Why is sugarcane juice becoming more and more popular? This refreshing drink is perfect for a hot summer day, but sugarcane juice offers a lot more than a simple sweet treat. Businesses and their consumers rave about sugarcane juice and its incredible properties. See why with this list of amazing health benefits of sugarcane juice.
Sugarcane Juice Is Alkaline in Nature
Sugarcane juice contains a high concentration of calcium, magnesium, potassium, iron, and similar components, making it an alkaline drink. These properties are beneficial by themselves, but the alkaline nature also makes sugarcane juice perfect for naturally balancing your body’s pH levels. Similarly, sugarcane juice can help maintain a healthy electrolyte balance.
Promotes Better Liver Health
Sugarcane juice’s alkaline qualities also make it a boon for the liver. Sugarcane juice can strengthen the liver, control bilirubin levels, and lower your risk of infection. These properties also make sugarcane juice a helpful remedy for jaundice and similar liver-related ailments.
Strengthens the Immune System
Sugarcane juice, like many natural drinks, is excellent for the immune system. Every glass is packed with Vitamin C and antioxidants. In addition to helping with liver disease, sugarcane juice aids the body when dealing with digestive disorders, respiratory issues, inflammation, and more. The natural sucrose in sugarcane juice also helps minor wounds heal faster. All in all, the rich, natural proteins and nutrients in sugarcane juice promote a speedy recovery from various mild ailments.
Stronger Teeth and Bones
As we mentioned above, sugarcane juice is full of calcium and other beneficial minerals. This makes it perfect for promoting stronger teeth and bones. Calcium- and phosphorus-rich sugarcane juice strengthens your teeth, builds enamel, and helps prevent tooth decay. Sugarcane juice also fights bad breath, which can occur due to a deficiency of calcium and similar minerals.
Similarly, sugarcane juice is good for bone health. For kids, sugarcane juice promotes proper bone development and can help strengthen the skeletal system. For adults, adding sugarcane juice to your regular diet can help keep your bones as strong as you age.
There are numerous amazing health benefits of sugarcane juice, which is why more and more businesses are offering this natural and refreshing drink to their customers. If you want to join the buzz around this incredible natural product, start with an efficient sugarcane juice machine from Juicernet. With the right equipment in your kitchen, you can serve fresh and delicious sugarcane juice to happy customers every day.
For thousands of years, holy basil has been used in recipes to reduce stress, boost immunity, promote better sleep, and overall health and well-being.
I first discovered holy basil (also known as tulsi) at the same time I also found ashwagandha, both are ingredients in an ashwagandha tulsi tea that I tried. I discussed tea previously in another World of Adaptogen blog series article, you can read it here: Ashwagandha: Benefits, Uses, and Recipes.
A short time after I started taking daily doses of both ashwagandha and holy basil extracts, I noticed a great improvement in my body’s performance and general health. Because this has been so beneficial for me, I am excited to share more about what holy basil does, what it is used for, and ideas for how you can work it into your daily regimen!
Use these links to jump to different sections of the article:
What is Holy Basil?
Holy basil (Ocimum tenuiflorum)is an aromatic flowering plant of the mint family that is native to India, found throughout Southeastern Asia. It is notthe sweet basil leaves you put on your margarita pizza, or the Thai basil herb you use to garnish your pho! It is a different plant that is grown for religious purposes, essential oils, and its medicinal qualities as an adaptogen.
Within Ayurveda, tulsi is known as “The Incomparable One,” “Mother Medicine of Nature” and “The Queen of Herbs,” and is revered as an “elixir of life” that is without equal for both its medicinal and spiritual properties.1 Ayurveda is one of India’s traditional health care systems and one of the oldest medical systems in the world. Taking a holistic approach to health, Ayurveda encourages regular consumption of adaptogenic herbs that enhance the body’s capacity to maintain balance while being exposed to a range of stressors.
In the Hindu religion, tusli is a sacred plant, as it is believed to be the personification of the goddess Tulasi. This is why holy basil is sometimes referred to as tulasi, or tulsi.2 The tulasi plant is considered as the holiest of all plants, and is seen as a threshold point between heaven and earth. For this reason, it is grown next to Hindu temples and houses and is often worshiped twice a day (morning and night).
Health Benefits of Holy Basil
Cognitive Booster
Supplements that improve cognitive function are referred to as nootropics. Holy basil is considered a very powerful, herbal nootropic because of its positive effects on cognitive functions such as memory, focus, creativity, and motivation.
