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Nutritional Benefits of Ashwagandha Powder


Ashwagandha Powder is made from the ashwagandha plant which is a small shrub that grows on the Indian subcontinent. It is also known as Indian Ginseng.

“Ashwa” means horse and “gandha” means smell. This translates into the smell and power of a horse. This is because of Ashwagandha’s smell and also its ability to increase strength.


The ashwagandha root has been consumed in India for many years and is thought to have numerous health benefits.

Ashwagandha root has been used in Ayurveda (traditional Indian medicine) to restore vitality and low sexual energy, improve overall health and relieve stress.


Ashwagandha powder is still relatively new in the Western world and many studies haven’t been done yet on its benefits or side effects. It is highly beneficial for some but can cause adverse effects in others.


In Ayurveda, this herb is thought to be very heating. If you have a high “pitta”, this herb may be too hot for you.

If you are considering consuming Ashwagandha powder, the best thing to do is to either:

  • Work with an Ayurvedic practitioner to figure out whether you should consume this ashwagandha powder
  • Or start by taking a small amount and see what effect it has on you


What does Ashwagandha powder taste like?


Ashwagandha powder has a very bitter earth like taste.


What are the nutritional benefits of Ashwagandha powder?


In Ayurveda


In Indian traditional medicine called Ayurveda, Ashwagandha powder has been used as a rejuvenating agent. It helps to nourish overall health and well-being.

It is thought to:

  • Relieve stress and anxiety symptoms
  • Help with acne and improving skin condition by boosting collagen when applied topically
  • Boost overall immunity and provide increased energy
  • Induce sleep and help with insomnia
  • Improve sexual drive and sperm count in men


In Modern Science


Ashwagandha powder may help relieve stress and anxiety


Some studies have shown that Ashwagandha powder could be useful in relieving stress and anxiety symptoms.

However, being a new herb in Science, more research is required to verify the quantity of Ashwagandha powder required to help with stress and anxiety symptoms.


Ashwagandha powder may help with sleep


As ashwagandha powder helps with stress and anxiety, it seems natural that it would help with sleep issues such as insomnia.

Research has confirmed in some studies that participants slept better with a dose of ashwagandha powder rather than a placebo.


Ashwagandha powder may increase physical strength


A study found that young adults who took ashwagandha powder for 8 weeks had more speed and strength than those who took a placebo.

It is possible that Ashwagandha enhances physical strength and oxygen usage during exercise.

According to, in one study, male participants who took 600 mg of ashwagandha per day and participated in resistance training for 8 weeks had significantly greater gains in muscle strength and size compared with a placebo group.

In one study, compared to the placebo group, men who received ashwagandha saw significant gains in muscle strength (measured using bench press and leg extension exercises) and muscle size in their arms and chests, as well as a significant reduction in body fat percentage and post-workout muscle damage.

Hence, ashwagandha powder may benefit athletic performance.


Ashwagandha powder may increase testosterone and male fertility


Studies have found that Ashwagandha powder may increase testosterone.

According to, a review of four studies found that ashwagandha treatment significantly increased sperm concentration, semen volume, and sperm motility in men with low sperm count.

It also increased sperm concentration and motility in men with normal sperm count.

However, more studies are required to be conclusive.


Ashwagandha powder may increase cognitive function


Some studies have shown that ashwagandha powder may improve mental cognition and memory.

Ashwagandha powder also improved the attention span in one study.

However, more research is needed.



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How to eat ashwagandha powder?


Ashwagandha powder can be consumed as a health tonic or latte in the following ways:

  • Add 1/2 tsp of ashwagandha powder to 1 cup of hot water and add honey/maple syrup to sweeten it.
  • Simmer 1/2 tsp of ashwagandha powder in 1 cup of milk over low heat for 15 minutes. Add sugar (or honey/maple syrup/jaggery) and a pinch of nutmeg/cardamom powder, cinnamon powder, turmeric powder, ginger powder and stir well. Turn off heat. You can also add a bit of ghee.
  • If you are vegan, try the above ashwagandha latte replacing dairy milk with almond milk.
  • If you have a high “pitta”, try mixing the ashwagandha powder with coconut milk and honey instead.
  • Add 1/2 tsp of ashwagandha powder, 1/2 tsp of ghee and 1/2 tsp of honey in a bowl, mix and consume.


It can be used in:

  • Desserts
  • Juices
  • Smoothies
  • Milkshakes
  • Ashwagandha tea
  • Ashwagandha Turmeric Latte
  • Ashwagandha Health tonic
  • Coffee


How much ashwagandha powder should I eat per day?


You should consult this with an ayurvedic practitioner but the usual serving is 1/4 – 1/2 tsp of ashwagandha powder either once or twice a day.


Are there are side effects of ashwagandha powder? Is it safe to eat for everyone? Am I allergic to ashwagandha powder?


As with all foods, it’s always best to eat a little bit to start out with (if you’ve never eaten it before) to check if you have any side effects.

Ashwagandha powder in large doses may cause stomach upset, diarrhoea, vomiting.

In Ayurveda, people with a low digestive fire/agni should not consume ashwagandha powder as it may create digestive problems. Also, if you have PCOS symptoms, you should avoid taking ashwagandha powder as it increases testosterone.

Ashwagandha powder should not be eaten during pregnancy as there is some evidence it may cause miscarriages.


According to Webmd;

“Auto-immune diseases” such as multiple sclerosis (MS), lupus (systemic lupus erythematosus, SLE), rheumatoid arthritis (RA), or other conditions: Ashwagandha might cause the immune system to become more active, and this could increase the symptoms of auto-immune diseases. If you have one of these conditions, it’s best to avoid using ashwagandha.

Surgery: Ashwagandha may slow down the central nervous system. Healthcare providers worry that anesthesia and other medications during and after surgery might increase this effect. Stop taking ashwagandha at least 2 weeks before a scheduled surgery.

Thyroid disorders: Ashwagandha might increase thyroid hormone levels. Ashwagandha should be used cautiously or avoided if you have a thyroid condition or take thyroid hormone medications.


Consult your GP if you have any conditions and have some concerns about consuming ashwagandha powder.

Working with an Ayurveda practitioner may be beneficial if you are unsure or have any of the conditions above.


How to store ashwagandha powder?


Store ashwagandha powder in a cool, dark cupboard away from direct sunlight or heat (such as your stove) or humidity.

Ashwagandha powder can last for up to 1- 2 years if stored well.

I always find that storing any powder in the refrigerator increases its shelf life quite a bit. Once open, place your ashwagandha powder in an airtight zip lock bag, place in a container and store it in your refrigerator. You need to ensure that ashwagandha powder is stored in a cold, dry place. Moisture should not enter inside the ashwagandha powder.


Ashwagandha Powder Recipes


Check out our ashwagandha powder recipes below:


Nutella Style Hot Chocolate With Ashwagandha Powder – Ashwagandha Recipes – Healthy Drinks Recipes



Are there any other uses of ashwagandha powder?


Ashwagandha powder can also be used in:

  • making an ashwagandha face pack for skin care – it is thought to treat acne and add a glow. Mix 1/2 tsp of ashwagandha powder with water and form a paste like consistency. Apply on face, let dry and then wash off
  • Traditionally, a paste of ashwagandha powder and water can be applied to inflamed joints to get relief from pain



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Nutritional benefits of ashwagandha powder


I hope you enjoyed reading my blog post on ashwagandha powder as much as I enjoyed writing it.

I found most of these benefits of ashwagandha powder whilst reading online blogs, articles, newspapers and through people.

Please feel free to comment, share, add or subtract anything from this article 🙂

Have a lovely day!


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