Ashwagandha (aka Withania somnifera) is an adaptogenic old medicinal herb that grows in Asia and Africa . Ashwagandha is one of the most popular herbs in Ayurveda, a traditional type of alternative medicine based on Indian concepts of natural healing.

It has been used for more than 2,500 years and has been well studied (used in more than 200 studies) for its capacity to modulate the thyroid, neuroprotective, reduce anxiety, and reduce inflammation.

Did you know that eating ashwagandha may help reduce stress and anxiety, facilitate better sleep , improve underactive thyroid function, reduce symptoms of depression ,help boost testosterone and increase fertility in men ,increases stamina and endurance , help increase muscle strength , reduce inflammation , improve brain function including memory and reduce blood sugar levels ?

Today we will go over the easiest  ashwagandha smoothie recipe and show you the benefits of drinking ashwagandha smoothie  .

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Adaptogenic Ashwagandha Smoothie Benefits

Adaptogens are plants or herbs that assist your adrenals, hormones, and body adjust to stressful or anxiety-provoking conditions.Adaptogens are good for persons who are experiencing physical, mental, or emotional stress since they aid to calm nerves and keep the body from overworking (or go into adrenal fatigue).

Now What are the benefits of drinking Smoothies With Ashwagandha ?

Ashwagandha smoothie Benefits  :

  • May aid in lowering stress and anxiety : One of the most well-known ashwagandha advantages is its capacity to function as a natural anxiety treatment. It is classed as an adaptogen, which is a substance that aids the body in dealing with stress.According to research, ashwagandha can normalize cortisol levels, which lowers the stress response.

    In a small study of 58 people, those who took 250 or 600 mg of ashwagandha extract for 8 weeks had considerably lower levels of subjective stress and the stress hormone cortisol than those who took a placebo.Furthermore, as compared to the placebo group, people who took ashwagandha pills had much better sleep quality. Source :

    Also ashwagandha was shown to be equivalent to common prescription medicines lorazepam and imipramine in a 2009 research published in PLOS One, but without the side effects.

    However more study is needed to reach an agreement on optimal forms and doses of ashwagandha to manage stress and stress-related diseases.

  • Enhances the function of an underactive thyroid : According to preliminary study, it could raise thyroid levels in people with hypothyroidism. However, it can make hyperthyroidism symptoms worse.Therefore, before using ashwagandha for a thyroid disease, you should talk to your doctor.

    An 8-week trial of 50 hypothyroid patients revealed that ingesting 600 mg of ashwagandha root extract daily resulted in substantial improvements in thyroid levels when compared to a placebo.The ashwagandha group showed 41.5% and 19.6% increases in triiodothyronine (T3) and thyroxine (T4) levels, respectively.Thyroid-stimulating hormone (TSH) levels were also reduced by 17.5%.Chronic stress raises cortisol levels, resulting in reduced T3 and T4 levels.Ashwagandha tends to stimulate your endocrine system, increasing thyroid hormone levels while decreasing cortisol levels.It was concluded that the herb may help people with hypothyroidism normalize their thyroid levels. Source :

  • Possibly enhancing athletic performance :  Studies show that ashwagandha can boost endurance and stamania during physical activity .

    One study involved 12 men and women who received ashwagandha dosages ranging from 120 mg to 1,250 mg per day.The results demonstrate that the plant may improve physical performance, including strength and oxygen usage during exercise. Source :

    An examination of five research revealed that ashwagandha significantly increased maximal oxygen consumption (VO2 max) in healthy individuals and athletes. Source :

    Furthermore, ashwagandha may assist boost muscle strength . A 2015 study highlights that male participants who took 300 milligrams of ashwagandha root extract twice daily and did resistance training for 8 weeks showed considerably better improvements in muscular strength and size than a placebo group. Source :

  • May lessen the symptoms of some mental health issues : According to certain research, ashwagandha may aid some populations in lessening the signs and symptoms of depression and other mental health issues.

    In one research, 66 individuals with schizophrenia who were also dealing with depression and anxiety were examined to see how ashwagandha affected them.They discovered that people who took ashwagandha extract at a dose of 1,000 mg per day for 12 weeks saw higher decreases in anxiety and depression than those who took a placebo. Source :

    Also Ashwagandha may aid bipolar disease sufferers with their cognitive impairment, according to limited study from 2013. But additional study is required. Source :

    Fianally , ashwagandha should not be used in place of antidepressant medication, despite some research suggesting that it may have some antidepressant effects in certain individuals.Speak with a healthcare professional if you’re showing signs of depression so you can obtain any assistance or therapy you might require.

  • May improve cognitive function and improves memory : Ashwagandha has two main withanolides, withaferin A and withanolide D, which are utilized to enhance cognitive function and have antioxidant effects in the brain.Withanolides are naturally occurring steroids found in nightshade plants. Here some cognitive functions and memory it may benefit : executive functioning ,attention ,reaction time , performance on cognitive tasks , immediate and general memory ,attention ,information-processing speed ….

    For an eight-week period, 50 people were given 600 mg of ashwagandha root extract or a placebo.Researchers determined that ashwagandha medication improved memory and other cognitive abilities.