Calming + Antidepressant
Holy basil has been successfully used to relieve mental fog, cloudy thinking, poor memory, attention deficit disorder (ADD) and attention deficit hyperactivity disorder (ADHD), and mild depression. 3 studies have shown that combining botanical nootropics has helped those with moodiness and chronic depression. Holy basil is a stress relieving adaptogen, reported to improve general stress scores, and therefore promotes calm and clear thinking.
“Like yoga, tulsi has a calming effect that leads to clarity of thought, along with a more relaxed and calm disposition.” Prof Marc Cohen, RMIT University, MBBS, PhD, BMedSc
Anti Inflammatory
Tulsi (holy basil) exerts anti-inflammatory effects comparable to nonsteroidal anti-inflammatory drugs such as phenylbutazone, ibuprofen, naproxen, aspirin and indomethacin.4 The clinical effects demonstrated in studies suggest tulsi may have an important role in addressing other inflammatory disorders and that the Ayurvedic tradition of consuming tulsi on a daily basis may be an effective lifestyle measure to address many modern chronic diseases.5
Blood Pressure + Blood Sugar
The findings from 24 human studies published (as of 2017), suggest that tulsi is a safe herbal intervention that may assist in normalizing glucose (blood sugar) and blood pressure, along with dealing with psychological and immunological stress.5
Immune System Support
In clinical studies, enhanced immune response and improved immune functions were reported. This included symptomatic improvements for those already with viral infections.5 Tulsi has also been shown to boost defenses against infective threats by enhancing immune responses in animals and healthy humans.4
How to Grow Holy Basil
If you live in a warmer climate, zones 10 to 11, you may want to try your hand at growing holy basil from herb seeds in your outdoor garden. Holy basil loves full sun and it will come back every year if you live in the aforementioned zones. It makes a great addition to your herb garden and can even be grown in a pot for use indoors or outdoors, which makes it suitable for apartment or tiny home gardens.
Start the seeds indoors 6-8 weeks before the end of the frost season. Use a good seed starter soil and cover the seeds with ¼” of the soil.
Keep the soil moist but not saturated until germination occurs.
Once the leaves appear, fertilize every other week.
When transplanting outside, allow about 6” between plants.
Where to Buy Holy Basil
Since I live in Buffalo, New York, where we average about 155 sunny days per year, I find it easiest to purchase my holy basil instead of growing it.
I take a daily dose of holy basil extract and drink tulsi green and tulsi ashwagandha tea every day.
Some of my favorite sources for holy basil are:
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How to Use Holy Basil
Traditionally, holy basil (tulsi) was made into essential oil or dried for tea. Today, adding to juice, smoothies, and snacks are some of the best ways to incorporate this adaptogen into your daily life. It is available in whole form (fresh or dried), powder, and extract form.
juices, smoothies, plant-based milks, most applications
Whole
tea
Holy basil is intensely spicy, with a flavors of black pepper and clove. I personally like the way it tastes, but I am the kind of person that loves black licorice, fennel, anise, clove, and chai flavors. When mixed in with green tea, like Organic India’s Tusli Green tea, it has a more subtle taste and complements the flavors perfectly (my absolute favorite green tea out there).
Possible Side Effects
If you are pregnant or trying to get pregnant, you may want to avoid consuming holy basil. Some studies have shown tulsi to have antifertility properties, affecting the male reproductive system.6 Other contradictory animal studies have shown that holy basil may be toxic to embryos.
Holy Basil Juice Recipe
Typically holy basil is made into a tea, commonly known as tulsi tea. Luckily, we have Chef Ari to help come up with amazing recipes and he created a light and refreshing green juice featuring holy basil with other fine herbs.
Holy Basil & Herb Green Juice Recipe
Yield: About one 12 oz serving
Ingredients:
Holy basil leaf extract – 0.5 ml (1 serving)
Pear – 8.7 oz (1 1/2 medium pear)
Green apple – 7.7 oz (1 1/4 medium pear)
Snap pea – 3.3 oz (12 snap peas)
Spinach – 1.6 oz (1 1/2 cups spinach)
Parsley – 0.33 oz (about 1/4 cup chopped parsley)
Basil – 0.27 oz (about 9 leaves)
Lemon – 0.29 oz (1/8 lemon)
Tarragon – 0.1 oz (1 large pinch tarragon)
Directions:
Wash and weigh the produce.
