Ashwagandha Tea: Benefits, How to Brew & Where to Buy
Ashwagandha tea is one of the fastest-growing wellness trends, and for good reason. This ancient adaptogenic herb has over 3,000 years of use in Ayurvedic medicine. Modern science is now catching up, with multiple clinical trials confirming its benefits for stress, sleep, and cognitive performance.
Whether you are exploring adaptogens for the first time or looking for the best ashwagandha tea to add to your daily routine, this guide covers everything: what the research says, how to brew it at home, and why ready-to-drink options are making it easier than ever.
What Is Ashwagandha Tea?
Ashwagandha (Withania somnifera) is a small shrub native to India, the Middle East, and parts of Africa. The root is the most commonly used part, prized for compounds called withanolides that give the plant its adaptogenic properties.
An adaptogen helps your body manage stress more efficiently. In simple terms, it supports your hormonal response so you stay calmer under pressure without sedation or stimulation. Ashwagandha tea is made by steeping the powdered or sliced root in hot water, often blended with complementary herbs and spices.
Want to understand how adaptogens work more broadly? See our guide on what are adaptogen drinks.
Ashwagandha Tea Benefits: What the Research Shows
Stress and cortisol reduction
A 2024 systematic review and meta-analysis of nine randomised controlled trials (558 participants) found that ashwagandha significantly reduced perceived stress, anxiety scores, and serum cortisol levels compared to placebo. Doses ranged from 125 mg to 600 mg daily over 30 to 90 days.
Cortisol is your primary stress hormone. When it stays elevated for too long, it disrupts sleep, promotes fat storage around the midsection, and weakens immune function. By helping regulate cortisol, ashwagandha tea supports a calmer baseline throughout the day.
Better sleep quality
The NIH Office of Dietary Supplements highlights several trials showing that ashwagandha root extract improves sleep onset latency (the time it takes to fall asleep) and overall sleep quality. A 2021 double-blind trial reported improved sleep scores after eight weeks of daily use.
For this reason, many people drink ashwagandha tea in the evening as part of a wind-down ritual. Unlike pharmaceutical sleep aids, it does not cause grogginess the next morning.
Cognitive function and focus
Emerging evidence suggests ashwagandha may sharpen memory and reaction time. A 2024 study published in the Journal of Psychoactive Drugs found that ashwagandha root extract improved markers of cognitive function and mood in adults with self-reported focus issues.
The cognitive benefits may stem from ashwagandha’s ability to reduce oxidative stress in the brain. In addition, its calming effect removes the mental fog that chronic stress creates, allowing clearer thinking without stimulant jitters.
Other potential benefits
Researchers are also exploring ashwagandha for thyroid support, muscle recovery, and testosterone levels in men. However, these areas have less robust evidence than stress and sleep. Consult a healthcare provider before using ashwagandha for specific medical conditions.
How to Brew Ashwagandha Tea at Home
Making ashwagandha tea from scratch is straightforward. Here is a simple recipe:
Ingredients: 1 teaspoon of ashwagandha root powder (or 3–4 thin slices of dried root), 250 ml water, honey or maple syrup to taste, a pinch of cinnamon or cardamom (optional).
Method: Bring water to a gentle boil. Add the ashwagandha powder and stir. Reduce heat and simmer for 10 to 15 minutes. Strain into a cup, add your sweetener and spice, and enjoy warm.
Tip: Ashwagandha has an earthy, slightly bitter taste. Cinnamon, ginger, or a splash of oat milk helps smooth the flavour. Some people prefer an ashwagandha latte by blending the steeped tea with warm milk and a touch of vanilla.
Curious about the interaction between L-theanine and caffeine in tea? Read our article on L-theanine and caffeine for the science behind calm, focused energy.
Best Ashwagandha Tea: DIY vs. Ready-to-Drink
Brewing from scratch gives you full control over dosage and flavour. However, it takes time, and measuring withanolide content from raw powder is nearly impossible without lab testing.
