How to Use Ashwagandha

Co-authored by Tracy Zollinger Dipl. OM, L.Ac., FABORM

Last Updated: January 17, 2023 References

Ashwagandha is a root plant commonly found in India, the Middle East, and eastern Africa. It has been used for centuries as an alternative medicine and has anti-inflammatory, antioxidant, and rejuvenating properties.^{[1]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} You can use ashwagandha to treat a number of medical issues, from chronic pain to arthritis to ulcers. Before you use ashwagandha, make sure you speak to your doctor. Then, buy and take ashwagandha safely so you can reap the benefits of this alternative medicine.

Part 1

Part 1 of 2:

Buying Ashwagandha

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Look for ashwagandha in capsule, powder, or tincture form.^{[2]
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Tracy Zollinger Dipl. OM, L.Ac., FABORM
Licensed Herbalist & Acupuncturist
Expert Interview. 6 October 2020.} Pick a form that suits your comfort level. A powder or tincture may be ideal if you do not like swallowing pills.^{[3]
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- Only buy ashwagandha from a reputable vitamin supply shop or a natural health food store to ensure you are consuming a high quality supplement.
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Make sure the first ingredient on the label is ashwagandha. Read over the ingredients list to confirm there are no dyes, colorings, additives, or preservatives in the product. You want to buy a product that is as pure as possible.^{[4]
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- You should also check the Daily Value (DV) percentages on the label to make sure you are getting 100% DV. This means you are getting the maximum amount of nutrients in each serving of the supplement.
- You can also look for a “USP Verified” label on the supplement. This means it has been inspected by the U.S. Pharmacopeial Convention and that it contains the ingredients listed on the label. It also means it has been manufactured in sanitary and well-controlled conditions.^{[5]
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Confirm the supplier is legitimate and reputable. Make sure there is clear contact information for the supplier listed on the label. Check that the supplier is highly rated online and has positive reviews by consumers.^{[6]
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- You can ask your doctor to recommend a supplier that they trust so you know the ashwagandha is coming from a reliable source.

Part 2

Part 2 of 2:

Taking Ashwagandha

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Ask your doctor about taking ashwagandha. Ashwagandha can be used as a dietary supplement and to treat issues like stress, chronic pain, arthritis, ulcers, and mood swings.^{[7]
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Tracy Zollinger Dipl. OM, L.Ac., FABORM
Licensed Herbalist & Acupuncturist
Expert Interview. 6 October 2020.} It can also be used as a sleep aid. Make sure you ask your doctor about the medical uses of ashwagandha, and its benefits for your health based on your medical history, before you take it.^{[8]
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- Ashwagandha can help decrease your body's stress result, which can in turn help with things like anxiety and inflammation.^{[9]
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  Tracy Zollinger Dipl. OM, L.Ac., FABORM
  Licensed Herbalist & Acupuncturist
  Expert Interview. 6 October 2020.}
- Ashwagandha should not be taken with medication to treat diabetes, hypertension, anxiety, depression, and insomnia. If you are currently being treated for any of these issues, speak to your doctor first before taking ashwagandha.
- Do not use ashwagandha if you are pregnant or breastfeeding as it can cause health issues for you or your baby.
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Get a recommended dosage from your doctor. Your doctor can suggest a daily amount based on your medical needs. Always follow your doctor’s instructions, rather than the recommended dosage on the label.^{[10]
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- For general health and well-being, you can take 1 to 2 teaspoons (4.9 to 9.9 ml) of powdered ashwagandha, or one capsule once a day.
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Have hot milk or water with powdered ashwagandha. For some, the taste of powdered ashwagandha can be unpleasant. Try mixing 1 to 2 teaspoons (4.9 to 9.9 ml) of powdered ashwagandha in one to two cups of hot milk or boiling water to mask the taste. You can then sip it as a warm drink or tea.^{[11]
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- You can also add ¹⁄₄ teaspoon (1.2 ml) sugar or ghee to the ashwagandha to make it taste better.
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See your doctor if you experience any adverse side effects. If you experience nausea, upset stomach, or diarrhea when you take ashwagandha, see your doctor right away. Your doctor may suggest a lower dosage or a different course of treatment that will not cause these issues.^{[12]
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Expert Q&A
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Question

What does ashwagandha do?

Tracy Zollinger Dipl. OM, L.Ac., FABORM
Licensed Herbalist & Acupuncturist
Tracy Zollinger (she/her) is a Licensed Acupuncturist, Herbalist, and the Founder of Island Acupuncture in the San Francisco Bay Area. With over 15 years of experience, Tracy specializes in a holistic approach to reproductive health, fertility, and pre and post-natal care. Tracy creates comprehensive treatment plans using acupuncture, herbs, nutrition, and western labs. She holds a Master of Science in Traditional Chinese Medicine from the Academy of Chinese Culture and Health Sciences and is board certified in integrative reproductive medicine, with a focus on LGBTQIA specific needs.

Tracy Zollinger Dipl. OM, L.Ac., FABORM

Licensed Herbalist & Acupuncturist

Expert Answer

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Ashwagandha is similar to ginseng—it helps your body regulate its response to stress. That can help stabilize your mood, help you sleep, and and heal faster.