Quarter the lemon (leaving skin on) and place directly into the press. If you don’t have a juice press, peel the lemon and juice with the rest of the ingredients.
Grind remaining ingredients, including the herb stems, and press.
Add the holy basil leaf extract to the juice and mix.
Other Articles in This Series
THE WORLD OF ADAPTOGENS BLOG SERIES
References
Singh, N., Hoette, Y., & Miller, DR (2002). Tulsi: The mother medicine of nature. International Institute of Herbal Medicine.
Littleton, C. Scott; Marshal Cavendish Corporation (2005). Gods, Goddesses, And Mythology, Volume 11. Marshall Cavendish. pp. 1124–26. ISBN9780761475590.
Ayales, Adriana (2019) Adaptogens, Herbs for Longevity and Everyday Wellness. Sterling Publishing Co., Inc.
Cohen, Marc M. (2014). Tulsi – Ocimum sanctum: A herb for all reasons. J Ayurveda Integr Med
Jamshidi, Negar & Cohen, Mark M. (2017) The Clinical Efficacy and Safety of Tulsi in Humans: A Systematic Review of the Literature PMID: 28400848
Sethi, J., Yadav, M., Sood, S., Dahiya, K., & Singh, V. (2010). Effect of tulsi on sperm count and reproductive hormones in amle albino rabbits PMID: 21455446
The information shared in this post is a combination of my personal experience, research, and knowledge as a certified holistic health coach, and is intended for educational purposes only. These statements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease or to be considered a substitute for professional medical advice.
Chaga is an extraordinary functional mushroom that grows primarily on birch trees and has been used since the 12th century for its medicinal compounds. It is well known for its antimicrobial, antiviral, and antitumor activity. 1, 2 I’m really excited to share what I’ve discovered about this “King of Medicinal Mushrooms” with the intention that you will learn how to enjoy the benefits of this amazing adaptogen for yourself!
Use these links to jump to different sections of the article:
What is Chaga Mushroom?
Chaga (Inonotus obliquus), is a fungusand the Chaga “mushroom” is not technically a mushroom but a sclerotium (a mass of Chaga mycelium and wood from the tree that it grows on). Mushrooms are the fruiting bodies of fungi. Chaga does have a fruiting body, but for most of its life it grows underneath the bark of the host tree and is rarely seen.
A pathogen to the birch tree, the spores of the Chaga fungus typically infect the tree through its weak spots like wounds and dead branches. Once the fungus takes hold, it causes the center of the tree trunks and branches to start to rot. The fungus spreads inside and grows toward the outside of the tree until it eventually bursts through the bark and a burnt charcoal-looking mass (a “conk”) appears. The conk will continue to grow on the tree’s trunk as the inside of the tree continues to decay. This can go on for ten, twenty, or even eighty or more years. As the conk grows, the medicinal compounds of the birch tree become concentrated in the Chaga mass. 3, 4
Because the tree can live for a long time after being infected with the fungus, some people believe that the relationship between Chaga and the birch is symbiotic in nature. While this is a nice theory, I have not found any scientific evidence to support this idea.
Health Benefits of Chaga Mushroom Extract
Chaga has been used for centuries to help improve the body’s response to stress, boost immunity, reduce inflammation, promote healthy skin and hair, fight and prevent cancer, and as a remedy for many other ailments.
