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Letter from the Publisher Amanda Klenner
Ashwagandha is one of the best-known Ayurvedic herbs used in
Western herbalism, and has thousands of years of traditional use in
India as a rasāyana (rejuvenative) and an adaptogen. Its name
means “smell of the stallion” or “strength of a stallion,” depending
on the translator. Some say it is because Ashwagandha tea smells
like horse sweat. I disagree. I choose to believe it is because
ashwagandha is brilliant at helping us gain strength, stamina, and
vigor.
As an adaptogen, ashwagandha can moderate stress and immune
responses by supporting healthy function of the Hypothalamus-
Pituitary-Adrenal (HPA) axis. In other words, it helps reduce our
stress hormones, balance our hormones, and nourish the body in a
generally safe and effective way. Because of its popularity, it has
been studied extensively and is being incorporated into medical
treatments for people recovering both from basic illness and from
damage done to the body by chemotherapy and radiation. I myself
have just come out of having a nasty flu, and am still suffering side
effects from it. I am taking ashwagandha and some other
adaptogens to help me recover my vitality and nourish my body
after a long and debilitating illness.
Traditionally, ashwagandha is used in Ayurveda to help balance
those with Kapha and Vata leanings, who both tend toward a cold
constitution. Kapha people, when imbalanced, are stagnant, damp,
and slow. Vata people are scattered, thin, cold, dry, and always
busy, but not often in a functional way, when they’re out of balance.
Ashwagandha is warming, nourishing, slightly drying, and helps to
balance those doshas. It is known to exacerbate symptoms in
4
people who have excess Pitta (a constitution with an imbalanced
state of heat, quickness to anger, and “excess fire”). So, if
ashwagandha is indicated for a more Pitta person, the herb can be
cooled down by adding milk and honey.
Ashwagandha is high in nutrients like vitamin C, calcium, iron,
flavonoids, antioxidants, superoxide dismutase, catalase, and
glutathione peroxidase. These are all health-promoting factors that
contribute to its overall balancing and nourishing function.
I hope you’ll enjoy learning more about this wonderful herb. As
always, join us in our Facebook group: Natural Herbal Living "Herb
of the Month Club".
Green Blessings,
Amanda
5
Table of Contents
Ashwagandha Herbal Monograph 6
Ashwagandha Coloring Page 11
Ashwagandha Traditional Uses and Recipes 12
Aśvagandhā (वराहकर्णी) 22
More Ashwagandha Recipes 26
References 33
Glossary of Herbalism 38
Disclaimer 47
6
Ashwagandha Monograph Nina Judith Katz
Common names: Ashwagandha, winter cherry, ashgandh
Latin name: Withania somnifera
Family: Solanaceae
Part used: root
Actions: adaptogen, anti-cancer, anti-inflammatory, aphrodisiac,
astringent, immunomodulant, nervine, neuroprotective,
rejuvenative, reproductive tonic, sedative, tonic
7
Energetics: astringent, bitter, sweet, hot, lowers Vata and Kapha,
raises Pitta
Affinities/tropism: Kidney, Lung, and Spleen meridians; nervous
system, reproductive system, brain, lungs, kidneys, muscle, fat,
bone, mucus membranes, skin
Ashwagandha is the quintessential adaptogen. As defined in 1960
by N.V. Lazarev, an adaptogen is an agent causing a “condition of
non-specific increase in resistance” to any external stress.1 (Also
discussed & cited in Sejfulla and Kondrashin). This definition
corresponds to the traditional
understanding of ashwagandha in
Ayurveda, where it has a broad
range of use as a general tonic.
Modern research has confirmed
many of the traditional Ayurvedic
uses of ashwagandha. For
example, a 2012 double-blind
study concluded that it is effective
at improving resistance to stress.2
In traditional Ayurveda understandings, there are three basic
energetic doshas, corresponding very roughly to the elements of
western energetics and of Traditional Chinese Medicine. The doshas
are Vata (air); Pitta (fire), and Kapha (water). Vata characteristics
include a tall, thin, and bony physique; dryness in the skin, eyes,
mucous membranes, and elsewhere; small features; anxiety,
excitability, quick intellect, and indecisiveness. Pitta tends to have
a medium build and medium to fine features, piercing eyes, a
tendency towards inflammation, a fiery temper, strong will,
ambition, and logical mind. Kapha tends to have a large physique,
8
thick hair and brows, oily skin and lush-to-oily hair, a slow and
steady activity level, and great loyalty. People often embody two or
three doshas, although not usually to equal degrees. Ayurveda
considers an excess of any one
dosha a likely cause of illness.
