Ashwagandha Guide: How to Use Ashwagandha Powder

Ashwagandha is the Sanskrit name for Withania somnifera, a fruiting plant in the nightshade family that is also known as winter cherry. Ashwagandha produces small orange berries in papery husks like those of tomatillos and ground cherries. Although ashwagandha berries are technically edible, they're not the most sought-after part of the plant—that would be the dried root. Ashwagandha root contains natural steroids called withanolides that have made the plant a staple of Ayurvedic medicine for thousands of years. Withanolides are similar in structure to chemicals found in ginseng, which is why ashwagandha is sometimes called “Indian ginseng.”

As an Ayurvedic herb in Indian medicine, ashwagandha is considered a rasayana (rejuvenator) that relieves chronic stress, calms the nervous system, and increases energy levels. Withanolides have anti-inflammatory properties, and some animal studies show potential positive effects of ashwagandha, but when it comes to ashwagandha’s health benefits as an adaptogen, there are few conclusive human studies. Always consult a health care professional about potential side effects before taking ashwagandha powder or any other adaptogenic supplements.

Ashwagandha root extract is sold in capsules and tinctures, but its most popular form is a powder. Powdered ashwagandha root is traditionally mixed with ghee, honey, or water and either ingested or applied topically to inflamed joints or as part of an Ayurvedic skincare routine. To balance ashwagandha powder's earthy, bitter flavor, you can mix it into sweet desserts, hot beverages, and smoothies.

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