ANTI-INFLAMMATORY
In its true adaptogenic style, Chaga has a way of balancing inflammation, allowing the “good” inflammatory responses to occur while preventing the “bad” inflammation from developing. 5, 6
ANTI-CANCER
Chaga has long been used in folk medicine for cancer treatment in Russia, China, Korea and Japan. Studies show that Chaga contains large amounts of betulin or betulinic acid, a compound that has anti-cancer properties. In other scientific studies, Chaga extract demonstrated antimitotic activity on human cancer cells, as well as reduction of tumor growth, which could be useful in stopping the spread of cancer. 7, 8, 9
BOOSTS IMMUNITY
Chaga is rich in polysaccharides, especially beta-glucans, which are responsible for stimulating the immune system by activating adaptive immune cell responses. 10, 11
ANTI-VIRAL
Chaga mushrooms have a powerful enzymatic system and a strong system of defense, due to their parasitic mode of life. Insight into the connection between Chaga mushroom and its antiviral effect has proven to be promising. Some studies show that Chaga extract fights against viruses, including herpes, hepatitis C, and HIV. In other studies, Chaga extract prevented infection by blocking viruses from attaching to cells. 12, 13
ANTIOXIDANT
Antioxidants molecules that work to neutralize free radicals (unstable atoms that can damage cells) in our bodies. These free radicals can contribute to heart disease, cancer and other illnesses, and keeping high levels of antioxidants in our bodies helps to keep us healthy and balanced. Surprisingly, Chaga is loaded with more antioxidants than berries! Many people use Chaga for anti-aging and to help promote healthy skin and hair. 14
“The study also found that Chaga has 3 times more antioxidant power than the next strongest food of any kind (wolf berry). So according to the study, Chaga is the #1 best antioxidant source in existence. Additionally, Chaga provides 19 of the 20 amino acids required by humans, making it a valuable supplement for vegetarians and vegans.” — University Health News
While some scientific studies indicate that Chaga extract may provide these health benefits, there is definitely a need for clinical trials to help determine dosage and potential side effects. Most people do well at the recommended supplemental doses, however, as with any type of new food or supplement, start with a small amount to make sure that you are not allergic. You should also talk with your doctor before adding any new supplements to your diet, especially if you are on medication.
Where To Find Chaga Mushrooms
Chaga grows mainly on birch trees in the northern climatic zones, including the northern United States, Canada, Russia, and northern China.
Last month I had the awesome opportunity to go Chaga hunting in the forests of Vermont with an amazing bunch of people. It was definitely an adventure, and let’s just say I have some new campfire story material!
I learned that the best way to locate Chaga is to find a stand of birch trees. Then, look high and low for a black clump that looks like burnt charcoal. It will have a cork-like, golden-colored inside. Full grown Chaga usually averages around 15 to 20 inches in size. The first Chaga mushroom we found on our trip was too small. Check out the short video below where Josh, (our forage leader and founder at Life Itself), explains what we should be looking for.
Sustainable Chaga Harvesting
To sustainably harvest, I use a small hatchet to chop a portion of the conk from the tree, being careful to leave some so that the Chaga will continue to grow. Once I have harvested the Chaga, I break it up into smaller pieces and let them dry out for about a month.
If foraging for Chaga does not sound feasible or up your alley, don’t worry! You can source wild-harvested Chaga in many forms from many reputable sources.
Some of my favorite sources for Chaga are:
Josh holding a chuck of Chaga (that’s me photobombing in the background). Photo credit Daniel Colt Collins
How To Use Chaga
CHAGA MUSHROOM POWDER
You can purchase Chaga in powder form or if you have whole chunks, you can grind it down to a powder with a coffee grinder.
Chaga powder is great for adding to coffee, tea, breakfast bowls, oatmeal, nut milk, smoothies, or your favorite plant-based recipes. I like adding it to my vegan mac and cheese recipe, it really deepens the umami flavor!
Creating a hot water extraction by adding the powder to a hot beverage is the best way to “unlock” the beneficial compounds of Chaga, and it is the most common way it is consumed.
I get my daily dose of Chaga from FreshCap’s Mushroom Coffee, which also has Lion’s Mane and Ashwagandha in it, triple dope! Spoiler alert: Ashwagandha is my absolute favorite adaptogen and I can’t wait to share that one with you. 🙂
WHOLE CHUNK FORM
If you have a whole, chunked Chaga that you either foraged or purchased, the best way to use it is to make a tea (or grind it and use it in powder form). You can also buy it in tea bags ready to go!
CHAGA TEA RECIPE
Add Chaga chunks to a pot filled with filtered water.
Slowly bring to a simmer and continue to simmer for at least 15 minutes, until the water becomes a dark brown color. If you are brewing a large batch, this could take several hours. Low and slow!
Strain the chunks from the tea.
Optional: Sweeten with honey or maple syrup and/or add plant-based milk, get creative! (I like adding chai spices and a little oat milk to mine)
This tea can be kept for up to 7 days in the refrigerator. Use cold as iced tea, in smoothies, reheat for hot tea or make hot chocolate!
CHAGA MUSHROOM HOT CHOCOLATE recipe
Add Chaga tea to a blender with your favorite plant-based milk (coconut, oat, soy, nut milk), cacao powder and maple syrup (or honey) and a dash of vanilla.
Blend until warm.