Ready-to-drink (RTD) ashwagandha beverages solve this. Curated Culture formulates its functional iced teas with ashwagandha at scientifically supported dosages, developed in partnership with the National University of Singapore (NUS). Each can lists the exact amount of active ingredient — no guesswork.
The Relax range, featuring a Lychee Rose flavour, pairs ashwagandha with other calming botanicals. It is designed as an evening unwind drink or a midday stress reset. Low sugar, a natural sweetener, and ambient shelf-stable with approximately 24 months shelf life.
For retailers and café owners: adaptogen drinks are the fastest-growing functional beverage sub-category. Stocking ashwagandha tea in a ready-to-drink format appeals to the same wellness-conscious customers buying kombucha and matcha lattes, but with a clear point of difference.
How Much Ashwagandha Should You Drink Per Day?
Clinical trials typically use between 125 mg and 600 mg of ashwagandha root extract daily. Higher is not always better. A 2025 meta-analysis from BJPsych Open confirmed that even low-dose ashwagandha (around 125 mg with 1.5% withanolides) produced significant stress reduction after 84 days.
If you are drinking ashwagandha tea made from raw powder, one teaspoon (roughly 3–5 g) is a standard daily serve. For RTD functional teas, the dosage is pre-measured per can, removing the need to calculate.
Safety note: Ashwagandha is generally well-tolerated. Mild side effects like stomach upset are rare. However, pregnant or breastfeeding women, people on thyroid medication, and those with autoimmune conditions should consult a doctor first.
When to Drink Ashwagandha Tea
Morning: Supports a calm, focused start without caffeine jitters. Pair with breakfast for better absorption.
Afternoon: Acts as a stress reset during a busy workday. A chilled ashwagandha iced tea at your desk is a refreshing alternative to a second coffee.
Evening: The most popular timing. A warm cup of ashwagandha tea 30 to 60 minutes before bed supports natural wind-down and deeper sleep.
Unlike caffeine, ashwagandha does not disrupt sleep at any time of day. Choose the timing that fits your routine and stick with it for consistency.
Where to Buy Ashwagandha Tea
You have several options depending on your preference:
Loose root or powder: Available at health food stores, Ayurvedic shops, and online retailers. Look for KSM-66 or Sensoril standardised extracts for reliable withanolide content.
Tea bags: Brands like Organic India and Pukka offer ashwagandha-blend tea bags. Convenient but with lower potency than pure extract.
Ready-to-drink functional tea: Curated Culture Relax delivers ashwagandha in a chilled, grab-and-go format with transparent dosing. Available online and at select retailers in Singapore and Malaysia.
Looking for more tea-based probiotic options? See our upcoming guide on probiotic tea.
FAQ: Ashwagandha Tea Questions Answered
Does ashwagandha tea contain caffeine?
No. Ashwagandha root is naturally caffeine-free. However, some blended products add green tea or black tea as a base, which would contain caffeine. Check the ingredients list.
Can I drink ashwagandha tea every day?
Yes. Most clinical trials administered ashwagandha daily for 30 to 90 days with positive results and minimal side effects. Daily use is how you build consistent benefits.
Does ashwagandha tea taste good?
On its own, the root has an earthy, slightly bitter flavour. Adding cinnamon, ginger, honey, or milk improves the taste significantly. RTD formats like Curated Culture are pre-flavoured for a smooth drinking experience.
Is ashwagandha safe for everyone?
It is safe for most healthy adults. However, avoid during pregnancy, and consult your doctor if you take thyroid medication, immunosuppressants, or sedatives.
Your Next Sip of Calm
Ashwagandha tea offers a rare combination: ancient tradition backed by modern clinical evidence. Whether you brew it from scratch or reach for a ready-to-drink can, the key is making it a daily habit. Stress reduction, better sleep, and sharper focus are the reward.
Discover our ashwagandha iced tea — adaptogen benefits in every sip.
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