  • May reduce inflammation : Several compounds in ashwagandha, such as WA (Withaferin A) , may reduce inflammatory markers in the body . However, more research is needed. Source

  • May facilitate better sleep : Ashwagandha may be a useful natural sleep aid, especially for those with insomnia, according to recent research.

    A study of 50 individuals aged 65 to 80 revealed that taking 600 mg of ashwagandha root daily for a period of 12 weeks greatly enhanced both the quality of their sleep and their mental alertness when they awoke. Source :

  • Possibly lower blood sugar levels : There is some evidence that ashwagandha may lower blood sugar levels through influencing insulin production and the capacity of cells to take up glucose from the bloodstream. However, research is currently limited, and additional well-designed studies are required.

Adaptogenic Ashwagandha Smoothie Recipe

Green Adaptogenic Ashwagandha Smoothie Recipe :

Ingredients : (1 Servings )

  • 1 whole ripe banana, peeled and frozen
  • 1 handful baby spinach
  • 1 and 1/2 cups unsweetened almond milk
  • 2 Tbsp Unsweetened Peanut butter or Almond Butter
  • 1/3 cup unsweetened Coconut  yogurt
  • 1 tbsp Ashwagandha Root powder

Nutritional values (per serving) :

Serving : 250ml  calories : 402 ; protein 12g; carbohydrates 47g ; Total Fat 24g ;  Saturated Fat 3.1g  ; cholesterol 0mg; sodium 400mg  Potassium: 917mg ; Fiber: 13.3g

Method : 

Blend all ingredients until smooth and enjoy! Have a wonderful day and stay healthy!


What Does Ashwagandha Do For Men ?

The short answear is ashwagandha may help boost testosterone levels and improve male fertility. How ?

In one research, 43 overweight men aged 40 to 70 with moderate fatigue administered ashwagandha extract or a placebo pill daily for 8 weeks. The ashwagandha treatment was related with an 18% rise in DHEA-S, a sex hormone involved in the synthesis of testosterone. Participants who used the herb experienced a 14.7% higher rise in testosterone than those who took a placebo. Source :

Furthermore, many studies discovered that ashwagandha administration significantly enhanced sperm concentration, volume, and motility in males with low sperm concentrations . It also increased sperm concentration and motility in individuals with normal sperm counts .

What Does Ashwagandha Do For Women ?

The short answear is ashwagandha may help with low libido .It has traditionally been utilized as a natural aphrodisiac that can aid in the treatment of sexual dysfunction. It can increase arousal, increase sex desire, and aid in the achievement of orgasms.

In one medical research, women who took ashwagandha every day for a month showed substantial improvements in orgasm and sexual excitement.It has the potential to boost testosterone production in women, which is the primary cause of androgen deficiency syndrome.

Info About Ashwagandha : Nutrition Facts , Selection and Storage

Ashwagandha Nutrition Facts :

The nutrition facts for 100 grams of Ashwagandha Powder :

  • Calories: 277
  • Protein: 3.7 grams
  • Carbs: 47 grams
  • Sugar: 11 grams
  • Fiber: 36 grams
  • Fat: 0.3 grams

Ashwagandha Selection  & Storage : 

Here are a few tips on how to select & how to store ashwagandha  :

Ashwagandha Selection : 

Look for the following :

  • Check to see if your Ashwagandha is a root-only extract.
  • Check to see if your Ashwagandha extract has been scientifically confirmed.
  • Check to see if your ashwagandha supplier is vertically integrated.
  • Make certain that your ashwagandha was extracted without the use of alcohol, chemicals, or solvents.
  • Verify that the withanolide content of the ashwagandha is optimal.
  • Check to see if the Ashwagandha extract and the provider have been confirmed and verified by independent third-party certificates.

Source :

Ashwagandha  Storage : 

Ashwagandha does not need to be refrigerated.It is best kept in an airtight container in a cool, dry, dark area.


Adaptogenic Ashwagandha Smoothie

This adaptogenic ashwagandha smoothie recipe is made with banana, baby spinach, unsweetened almond milk, unsweetened peanut butter, unsweetened coconut yogurt and ashwagandha root powder. It is a healthy way to reduce stress, anxiety, and improve sleep. This vegan, dairy-free recipe is rich in protein (12 grams), fiber (13 grams), and vitamins. Perfect as a meal replacement!
Prep Time 3 minutes
Cook Time 2 minutes
Course Breakfast, Drink, snack
Cuisine American, Chinese-Inspired, Indian-Inspired
Servings 1 Large Smoothie
Calories 402 kcal


  • 1 whole ripe banana peeled and frozen
  • 1 handful baby spinach
  • 1 and 1/2 cups unsweetened almond milk
  • 2 Tbsp Unsweetened Peanut butter or Almond Butter
  • 1/3 cup unsweetened Coconut yogurt
  • 1 tbsp Ashwagandha Root powder
  • 1/2 tsp Vanilla Extract Optional


  • Blend all ingredients until smooth and enjoy! If the smoothie is too thick, add a little more liquid milk or water. Blend again until everything is well combined. Have a wonderful day and stay healthy!
Keyword Calm, high protein, Non-Anxiety, Vegan


References :

Featured image credit : “Ashwagandha in both Root and Powder Form” by formulatehealth is licensed under CC BY 2.0.

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

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