Chaga is also available in tincture and capsule form if you are interested in just getting the benefits without the work of using it in powder or whole form. Just be sure to get it from a reputable source that uses wild harvested Chaga and not Chaga mycelium cultivated on grain. Chaga cultivated on grain does not have the same level of health-boosting compounds that wild Chaga contains.
I hope you enjoyed getting to know the “King” and I’d love to hear your experience with Chaga, drop a comment below!
Other Articles in This Series
The World of Adaptogens Blog series
REFERENCES:
Mushrooms, tumors, and immunity, https://pubmed.ncbi.nlm.nih.gov/10460691/
Recent Developments in Inonotus obliquus (Chaga mushroom) Polysaccharides, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8124789/
Insects and Diseases of Alaskan Forests, https://www.fs.usda.gov/Internet/FSE_DOCUMENTS/stelprdb5315942.pdf
Chaga (Inonotus obliquus), a Future Potential Medicinal Fungus in Oncology?, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142110/
The Good, The Bad and the Ugly of Inflammation, https://medschool.vanderbilt.edu/vanderbilt-medicine/the-good-the-bad-and-the-ugly-of-inflammation/
An unusual lanostane-type triterpenoid, spiroinonotsuoxodiol, and other triterpenoids from Inonotus obliquus, https://pubmed.ncbi.nlm.nih.gov/20691456/
Immunomodulatory Activity of the Water Extract from Medicinal Mushroom Inonotus obliquus, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3774877/#B2
Medicinal mushrooms as an attractive new source of natural compounds for future cancer therapy, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6044372/
A Critical Review on Health Promoting Benefits of Edible Mushrooms through Gut Microbiota, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618583/
Effects of beta-glucans on the immune system, https://pubmed.ncbi.nlm.nih.gov/17895634/
The Antiviral, Anti-Inflammatory Effects of Natural Medicinal Herbs and Mushrooms and SARS-CoV-2 Infection, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551890/
Aqueous extract from a Chaga medicinal mushroom, Inonotus obliquus (higher Basidiomycetes), prevents herpes simplex virus entry through inhibition of viral-induced membrane fusion, https://pubmed.ncbi.nlm.nih.gov/23510282/
Chaga Benefits That Are Not Found in Any Other Herb, https://universityhealthnews.com/daily/nutrition/chaga-benefits-that-are-not-found-in-any-other-herb/
The information shared in this post is a combination of my personal experience, research, and knowledge as a certified holistic health coach, and is intended for educational purposes only. These statements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease or to be considered a substitute for professional medical advice.
Winter sends most of the population indoors. As the temperature drops, we naturally seek comfort in a warm home. We pack in thick jackets. We gather around the stoves and take a bath with hot water.
Hiding from the cold is not the only option. Confronting it yields some amazing benefits. Not only can you build resilience to cold weather and water, but you can also boost your overall health: A supercharged immune system and reduced stress can be expected from intentional exposure to cold.
This type of treatment takes many forms. Cold plunges, ice baths, cold showers, and cryotherapy are just a few of the options.
how to start
Starting this healthy endeavor isn’t always easy. Immersion in cold water (usually around 50 degrees Fahrenheit for an ice bath) causes a “cold shock response”: an elevated heart rate and intensification of breathing into a frenzy. Overcoming the response is simple. You just have to relax. Reassure yourself that you will be fine (it will) and take long, deep, controlled breaths. Within a few seconds, your heart rate will drop and you’ll be on the other side of shock. This is where the benefits of cold therapy really start to shine through.
Start slowly at first. Thirty seconds to a minute on a cold dive is a good range. The more and more you do it, the easier it will become. Like any kind of training, it takes practice, but your body will adapt.
So what exactly does cold do to us? How does it help?
muscle soreness
After strenuous exercise, many experienced delayed onset of muscle soreness. Having sore muscles and joints the next day can make doing more exercise uncomfortable. Athletes have long touted the benefits of ice, and there’s a reason your favorite Olympian ends exercise with a cold dip: Research shows that cryotherapy can reduce muscle cramps and tension by stimulating a positive immune response. As a result, the discomfort can be relieved.
immunity
By reducing blood flow, exposure to cold can reduce inflammation and increase the strength of your immune system.
brain function
Perhaps the most remarkable benefits can be seen in the effect of cold on the brain, not the body. Cold showers lower your heart rate not only during the shower but for several hours afterward. A lower heart rate means less background pressure for extended periods of time.