Ashwagandha reduces Vata (and
kapha to a lesser extent), while
increasing Pitta. In Ayurveda,
ashwagandha is specific for anxiety,
as we would expect from a remedy
that reduces Vata.3
Ayurvedic tradition also uses ashwagandha to build up ojas, or
vitality, a concept that corresponds fairly precisely to jing in
Traditional Chinese Medicine. This corresponds to its use as a
general tonic and to increase energy, as well as to its more specific
application in convalescence, exhaustion, and depletion from any
cause. Building up ojas would also improve the reproductive
system, and ashwagandha is traditionally used for men as an
aphrodisiac and to improve the quality and quantity of semen, as
well as for women to “stabilize” the fetus.4 Studies done in 2009
and 2013 confirm that ashwagandha improves the count, motility,
and quality of sperm.5,11
Ayurvedic practitioners use ashwagandha to enhance immune
function. Numerous studies have investigated and, for the most
part, confirm the use of ashwagandha as an immunostimulant, anti-
inflammatory, and immunomodulant. Most of these studies were
done in India; but some of those done in the West look at the
intersections between the immunostimulation and anti-cancer
effects of this herb. For example, a 2009 study reported in the
European Journal of Cancer explores the ways in which
9
ashwagandha causes the death of cancer cells in vitro, and then in
mice, where it inhibits the growth of tumors and increases the
activity of certain cells in the immune system (T cells and Th1, a T
helper cell).6 Similarly, a 2015 study showed that ashwagandha
slowed the progression of tumors in ovarian cancer and decreased
one of the mechanisms of immunosuppression associated with that
progression.7
Another traditional use of ashwagandha is to improve brain function
and aid the nervous system. Recent studies support these uses as
well. For example, a 2017 double-blind study
showed that ashwagandha improved both
short-term and general memory in adults
with mild cognitive impairment.8 Other
studies have concluded that ashwagandha is
useful in Alzheimer’s and Parkinson’s
diseases, and is generally neuroprotective.9
Ashwagandha also improves tissue repair; for example, traditional
Ayurvedic formulas for mending broken bones include
ashwagandha; this corresponds to its designation as a Kidney
meridian remedy, as the Kidney meridian is associated with the
bones. Similarly, Ayurvedic practice uses ashwagandha to help with
muscle tone, weight loss, and skin problems. Excessive weight loss
is a Vata problem, so it makes sense that a remedy that reduces
Vata would help correct weight loss. Building up the muscle tone is
characteristic of Spleen meridian remedies, as is strengthening the
mucus membranes, another traditional use for ashwagandha.
Ashwaganda is also traditionally used to strengthen the lungs in
asthma, and its use for skin problems is also characteristic of a
remedy associated with the Lung meridian.
10
Ashwagandha also promotes better sleep, both by helping people
fall asleep and by improving the duration and quality of sleep.
Traditional Ayurvedic practice also relies on ashwagandha to
strengthen the kidneys, as one might expect from the comparison
of ojas to jing (TCM associates jing with the Kidney meridian).
Stephen Buhner recommends ashwagandha as an addition to his
core protocol for Lyme disease and coinfections; its use as a general
restorative, immunomodulator, anti-inflammatory, and
neuroprotector fit the symptoms of Lyme. He recommends taking
it at night, at least initially, because it promotes sleep and in some
people, it may cause drowsiness during the day.10
Traditionally, ashwagandha is used in decoctions, or as a powder
(¼ – 3 tsp) in wine or ghee.4 Many western herbalists use it in
tincture form, which is also effective. Dosage ranges from 2 to 75
drops.
Ashwagandha is generally considered extremely safe, as its use in
pregnancy suggests. Buhner suggests choosing doses at the lower
end of the range in pregnancy. People with sensitivities to the
Solanaceae (nightshade family) will probably still find it more
helpful than harmful, because its anti-inflammatory characteristics
usually outweigh any aggravation.
11
12
Ashwagandha Traditional Uses & Recipes
Gina Gibbons
In a world with endless tantalizing options at our fingertips—so
many colors and textures and active constituents—how is an
herbalist to narrow down the playing field? There seems to be a
trend in the herbal community to focus on the herbs that have
multiple actions. Though they may be less exotic than other plants,
these multifaceted plants shine in their own way by being so
incredibly versatile. They are true multitaskers that, because of
their extreme adaptability, can be viewed as some of our most
cherished medicines. Calendula (Calendula officinalis), yarrow
(Achillea millefolium), and reishi (Ganoderma lucidum), among
13
many others, come to mind as beings who share with us their gifts
in many, many ways, sometimes with opposing functions, but
nonetheless they do their jobs and they do them well. These
medicines are so useful that we only need a handful of them in our
medicine cabinet to feel confident that we can handle most issues
that may arise. Among this list of adaptable all-stars, let us consider
ashwagandha (Withania somnifera).
