Ashwagandha tea has become one of the go-to wellness drinks for stress and sleep, showing up everywhere from Pinterest boards to grocery store tea aisles. But ashwagandha is an herbal supplement with real, documented effects and real caveats — not just a cozy bedtime ritual. This guide covers what the research actually supports, how to brew it, and who should be careful with it.
| ⚕️ Medical Disclaimer This article is for informational purposes only and does not constitute medical advice. The information shared here is not designed to treat, prevent, or cure any condition. If you are pregnant, breastfeeding, taking medication, or managing a health condition — including thyroid or liver conditions — speak with a licensed healthcare provider before adding ashwagandha to your routine. |
What Is Ashwagandha?
Ashwagandha (Withania somnifera) is an evergreen shrub used for centuries in Ayurvedic medicine, grown across parts of Asia, Africa, and southern Europe. The name comes from Sanskrit — “ashwa” means horse and “gandha” means smell, a reference to the root’s distinct earthy odor. It’s sometimes marketed as “Indian ginseng,” though it isn’t related to true ginseng at all. The root is the part most commonly used in supplements and tea.
What Does the Research Actually Support?
According to the National Center for Complementary and Integrative Health (NCCIH), part of the National Institutes of Health, research shows that some ashwagandha preparations may be effective for insomnia and stress, though evidence for anxiety specifically is less clear. There’s also limited evidence suggesting that taking ashwagandha for 2 to 4 months may increase testosterone levels and sperm quality in men, based partly on a 2017 literature review. Beyond sleep, stress, and male fertility, NCCIH states there isn’t enough evidence to confirm ashwagandha helps with other conditions — worth keeping in mind against broader claims you might see online.
Most of the research behind these findings used concentrated root extract in capsule or powder form, not necessarily a cup of brewed tea — tea is a milder, less standardized way to consume it, so the effects may be gentler and less predictable than what a clinical-dose study shows.
Safety: What NIH Actually Says
Ashwagandha appears to be well tolerated for up to about 3 months of use, according to the NIH Office of Dietary Supplements — but its long-term safety beyond that isn’t known. Common side effects are usually mild: loose stools, nausea, and drowsiness. There have also been a small number of reports of more serious effects, including impacts on liver function, so it’s not entirely risk-free.
A few other things worth knowing:
- Thyroid effects: Ashwagandha has been shown in some studies to alter thyroid hormone levels — a real consideration if you have a thyroid condition or take thyroid medication.
- Pregnancy: Ashwagandha is not considered safe during pregnancy and should be avoided.
- Sedative and drowsiness effects: Because it can cause drowsiness, use caution combining it with sedatives, alcohol, or before driving.
- Sourcing quality: NCCIH notes that some Ayurvedic products have been found to contain lead, mercury, or arsenic above acceptable limits — buying from a reputable, tested brand matters more with ashwagandha than with many other herbal teas.
Ashwagandha should be treated as a complementary practice, not a replacement for medical treatment — and it isn’t considered safe for everyone.
How to Make Ashwagandha Tea
- Choose your form. Ashwagandha tea comes as loose root powder, tea bags, or root pieces steeped directly. Powder dissolves more fully; tea bags and root pieces give a milder, more traditional brew.
- Heat water just below boiling — around 200°F. Boiling water can make the earthy, slightly bitter flavor more pronounced.
- Steep for 5 to 10 minutes. Longer steeping brings out more of the bitterness, so start on the shorter end and adjust to taste.
- Add milk and a natural sweetener, if you like. Ashwagandha’s earthy flavor pairs well with warm spices — cinnamon, cardamom, or a small amount of honey soften the taste considerably.
- Drink it in the evening if your goal is winding down — most people use it as part of a nighttime routine rather than a morning drink, given its potential for drowsiness.
Who Should Be Careful With Ashwagandha
- Pregnant or breastfeeding: avoid it — it’s not considered safe during pregnancy.
- Thyroid conditions or thyroid medication: speak with your provider first, since ashwagandha can affect thyroid hormone levels.
- Liver conditions: given the rare reports of liver-related side effects, this is worth discussing with a healthcare provider before starting.
- Taking sedatives or medications for anxiety: ashwagandha’s drowsiness effect can compound with these.
- Long-term daily use: since safety data beyond about 3-6 months is limited, consider cycling on and off rather than using it indefinitely, and check in with a provider periodically.
Frequently Asked Questions
What does ashwagandha tea actually do?
Research suggests some ashwagandha preparations may help with sleep and stress, though evidence for anxiety specifically is less clear. Most supporting research used concentrated extract rather than tea, so tea’s effects are likely milder.
Is it safe to drink ashwagandha tea every day?
It appears well tolerated for up to about 3 months, but long-term safety hasn’t been well studied. Many people cycle on and off rather than using it indefinitely, and it’s worth checking in with a healthcare provider periodically.
When is the best time to drink ashwagandha tea?
Most people drink it in the evening as part of a wind-down routine, since it can cause drowsiness in some people.
Can pregnant women drink ashwagandha tea?
No. Ashwagandha is not considered safe during pregnancy and should be avoided.
Does ashwagandha tea affect the thyroid?
It can. Some studies have shown ashwagandha alters thyroid hormone levels, so anyone with a thyroid condition or on thyroid medication should talk to a healthcare provider before using it.
What does ashwagandha tea taste like?
Earthy and slightly bitter, often described as similar to a mild, herbal version of ginseng. Adding milk, cinnamon, or a small amount of honey softens the flavor considerably.
Sources
NIH Office of Dietary Supplements — Ashwagandha (Health Professional Fact Sheet)
Cleveland Clinic — What Is Ashwagandha? (citing NCCIH)
Bottom Line
Ashwagandha tea is a legitimate wellness drink with real, if modest, research behind it — mainly for sleep and stress — alongside real caveats around thyroid function, pregnancy, and long-term use. It’s worth trying as a complementary evening ritual, not a cure-all, and it’s worth a quick conversation with a healthcare provider if you’re on medication or managing a health condition.