Cold forces the body to release a hormone called norepinephrine. Regulates focus, attention, and mood – Low levels of it can lead to depression and ADHD. Anecdotal evidence suggests that cold showers relieve symptoms of depression.
Ashwagandha is one of the most important and revered herbs of Ayurveda, the traditional system of medicine in India, due to its amazing health benefits.
If you’re wondering what ashwagandha is good for and what it does, you’re in the right place! As we continue the World of Adaptogens Series with this article, I will share what I’ve learned about ashwagandha and why it is now my favorite adaptogen.
I discovered ashwagandha when trying out different herbal remedies for stress relief. My first experience was with tea and I was blown away by how relaxed it made me feel. As a result, I decided to do more research and find other ways to incorporate this amazing adaptogen into my daily routine.
Use these links to jump to different sections of the article:
Ashwagandha, medicinal herb
What is Ashwagandha?
Ashwagandha (Withania somnifera), is a medicinal herb that has been used for centuries in traditional Indian medicine for its wide ranging health benefits. It is also known as Indian ginseng or winter-cherry . 1
Ashwagandha is a short evergreen shrub with little red berries, and is mainly used for its roots, which hold the bulk of its medicinal power. Typically, the roots are harvested by hand and left to dry in the sun before being transported to a facility where they are turned into powder, tea, or extracts.
Harvesting organic ashwagandha in India. Photo courtesy of Rose Mountain Herbs.
Health Benefits of Ashwagandha
A powerful adaptogen, ashwagandha is good for enhancing the body’s resilience to stress. In addition to its adaptogenic qualities, this potent herb also provides many other health benefits, such as reducing inflammation, increasing muscle strength, improving memory and may even fight against cancer.
Reduces Stress & Anxiety
Since I started taking an ashwagandha supplement daily, I noticed my stress and anxiety levels have decreased. As a result, I feel much more relaxed and easy going. Studies also prove this, that ashwagandha helps to reduce stress and anxiety and improve the overall well-being of adults under stress. 2 In a study that lasted for two months, people with chronic stress who were given ashwagandha reported a 69% reduction in anxiety and insomnia. 3
Reduces Inflammation
Initially I started taking ashwagandha for its stress relieving benefits, but I grew to love it even more for its anti-inflammatory benefits. While I have experienced a decrease in inflammation and joint pain and am a living testament to its efficacy, there are also several animal studies that have shown that ashwagandha reduces inflammation. 4, 5
Increases Strength
Studies show that ashwagandha increases muscle mass, reduces body fat, and increases strength in healthy men. 6, 7
Improves Memory
Ashwagandha has been taken for centuries for its support of cognitive functions and recent studies support this method. For instance, an 8-week study found that taking ashwagandha extract twice a day improved memory, task performance, and attention span. 8, In addition, another study found that daily supplementation of the root extract helped healthy men with task performance and reaction time. 9
Fights Cancer
Studies have shown that one of ashwagandha’s compounds helps to kill cancer cells and keeps cancer cells from growing. 10 Research suggests that it may help treat several types of cancer. 11, 12, 13, 14
Where To Find Ashwagandha
Ashwagandha grows in India, the Middle East, and parts of Africa. It does grow wild, but it is also cultivated to meet the growing demand as a dietary supplement.
Some of my favorite sources for ashwagandha are:
How To Use Ashwagandha
Traditionally, ashwagandha was mixed with honey and ghee and either ingested or applied topically for help with inflammation. Today, adding to juice, smoothies, and snacks are some of the best ways to incorporate this adaptogen into your daily life. It is available in whole form, powder, and extract form.
juices, smoothies, plant-based milks, most applications
Whole
tea
Ashwagandha has a bitter-sweet flavor and is sometimes described as “energetically warming”. You might not like it the first time you try it, however, give it some time, you might grow to actually like the taste like I have.
When To Take Ashwagandha & How Much
The type of health benefit you are hoping to gain by taking ashwagandha can help determine your dosage. There have been studies performed to find the daily dosage levels that provide the different health benefits.
To reduce stress and anxiety, daily doses of 500-600 mg for 6-12 weeks has shown to be effective in some people. 3
If you are looking to reduce inflammation, research shows that a daily supplement of 250-500 mg may help. 15
To increase muscle growth and strength, daily ashwagandha supplements of 500-1,250 mg have been shown to work in as little as 30 days. 6, 7
Supplementing 500-600 mg of ashwagandha per day can help boost your memory and help you stay focused and perform better on tasks. 8, 9
Ashwagandha is believed to be safe and effective for most people at dosages of 250-500 mg per day for at least a month. However, your dosage may vary depending on your needs.
