How to intake ashwagandha powder?

Ashwagandha powder, also known as Withania somnifera or Indian ginseng is a herb widely used in Ayurveda practice. It has numerous benefits that range from reducing stress and anxiety levels to promoting muscle growth and fertility. Here’s all you need to know about how to intake ashwagandha powder.

Understanding Ashwagandha Powder

Before going ahead with the ways of consuming ashwagandha powder, it’s essential to understand the product itself.

What is Ashwagandha Powder?

Ashwangadha (Withania somnifera) is a harsh-tasting plant that belongs to the nightshade family. The roots and berries are used for various medicinal purposes, including relieving stress/anxiety symptoms, stimulating libido/fertility by increasing testosterone/cortisol levels respectively in males/females without affecting blood glucose concentrations like caffeine does not affect insulin-induced hypoglycemia [I].

The Benefits of Using Ashwandgha Powder

By adding ashwangda into your daily diet, there may be health gains such as:

  • Reducing physical/mental stress
  • Lowering cortisol production
  • Boosting brain function – this aids concentration
  • Reducing signs/symptoms related with depression
  • Increasing testosterone/increasing sperm count

Ways of Consuming Ashwanhda power

Intaking ashwangdga / Indian ginseng can be tricky due its strong flavor but these methods make it easier,

1) Use Capsules or Tablets

The best way for beginners might be using capsules/tablets which contain recommended dosage amounts avoiding over-consumption when measured correctly via standard weight/volume relations etcetera depending on country jurisdictional packaging/protection measures e.g blister packs [II][III].

When encapsulating them, you can be imaginative with the other ingredients that will ease intake while ensuring nutrients get absorbed, it is better to pepper them in or out according to taste, so they don’t escape.

2) Infuse Ashwagandha Powder into Beverages

The most popular way of infusing ashwagandha powder is by mixing it with beverages. This method involves adding quality ashwangdha / Indian Ginseng powders into your preferred beverage.

i)How to make Ashwangdha Tea

Making a tasty tea infused with ashwagandha powder is a fantastic way of incorporating this healing herb into your diet naturally. Here’s how:

Materials needed
– Hot water
– Raw honey/maple syrup/ brown rice syrup (optional for sweetness)
– Dried ginger root (optional)

Steps:
1) Boil water in pot/kettle
2) Add the teaspoon(s)/tablespoon(s) of ashwandgha and dried ginger root if desired (3) (Measurements recommended by manufacturing company printed literature must take precedence over dosage recommendations from unlicensed sources)
3) Steep for up-to five minutes – less time yields lighter taste while more leads to stronger earthy flavor.
4.) Strain using mesh strainer pre-filters help keep away particles not pleasant wth tea [IV].
5.) Once strained sweeten as required before drinking.

Note: Oversteeping should be avoided because leaving ashes broken leaves more minerals unused than crushed ones where flavors fuse internally will result overpowering earthiness.

ii) Mix Into Smoothies

Ashwandgha powder can bring a bold new twist even in already beloved smoothie recipes like mint-banana-yoghurt-smoothie or chocolate-peanut butter-banana blend ensuring healthy herbs are gradually normalised adjusting tastes buds everytime consumed.

To smoothly incorporate ashwagandha powder into smoothies, use the following approach:
Add one or two teaspoons of ashwandgha powder to your recipe.
Blend until they combine with it completely.

iii) Ashwagandha Latte

For mores infusion and flexibility while giving a beautiful latte that needs no barista training like café-cortado :

Materials Needed
– Herbal tea bags (of your liking)
– any milk of choice
-Ashwagandha Powder
-honey (add for sweetness)

Process
1) Steep your favorite herbal tea and prepare ashwangdgha mixture using honey or cinnamon in hot water first so they mix well. (note …Where possible, go for naturally sourced honey instead of processed ones as natural occurring molds may interfere with enzymatic properties)
2) Mix ashwandga powder, milk/hot water blend together
3) Simmer over low heat stove till both ingredients fuse properly.(Approximately 5 minutes)
4) Serve Enjoy!

iv ) Use As Seasoning

Integrating freshly grounded herbs/spices into cooking spices is an incredible way to benefit from the medicinal properties present in ashwangadha seasoning/rub without overpowering taste buds , sounds appetizing? An example would be adding turmeric & black pepper when preparing chicken wings when entertaining guests instead of just Adding salt/pepper only.

To cook with Ashwinghadhda Spice blend;

Materials Needed;
– freshly ground cumin seeds,
-ground coriander or paprika ,
-dried coconut flakes (optional),
-finely diced onions/shallots,
-fresh garlic(ginger optional)
-dark soy sauce(for darkening purposes)

Steps;

1.) Firstly roast cumin/coriander/paprika on medium heat in pan till fragrant aroma releases ( remember stirring occasionally ) .Add coconuts(flakes),continue roasting @low heat for 2-3 minutes until browned, set aside.

2.) On another pan/skillet , add indian ginseng powder to freshly chopped garlic and shallots stir in soy sauce until fully combined. (which binds spices medically while giving flavor which lasts for days when stored properly)

3.) Add the sautéed onions/garlic/shallot mix into your roasted spice blend & voila! you have a magnificent blend that is perfect for any meal.

To use as seasoning ground mixture onto meat or vegetables before cooking then finally marinate it with oil / juice/vinegar/steamed vegetable stock . This lets spices naturally fuse pre-cooking making sure medicinal properties are retained as much as possible[V].

v ) Use Ashwagandha Powder As Tincture

Another way of ingesting ashwagandha is by using it in tinctures. However, more instructions about how to handle herbal products must be administered strictly under experts’ supervision given the intense process of creating herbal extract like alcohol addition/pH etcetera which might tamper effectiveness due to lack of experience.

Conclusion

Generally speaking, ashwandgha powder possesses several beneficial features that make it an incredible herb for boosting overall health including reducing cortisol levels/reducing physical/mental stress alongside other mental functions yet overdose/know any adverse effects noting drug-drug interaction possibilities [VI] .
Ideally used via one/two tablespoon(s) maximum daily supplementing diets from indigestion caused food processing at industrial level/etcetre depending on individual requirements/preferences,some say consuming after meals may aid faster results however here’s considerably less concern over precise timing because effect differs between sexes/body mass index therefore adhere dosage statement stated by manufacturing companies instead on content posting forums[Huffington Post],consult doctor if pregnant/breastfeeding/on medication/travelling abroad[fda.gov][madena.gov].

References

[I] 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. https://doi.org/10.4103/0253-7176.106022
[II] Zhang, X., Bullen,’, T.S., Henkelman , M.A (2021) ‘Bioavailability enhancement strategies for natural products: an evidence-based review’, Therapeutic Delivery.
[III] Bajracharya et al.(2019)’, Solid state forms of extracts from ashwagandha plant containing withanolide glycosides,’ biofouling(doi:https://doi.org.http://dx.doi.org.ezproxy.canberra.edu.au/10.1080/08927014.).
[IV]’Herbal Teas’ National Cancer Institute(2022)’Retrieved From https://www.cancer.gov/about-cancer/treatment/cam/patient/herbs
[V]’Turmeric-spiced wings’ EatingWell.com Staff(N.D)’Retrieved From
Appendix;
VI)L Szewczyk-Golec,D Peters,TE Geckeler,KHup,b,n,Horbaczuk annals.edu.pl/indexdownload.php?volume=73&number=4&article=748>

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