Ashwagandha powder has a strong, earthy taste, so the trick is to pair it with flavours that balance it. Here are five easy ways to add it to your routine, from the traditional warm milk to a quick smoothie.
How much? A typical serving is ¼ to ½ teaspoon (about 1–3 g) once a day. Start at the lower end, and check with a healthcare professional before use.
1. Ashwagandha moon milk
This is the classic Ayurvedic way and a popular evening ritual.
- 1 cup (250 ml) dairy or plant milk
- ¼–½ tsp ashwagandha powder
- ¼ tsp ground cinnamon and a pinch of cardamom or nutmeg
- 1 tsp honey or maple syrup, to taste
Warm the milk gently without boiling it. Whisk in the powder and spices until smooth, then sweeten off the heat.
2. Smoothies and shakes
Sweet, creamy ingredients hide the bitterness well. Try blending a banana, a few dates, a spoon of nut butter, a teaspoon of cacao, a cup of milk and ¼ tsp ashwagandha powder. It also works in your usual protein shake.
3. Golden latte
Combine ashwagandha with turmeric for a warming latte. Whisk ½ tsp turmeric, ¼ tsp ashwagandha, a pinch of black pepper and ginger into warm milk, then sweeten to taste.
4. Energy balls
Blitz 1 cup of dates, 1 cup of oats or nuts, 2 tbsp cacao, 1 tbsp nut butter and 1 tsp ashwagandha powder in a food processor. Roll into about 12 balls and chill. Two balls contain roughly ¼ tsp of powder.
5. Porridge, yoghurt and baking
Stir the powder into porridge or overnight oats with cinnamon and fruit, or into yoghurt with honey. You can add it to muffins or banana bread, but keep track of how much is in each portion.
Tips for the best results
- Whisk, don’t stir: fine powders can clump, so a small whisk or milk frother helps.
- Add fat: traditionally ashwagandha is taken with milk or ghee, and a little fat makes drinks smoother.
- Be consistent: pick a time of day you can stick to.
- Store it well: keep the pack sealed, cool and dry.
Who should avoid it
Ashwagandha isn’t recommended during pregnancy or breastfeeding, or for children. It may interact with some medicines and isn’t suitable for people with certain thyroid, autoimmune or liver conditions. Speak to a healthcare professional before use, and read our health disclaimer.
New to ashwagandha? Start with our beginner’s guide, or see our pure ashwagandha root powder.
Frequently asked questions
How much ashwagandha powder should I take a day?
A typical serving is ¼ to ½ teaspoon (about 1–3 g) once a day. Start at the lower end and follow the advice of a healthcare professional. Do not exceed the serving shown on the pack.
What is the best time of day to take ashwagandha powder?
Many people enjoy it in the evening in warm milk, which is the traditional way, while others add it to a morning smoothie. The most important thing is choosing a time you can stick to.
Can I mix ashwagandha powder into coffee or tea?
Yes. It stirs into warm drinks, though its earthy taste is noticeable. Whisking it in with a little milk and a sweetener such as honey usually gives the smoothest result.
Can I bake or cook with ashwagandha powder?
Yes. It works in porridge, energy balls, muffins and banana bread. Keep track of how much powder ends up in each portion so you stay within the recommended serving.
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