How To Consume Ashwagandha Powder To Manage Stress And Anxiety?

After the WHO's 2025 summit on traditional medicine, the spotlight on ashwagandha as a beneficial ingredient has expanded.

19 Dec 2025, 03:54 · www.ndtv.com

In the fast-paced landscape of modern Indian lifestyle, stress and anxiety have become silent epidemics. From corporate burnout to the pressures of urban living, the search for natural remedies has led many back to India's ancient roots. Ashwagandha (withania somnifera), the "King of Ayurvedic Herbs", has emerged as a scientifically backed powerhouse for mental well-being and relieving anxiety symptoms. Recently, ashwagandha was heavily mentioned at the World Health Organization's Traditional Medicine Summit 2025, and it signals a shift in how global health bodies are treating traditional remedies and bringing them into mainstream science. The summit's focus on evidence-based validation means herbs like ashwagandha aren't just being discussed culturally but scientifically.

The herb is known traditionally as a rejuvenator and as an adaptogen (a substance that helps the body "adapt" to stress by balancing physiological processes). If you are struggling with persistent worry or sleepless nights, here is a guide on how to consume ashwagandha powder effectively, supported by clinical evidence to validate the search findings.

The Science Of Calm: How Ashwagandha Works

The primary reason that ashwagandha is effective for anxiety management lies in its ability to regulate cortisol, the body's main stress hormone. When we are stressed, the adrenal glands pump out cortisol, leading to the "fight or flight" response. And chronic elevation of this hormone can cause fatigue, irritability, and mental fog.

A landmark study published in the Indian Journal of Psychological Medicine found that high-concentration full-spectrum ashwagandha root extract can safely and effectively improve an individual's resistance to stress. The participants in the study showed a significant reduction in serum cortisol levels after 60 days of consistent use. This also means that the traditional remedy should be consistently used over a minimum period of 60 days to notice a change. Here are the two main compounds whose presence can benefit mental well-being:

Withanolides: These are the bioactive compounds responsible for the herb's anti-inflammatory and anti-stress properties.
GABAergic Activity: Ashwagandha mimics the effects of GABA, a neurotransmitter that inhibits "excitatory" signals in the brain, creating a sense of relaxation.

Best Ways To Consume Ashwagandha Powder

While ashwagandha is available in capsules and tinctures, the traditional ashwagandha churna (powder) remains a preferred choice for better absorption into the body's system and for overall wellness.

For those suffering from stress-induced insomnia, mixing the powder with warm milk is the most effective method.

Method: Mix 1/4 to 1/2 teaspoon of ashwagandha powder in a glass of warm milk.
Why it works: Milk contains tryptophan, which works well with ashwagandha to promote deep, restorative sleep.

Ayurveda suggests that adding a pinch of nutmeg or cinnamon can enhance the calming effect of this ingredient.

If you find the "horse-like" smell of the powder (from which it gets its name, Ashwa) too strong, this traditional paste is a great alternative.

Method: Combine 1/2 teaspoon of powder with 1 teaspoon of A2 cow ghee and a small amount of honey.

Note: In Ayurveda, ghee acts as a "carrier", helping the herb reach deeper tissues.

3. Modern Morning Smoothies

For the busy professional, adding the powder to a breakfast smoothie or oatmeal is a seamless way to incorporate stress relief into a daily routine without the bitter aftertaste.

Dosage And Timing For Anxiety Relief

How much you take is just as important as how you take it. According to the Journal of Pharmaceutical Research International (2025), consistency is key for neuroprotective benefits.

Goal

General Stress: 300 mg - 500 mg, twice daily, after meals

Anxiety and Panic: 500 mg - 600 mg, morning and evening

Sleep Support: 1 teaspoon (approx. 3 g), 30 minutes before bed

Important Safety Precautions

While ashwagandha is generally safe for most, certain groups should exercise caution, especially if you are:

Pregnant: It is traditionally avoided, as it may interfere with hormonal balance.
Have Thyroid Disorders: Ashwagandha may increase thyroid hormone levels; patients on thyroid medication should consult a doctor before starting consumption of this supportive herb.
Have Autoimmune Conditions: Due to its immune-boosting nature, those with lupus or rheumatoid arthritis should seek medical advice first and understand the risks, dosage, and how to safely take it if they are advised to do so by their doctor.

Choosing The Right Powder

This is important, as you should know that you are purchasing standardised root powder. Many commercial products use leaves to bulk up the weight, but the majority of clinical studies, including those by the Ministry of Ayush, emphasise the efficacy of the root.

Ashwagandha is a natural calming herb that can change the way you feel when you are stressed or anxious. With a renewed interest in traditional medicine, consume with caution to safely reap the benefits of this stress-lowering herb for overall well-being.

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

Show full article

Track Latest News Live on NDTV.com and get news updates from India and around the world