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Ashwagandha (Withania somnifera) is an ancient herb commonly used in Ayurvedic medicine. Its usage as an adaptogen, hormonal balancer and immune stimulator dates back for over 3,000 years.. Often called “Indian ginseng,” it is known primarily for its adaptogenic properties. Adaptogens are natural substances that help the body resist physical, chemical, and biological stressors. As interest in functional foods grows, Ashwagandha has earned its place as a functional ingredient that can be added to various recipes to provide significant health benefits such as:
1. Stress Reduction and Adaptogenic Benefits
Ashwagandha is perhaps most famous for its adaptogenic properties, which help the body cope with stress. Chronic stress can negatively impact physical and mental health, leading to issues like anxiety, fatigue, and even immune system dysfunction. Ashwagandha helps regulate cortisol levels, providing a calming effect that helps reduce stress, promoting mental well-being. When there is less cortisol in a person’s system, sleep improves, mental clarity increases, hormones become more balanced and the immune system can hum.
2. Improved Sleep and Relaxation
Ashwagandha has been traditionally used to promote restful sleep, thanks to its ability to reduce cortisol levels and support the nervous system. For people who struggle with insomnia or poor sleep quality, ashwagandha may be an excellent functional food ingredient to include in recipes such as in a warm cup of milk or herbal tea to promote relaxation and improve sleep quality. Take 600-700 mg ashwagandha at bedtime for three months and see it helps your sleeping patterns.
3. Boosting Cognitive Function and Mental Clarity
In addition to its stress-reducing properties, ashwagandha has been linked to improved cognitive function, memory, and focus. Studies have shown that this herb may help protect the brain from neurodegenerative diseases and support mental clarity, concentration, and overall brain health. Consider supporting brain health in afternoon snacks by adding it to smoothies or energy balls. Stressful workplace? Keep some Ashwagandha on your desk. My favorit human resourse leader always kept a bottle on her desk to share.
4. Supporting Hormonal Balance and Reproductive Health
Ashwagandha is often used to support hormonal balance in both men and women. It has been shown to regulate thyroid function, improve testosterone levels in men, and support fertility in women. As it works to help modulate the stress hormone cortisol, it synergistically and positively affects thyroid gland function. This can result in an increase in active T-3 hormone. People often have results such as improved hair retention, stronger hair, regrowth of their outer-third eyebrows, better circulation and better bowel movements.
5. Boosted Immunity
The herb is also known for its immune-boosting properties, as it contains compounds that help strengthen the body’s natural defenses. Regular consumption can help ward off illness and improve overall immune function. Ashwagandha also helps support the immune system by simply supporting proper adrenal function. People who undergo long periods of stress can have a weakened immune system and may notice they get colds more often than those around them.
Myths About Ashwagandha
Clients often ask me if Ashwagandha is safe to take if they are on thyroid medication or if they have Hashimoto’s Thyroiditis. If you are taking any thyroid medication, yes, Ashwaganhda is safe to take with this medication. In fact, taking thyroid medication alone can actually put more stress on the thyroid. Levothyroxine is the most common prescription for hypothyroid. This is synthetic T4, inactive thyroid hormone. Ashwagandha can actually help convert inactive T4 into active T3.
If you have been diagnosed with Hashimoto’s, Ashwagandha could be a benefit for you and your thyroid as long as you do not have a nightshade sensitivity, as Ashwagandha is in the nightshade family. If you do not have a sensitivity to nightshades, then Ashwagandha is safe to try.
How I Use Ashwagandha
Ashwagandha is available in a variety of forms: powder, capsules, tinctures, and extracts. I often take Ashwagandha 700 from Gaia Herbs. This comes as a phyto-cap…a super concentrated liquid herb magically put into an easy-to swallow capsule. I get the fast-acting and best absorption rate as I would from taking a liquid tincture with the ease of carrying a capsule. When looking from an Ashwagandha supplement, look for the whole herb, not just the extract. Mother Nature actually intended for the whole herb to be used.
