Ashwagandha is one of my most favorite and trusted herbs. It's flavor in tea is earthy and bitter, so I love how it mixes with more mild and pleasant herbs like chamomile, cinnamon, and licorice. I love to drink a cup on busy, semi-stressful mornings where I need to stay focused yet calm.

Ashwagandha (Withania somnifera) is an adaptogen, meaning it prevents cortisol spikes in times of stress. It helps your body "adapt" to stressors. Whether they are small like barking dogs, fluorescent lights, or chronic back pain, or large stressors like work deadlines, exam studying, or moving to a new house, stressors cause cortisol to spike. Some cortisol running through your veins is excellent- you need this important hormone to mobilize energy stores. But in our modern world, we often get flooded with cortisol on a daily basis. Anything that can help tone it down a bit generally can make us feel much better. 

Instead of giving you a quick energy boost like caffeine, ashwagandha works on a deeper level—helping to balance stress hormones, calm the nervous system, and restore energy over time. Drinking ashwagandha tea helps me become less "reactive" to stress- like my mental state and nervous system can handle it much better. 

This unassuming little root has been used for thousands of years in Ayurveda to help the body adapt to stress, and now modern science is backing up what ancient healers already knew.

Let me tell you how I use it, why it works, and why I swear by this simple yet powerful herb.

 

Where Does Ashwagandha Come From?

The name Ashwagandha comes from Sanskrit, where "Ashwa" means horse and "Gandha" means smell, referring to the herb’s distinct odor and its supposed ability to impart the strength and vitality of a horse to those who consume it.

It was (and still is) primarily used in Ayurvedic medicine to:

  • Enhance strength and vitality, especially in warriors and the elderly
  • Reduce stress and anxiety
  • Boost immunity and longevity
  • Increase fertility and reproductive health
  • Promote restful sleep and mental clarity

Ashwagandha was first documented in ancient Ayurvedic texts such as the Charaka Samhita (circa 1000 BCE) and Sushruta Samhita, where it was described as a powerful "Rasayana"—a class of herbs known to rejuvenate the body, slow aging, and enhance longevity.

 

How I Use Ashwagandha Tea in My Routine

For me, drinking Ashwagandha tea has become a small but essential ritual. Many mornings, I make a simple tea blend to help me prepare for the day. This blend includes licorice, so it is very slightly stimulating in a wonderful non-jittery type of way. If you're hoping to use this tea to unwind at night, simply omit the licorice root and optionally replace with lavender flowers or valerian root.

Here’s my go-to method:

My Favorite Ashwagandha Tea for Stress Relief

  • 1 rounded tsp Ashwagandha root
  • 1 rounded tsp Chamomile flowers (for extra relaxation)
  • 1 rounded tsp Cinnamon chips (adds warmth and balances blood sugar)
  • 1 rounded tsp Licorice root (naturally sweet and good for adrenal support)
  • Hot water (about 2 cups)

How to Make It:

  1. Simmer the Ashwagandha root in hot water for about 10-15 minutes (since roots need more time to extract their benefits).
  2. Turn off the heat and add chamomile, cinnamon, and licorice root. Let steep for another 5-10 minutes.
  3. Strain, pour into your favorite mug, and sip slowly.

This tea tastes earthy, grounding, and comforting with a mild sweetness from licorice and a warm spice from cinnamon. It’s not a sugar-rush type of comfort—it’s the cozy blanket type of comfort.

 

Does Ashwagandha Really Work? Here’s What Science Says

I love using herbs based on how they make me feel, but I also love knowing that science backs up their benefits. And ashwagandha is one of the most well-researched adaptogens out there.

1. It Lowers Cortisol (Your Stress Hormone)

  • A 2012 study found that taking 300 mg of Ashwagandha root extract twice a day for 60 days significantly reduced cortisol levels in people with chronic stress.

2. It Reduces Anxiety and Promotes Calmness

If stress is the storm, anxiety is the relentless overthinking that comes with it. Ashwagandha has been shown to reduce symptoms of anxiety naturally.

  • A 2012 study found that participants who took 600 mg of Ashwagandha daily for 60 days reported a 77% reduction in anxiety symptoms (compared to just 5% in the placebo group).
  • A 2022 meta-analysis confirmed that Ashwagandha has a significant anxiolytic (anxiety-reducing) effect, making it comparable to prescription medications—but without the side effects.

3. It Supports Sleep Without Knocking You Out

  • A 2019 study found that Ashwagandha significantly improved sleep quality and helped people with insomnia fall asleep faster. This effect is due to triethylene glycol, a compound in Ashwagandha that promotes relaxation by acting on GABA receptors in the brain.

If you have thyroid issues, are pregnant, or take medications, check with your doctor before using Ashwagandha. It’s a powerful herb and should be used mindfully.

 

References: 

Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). "A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults." Indian Journal of Psychological Medicine, 34(3), 255–262. pmc.ncbi.nlm.nih.gov

Akhgarjand, C., Kooti, W., Amini, N., & Maleki, A. (2022). "Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials." Phytotherapy Research, 36(2), 669–683. https://doi.org/10.1002/ptr.7598

Langade, D., Kanchi, S., Salve, J., Debnath, K., & Ambegaokar, D. (2019). "Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-Blind, Randomized, Placebo-Controlled Study." Cureus, 11(9), e5797. https://doi.org/10.7759/cureus.5797