions or take pharmaceuticals. Discontinue use if any bothersome side effects develop.

Some Alternative Herbs and Teas

Tea/HerbKey BenefitsSide EffectsPrecautions
AshwagandhaReduces stress and anxiety, boosts energy, enhances brain function, balances hormonesUpset stomach, drowsiness, pregnancy risksAvoid if pregnant, nursing or take thyroid medications
ChamomileAids sleep, relieves anxiety, soothes upset stomachRare; allergic reactions may occurAvoid large doses if take blood thinners
Green TeaProvides antioxidants, boosts metabolism and heart health, supports brain functionCaffeine-related side effects like headache, insomnia, irritabilityLimit caffeine if pregnant, sensitive to stimulants
GinsengIncreases energy and athletic performance, benefits immunity and memoryInsomnia, headaches, digestive issuesAvoid if pregnant, nursing, have anxiety disorders
GingerRelieves nausea/vomiting, reduces inflammation, supports digestion and immunityHeartburn, stomachache, mouth irritationAvoid large doses if pregnant or take blood thinners
TurmericPowerful anti-inflammatory, antioxidant and anti-cancer propertiesUpset stomach, dizziness, risks with medicationsAvoid if have gallstones or bleeding disorders

Frequently Asked Questions

What dose of ashwagandha tea should I drink per day?

Most people do well with 1-2 cups of ashwagandha tea per day. To maximize benefits without risking side effects, consume a maximum of 1000 mg of ashwagandha powder daily.

When is the best time to drink ashwagandha tea?

Traditionally ashwagandha is taken in the morning and evening between meals. However, you can drink ashwagandha tea anytime – simply choose what works best for your schedule!
If you’re drinking it to aid sleep and reduce anxiety, one hour before bedtime is ideal. For energy and cognitive enhancement, morning or early afternoon is best.

Does ashwagandha tea need to be taken with food?

No, you don’t need to take ashwagandha tea with food. In fact, consuming it between meals or on an empty stomach may increase absorption of key active compounds.
That said, some people find the herb can cause mild stomach upset. If that’s the case, try taking ashwagandha with a small meal or snack.

What is the best ashwagandha tea brand?

Some top ashwagandha tea brands include Organic India, Buddha Teas, Oregon’s Wild Harvest and Lost Empire Herbs. When shopping, look for reputable supplement companies that sell pure, organic ashwagandha tea in whole leaf or powder form.

Where to buy ashwagandha tea?

You can find high-quality bagged and loose leaf ashwagandha tea at health food stores, vitamin shops and online retailers like Amazon and Vitacost. Many large supermarkets also carry ashwagandha tea these days.
For the widest selection, buying online is your best bet. Just be sure whatever product you choose is organic and ethically sourced.


In India, ashwagandha has been revered as a rejuvenating herb for millennia. Now modern science is proving this age-old remedy can boost health from head to toe.

The many benefits of ashwagandha tea include reducing stress, increasing energy and sports performance, enhancing brain function, supporting heart health and fertility, battling inflammation and cancer and much more.

Drinking ashwagandha tea is safe, simple and cost-effective. Sipping this earthy, spicy tea lets you tap into the healing power of one of nature’s most prized medicinal herbs.

So next time you’re seeking an herbal elixir to promote whole-body health and wellbeing, consider making a cup of ashwagandha tea!

Dr Nasurllah Hakro (Medicene)
Dr Nasurllah Hakro (Medicene)
Dr Nasurllah has 20 years of experience in his field. M.B.B.S, M.C.P.S (Medicine) F.C.P.S (Medicine). Internal Medicine, DABIM, M.D - Diplomate American Board of Internal Medicine. Specialization: Internal Medicine Specialist, Family Physician, Hypertension Specialist, General Physician.

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