Ashwagandha has helped me get through the rough days of trying to balance the needs of three very active dogs, seeing patients, meeting deadlines, creating youtube content, and coming up with creative recipes to share with my community! I take two phyto-caps at least once a day, but hey, let’s be honest…I keep them on my desk and some days, I just reach for more!
I also love to incorporate Ashwagandha into my diet. The powder form is particularly versatile and can be mixed into smoothies, teas, and even baked goods. For those who want a quick and easy option, Gaia Herbs phyto-caps are my choice. For those looking for a few fun ways to introduce this herb into your diet, I’ve included some fun recipes! I get my bulk Ashwagandha from Rose Mountain Herbs. (I get no commission from them, I just really love their quality and wide variety of herbal choices!)
Ashwagandha Chocolate Chip Cookies
Ashwagandha is combined with gluten-free ingredients to create a functional food. Herbs like ashwagandha can easily be incorporated into recipes to help support stress levels during the day.
- 1 egg
- 1 tsp vanilla extract
- ¼ cup coconut oil, melted and cooled
- ½ cup coconut sugar
- 1 cup almond flour
- 2 tsp cinnamon
- 2 tablespoons of organic Ashwagandha powder
- ¼ cup coconut flour
- ½ tsp baking soda
- ½ cup chocolate chips
Instructions:
- Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper.
- Combine the dry cookie ingredients together. Add the wet ingredients and form a thick dough. Fold in chocolate chips.
- Spoon cookies onto parchment paper and press down slightly.
- Bake: Bake for 10-12 minutes, or until the edges are golden brown. Be careful not to overbake as the cookies will continue to firm up as they cool.
Ashwagandha Snack Balls
- 1/2 cup raw almonds
- 1/2 cup raw cashews
- 1/8 cup chia seeds
- 1 Tbs cacao powder
- 2 tsp organic Ashwagandha powder
- 1/4 tsp sea salt
- 2 tablespoons of
- 1 Tbl unsweetened nut butter of choice
- 6 soft pitted dates
- Toppings: unsweetened shredded coconut, cacao, seasame seeds, maca, etcc. (optional)
Instructions:
- Place almonds, cashews, chia seeds, Ashwagandha powder and salt into food processor. Pulse until finely ground. Add the dates, nut butter and cacao powder. Pulse until mixure comes together in a sticky ball. If too dry, add one tablespoon of water until it comes together.
- Roll into 1 inch balls.
- Roll each ball into dried shredded coconut, maca, matcha, sesame seeds, cacao, etc. (optional)
- Enjoy as a stress-modulating snack.
Ashwagandha On-The-Go Morning Smoothie
Smoothies are an easy way to get more protein and fresh fruit into your day. I think they are also a great option for those busy mornings when you don’t have time to sit down to a well-plated breakfast.
- 1 medium banana
- 1 cup milk of choice, or water
- 2 tsp organic Ashwagandha powder
- 1/4 tsp cinnamon
- 1/8 tsp dried ginger
- 1 Tbl almond butter
- 1 tsp maple syrup (opt)
- 2 Tble collagen peptides
- 1 scoop vanilla protein powder (I swap between Designs for Health PaleoProtein Vanilla and Organic Sun Warrior)
Instructions:
- Place all ingredients into a blender and puree well.
Ashwagandha is more than just a trendy herb—it’s a functional food with a range of potential health benefits. When added to recipes, ashwagandha can help reduce stress, improve cognitive function, promote better sleep, support hormonal balance, and enhance overall vitality. By incorporating this powerful adaptogen into your meals, you can support both physical and mental health in a natural and holistic way.
Thanks for making it to the end…I have a gift for you. Enjoy 15% off your purchase of Ashwaghanda, collagen peptides or protein powder when you reach out to me at [email protected]. Just mention you read my Ashwagandha blog and would like a discount. Being healthy shouldn’t cost an arm and leg!