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.


  • 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


  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.


  • 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


  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.


  • 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


  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.


  • 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


  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.


  • 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


  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)


What happens if you take 5 pills of ashwagandha? ›

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 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.

Who should not 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.

How long does it take to notice ashwagandha working? ›

Ashwagandha is a powerful and effective supplement with many benefits. It can have remarkable effects on your physical, mental, and emotional well-being. While it may take 4-12 weeks for some people to start noticing the effects, many have seen positive results before then.

Is ashwagandha safe for liver and kidneys? ›

If you are in good health and are not aware of any issue with your liver or kidney then ashwagandha would be a beneficial addition to your day. However, as I have already mentioned, there is some evidence of the herb having a negative impact on your kidney health, which can also lead to liver problems too.

What happens if I take 1000 mg of ashwagandha a day? ›

They found that participants who took 1,000 mg of ashwagandha extract daily for 12 weeks had greater reductions in depression and anxiety than those who took a placebo. Limited research from 2013 also suggests that ashwagandha may help improve cognitive impairment in people with bipolar disorder.

Do I take ashwagandha in the morning or night? ›

Ashwagandha may make some people feel vitality through mental clarity, while it may also induce feelings of calmness and relaxation, so it can be a good idea to try taking it both in the morning and in the evening to see how it affects you — then you can decide when it best fits into your routine.

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.

Is ashwagandha good for the liver? ›

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.

What is the bad side of ashwagandha? ›

Ashwagandha is an evergreen shrub with a long list of benefits and the herb is often used for its medicinal qualities. The disadvantages of ashwaganda include possible liver damage, drowsiness, nausea and vomiting, and potential aggravation of autoimmunity.

Is ashwagandha hard on the liver? ›

Conclusions: Ashwagandha-HILI presents with cholestatic hepatitis and can lead to the syndrome of acute-on-chronic liver failure with high mortality in those with pre-existing liver disease.

Is ashwagandha safe for kidney? ›

Ashwagandha is an Indian herbal supplement that is widely available over the counter and online, with immunostimulatory effects and may lead to kidney allograft rejection. 3. Physicians taking care of kidney transplant recipients should be aware of this and routinely assess supplement use.

Can I take 2 ashwagandha pills at once? ›

Generally, Ashwagandha extract is available in the form of capsules or tablets in the market. Ashwagandha extract can be taken 600-1200 mg/day. 1-2 capsule or tablet can be taken once a day.

Can you feel ashwagandha the first time? ›

It can take days to weeks before you begin to notice its effects.

Which is best ashwagandha powder or capsule? ›

Both forms of ashwagandha can provide the same benefits, such as reducing stress, improving mood, enhancing memory, boosting immunity, and more. However, some factors may affect the herb's absorption and bioavailability. Generally speaking, ashwagandha extracts are more potent and bioavailable than ashwagandha powder.

How many pills of ashwagandha is too much? ›

Can I take too much ashwagandha? As with any herb, it's possible to take too much ashwagandha. Studies show that a range between 125 mg and 1,000 mg per day may be fine to use based on what is known from clinical trials. However, your health, fitness level, and needs may be different.

What happens if you take 10 ashwagandha pills? ›

“Taking too much ashwagandha can cause sleepiness, especially if taking higher doses or higher concentration extracts,” Dunn said. “For some women, it can increase facial hair in those sensitive to higher testosterone levels. Some complaints of taking too much also include gastrointestinal distress and fatigue.”

What is the maximum amount of ashwagandha to take? ›

Studies on ashwagandha have used daily dosages ranging from 120–5,000 mg of a root extract. The most common dosing protocol is 600 mg daily, divided into two doses, with one taken in the morning with breakfast and the other in the evening.

How many ashwagandha pills can I take at once? ›

Most modern studies on ashwagandha used ashwagandha root extract at a dose of 250–600 mg daily. The most common dosage used in studies was to give 300 mg twice daily (once in the morning and once in the evening) for a total of 600 mg.

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