How can I incorporate Ashwagandha into my daily routine?

There are several ways to incorporate Ashwagandha into your daily routine, mainly through dietary supplements, food recipes, and beverages. Here are the details:

Take Supplements
Capsules or Tablets: This is the most convenient way. Ashwagandha capsules and tablets are widely available in health food stores and online. The dosage usually ranges from 250 to 500 mg per capsule or tablet. Follow the recommended dosage instructions on the product label or as advised by your healthcare provider. Typically, it’s recommended to take them with a glass of water, either before or after meals.

Liquid Extracts: Ashwagandha liquid extracts are concentrated forms of the herb. They come with a dropper for easy measurement. You can add the recommended number of drops to a glass of water, juice, or tea and consume it daily. The dosage may vary, but generally, it’s around 1 to 2 milliliters per day.

Use in Cooking
Add to Smoothies: You can blend Ashwagandha powder into your morning smoothie. Combine it with fruits like bananas, berries, and spinach, along with some yogurt or plant-based milk for a nutritious and energizing drink. A typical amount of Ashwagandha powder to add is about 1 to 2 teaspoons.

Incorporate into Baking: Ashwagandha powder can be added to baked goods such as muffins, cookies, and bread. It adds a subtle earthy flavor and can boost the nutritional value of your treats. Start with a small amount, like 1/2 to 1 teaspoon per recipe, and adjust according to your taste.

Use in Curries and Sauces: In Indian and other cuisines, Ashwagandha can be used in cooking curries, stews, and sauces. It pairs well with spices like turmeric, cumin, and coriander. Add a teaspoon or two of ashwagandha powder to your favorite curry recipe for an extra health boost.

Make Beverages
Ashwagandha Tea: You can make ashwagandha tea by steeping Ashwagandha roots or powder in hot water. Use about 1 to 2 teaspoons of ashwagandha per cup of water and let it steep for 10 to 15 minutes. You can add honey or lemon for flavor. Drinking a cup of ashwagandha tea in the morning or evening can be a relaxing and beneficial addition to your routine.

Golden Milk: Golden milk is a traditional Ayurvedic drink that combines Ashwagandha with turmeric and other spices. To make it, heat some milk (dairy or plant-based) and add a teaspoon each of Ashwagandha powder, turmeric powder, and a pinch of black pepper. You can also add a little honey for sweetness. Simmer for a few minutes and enjoy it before bed for its potential stress-relieving and sleep-promoting effects.

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