For the past three months, I have been taking one dropper full of ashwagandha extract (780 mg) every morning and sometimes one or two more times throughout the day, depending on how I feel.
If you are pregnant, nursing, or on medication, you may need to avoid taking this medicinal herb. Before adding supplements to your diet, you should consult with your doctor to make sure it is safe for you to consume.
Ashwagandha Recipes
I find that drinking tea and adding ashwagandha extract to my daily anti-inflammatory juice helps combat my rheumatoid arthritis and keeps me feeling relaxed and stress-free all day long.
Anti-inflammatory juice recipe
Yield: About one 12 oz serving
ingredients:
Pineapple – 6.37 oz (1 cup chunked pineapple)
Green apple – 6.5 oz (1 medium apple)
Spinach – 1.9 oz (2 cups spinach)
Cucumber – 1.8 oz (1/5 cucumber)
Celery – 0.85 oz (2/3 medium stalk)
Lemon – 0.83 oz (1/4 lemon)
Ginger – 0.3 oz (1 inch chunk of ginger root)
Ashwagandha extract – 0.5 ml (one serving)
Directions:
Wash and weigh the produce.
Prep the pineapple by removing the green crown and cut into chunks, the skin on if you have a leaving juice press.
Quarter the lemon (leaving skin on) and place directly into the press. If you don’t have a juice press, peel the lemon and juice with the rest of the ingredients.
Grind remaining ingredients together and press.
Add the ashwagandha extract to the juice.
If you want a simpler version that is just as effective, make this ginger shot recipe. I drink 8 ounces of this juice every morning:
Anti-inflammatory juice shot recipe
Yield: About seven 8 oz servings
ingredients:
1 whole pineapple
3 hands of ginger (about 10 oz)
1 bag of lemons (5-6)
2-3 green or red apples
Ashwagandha extract – 0.5 ml (one serving per shot)
Other Articles in This Series
The World of Adaptogens blog series
References
USDA, Agricultural Research Service, National Plant Germplasm System. 2022. Germplasm Resources Information Network (GRIN Taxonomy). National Germplasm Resources Laboratory, Beltsville, Maryland, https://npgsweb.ars-grin.gov/gringlobal/taxon/taxonomydetail?id=102407
Naturopathic care for anxiety: a randomized controlled trial ISRCTN78958974, https://pubmed.ncbi.nlm.nih.gov/19718255/
A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults, https://pubmed.ncbi.nlm.nih.gov/ 23439798/
Protective effects of Withania somnifera root on inflammatory markers, https://pubmed.ncbi.nlm.nih.gov/26989739/
Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial, https://pubmed.ncbi.nlm.nih.gov/26609282/
Exploratory study to evaluate the tolerance, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers, https://pubmed.ncbi.nlm.nih.gov/23125505/
Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions, https://pubmed.ncbi.nlm.nih.gov/28471731/
Effect of standardized aqueous extract of Withania somnifera on tests of cognitive and psychomotor performance in healthy human participants, https://pubmed.ncbi.nlm.nih.gov/24497737/
Molecular targets and mechanisms of cancer prevention and treatment by withaferin, https://pubmed.ncbi.nlm.nih.gov/24046237/
Effect of Withania somnifera root extract on spontaneous estrogen receptor-negative mammary cancer in MMTV/Neu mice, https://pubmed.ncbi.nlm.nih.gov/25368231/
Stabilization of membrane bound enzyme profiles and lipid peroxidation by Withania somnifera along with paclitaxel on benzo(a)pyrene induced experimental lung cancer, https://pubmed.ncbi.nlm.nih.gov/17003952/
Immunomodulatory effects of Withania somnifera on azoxymethane induced experimental colon cancer in mice, https://pubmed.ncbi.nlm.nih.gov/20840055/
Withaferin a alone and in combination with cisplatin suppresses growth and metastasis of ovarian cancer by targeting putative cancer stem cells, https://pubmed.ncbi.nlm.nih.gov/25264898/
A Standardized Withania Somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans, https://blog.priceplow.com/wp-content/uploads/2014/08/withania_review.pdf
The information shared in this post is a combination of my personal experience, research, and knowledge as a certified holistic health coach, and is intended for educational purposes only. These statements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease or to be considered a substitute for professional medical advice.