Ashwagandha isn’t a plant that many of us have seen before, as it
doesn’t grow wild here in the USA. It prefers the dry climates of
Southern India, Africa, the Middle East, and Australia. In Sanskrit,
Ashwagandha means, “horse’s smell,” most likely referring to the
smell of the fresh rootlets. But, don’t let that deter you from utilizing
this brilliant gift from nature—once dried, it smells more neutral and
can be added to a variety of concoctions in the kitchen.
Traditionally, this member of the Solanaceae family has been used
for everything from anti-aging facemasks, stoking sensual fires,
and relaxing anxiety, to deeply nourishing the nervous system. It
is considered to be a tonic herb, meaning that it can be used over
long periods of time to help build and nurture one’s overall
constitution and balance. Instead of spiking the immune system, it
gently builds it over time, ultimately creating a much stronger
foundation for the body to draw from when stressed. Tonics are
important allies, especially in these stressful times, which is
perhaps why we are currently seeing some extra pressure on
endangered plant tonics such as wild ginseng (Panax quinquefolius)
and goldenseal (Hydrastis canadensis). We can look to more
common plants such as ashwagandha to reduce demand for these
more specialized herbs. Though certain functions may not be
replaced by only ashwagandha, this plant can certainly fill the shoes
of many.
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American Herbalist Michael Tierra spoke highly of ashwagandha
after traveling to India early in his career and experiencing its
powerful healing abilities firsthand. After word spread around the
small, Southern Indian village that there was an herbal healer
visiting, many locals came to see him seeking help for all manner
of ailments, including chronic bronchitis, lower back pain,
impotence, and adverse vaccine reactions. He recommended
ashwagandha almost every time, primarily out of a desire to use
locally available medicine, and probably also thanks to a bit of
infatuation, as he had only recently learned of its many benefits
himself and was in awe. Due to his Western conditioning, he worried
about recommending one plant so much, but the locals didn’t seem
to mind, and the results were astonishing.
This story goes to show that, as herbalists, we need not display our
vast array of knowledge by crafting fancy formulas, we simply need
to know which plants will be effective, sustainable, and readily
available for those in need. Tierra wasn’t able to see all of the
results from his ashwagandha prescriptions, as many of these
issues were chronic, and he simply wasn’t there long enough; but
he did receive word that over time, every patient he saw either
recovered or significantly improved. He goes on to say, “I took
consolation in the famous axiom of the late Dr. Christopher, ‘it is
better to know one herb well, than a smattering of many.’”1 While
it may seem strange at a glance for an herbalist to recommend a
common, native weed to locals already familiar with it, I love that
he was able to suggest an herb so prolific that many of his patients
could harvest it on their own, and that it was versatile enough to
be helpful for all of them. This to me, is the beauty of herbal
medicine, as so often, the medicines we need are growing right
around us.
15
Upon his return from India, Tierra planted several ashwagandha
seeds along the San Lorenzo River near his home in Santa Cruz,
California. He was surprised to see that long after he moved away,
the seeds were still germinating and reproducing. A healthy and
vital patch was fully established with very little tending.
A prominent ingredient in the ancient Indian practice of Ayurvedic
healing, various uses of ashwagandha date back 3000–4000 years.1
The root is the part typically used in medicinal preparations. Though
the smell can be a bit off-putting, ashwagandha root can easily be
made into tincture or dried as a powder and put into capsules.
Michael Tierra writes about the other parts of ashwagandha: “the
bitter leaves are used as a hypnotic in the treatment of alcoholism
and to relax the spasms of the lungs for the treatment of asthma
and emphysema. They can also be made into an anti-inflammatory
poultice and topically applied for boils and carbuncles. Internally,
as with so many other strongly bitter herbs, they are anthelmintic
(clearing worms). The seeds of the fruits are diuretic and can be
used as a substitute for rennet to curdle milk.”1
Ashwagandha Ghee (ghrita)3 A traditional preparation is to mix the ground-up root with ghee, or
clarified butter, which is especially beneficial for children; it has
been said to build “their inner strength, body weight, lung capacity
and improves muscle tone, reducing weakness of the muscles.”2
This formulation is also thought to improve sexual vitality. Pairing
the root with the fats of the ghee helps one absorb it well, and it
builds muscle protein. It has been said that regular consumption
will improve one’s complexion and increase overall vitality and
wellbeing.
16
According to Ayurvedic practitioner Omprakash Yadav, it is
recommended that, “before starting any Ayurvedic medicine for
reproductive health (Vajikaran) it is always best to undergo
Ayurvedic cleansing or panchakarma (Shodan) first. This gives you
the best results. After panchakarma (Shodan), Ashwagandha ghee
is taken 10 grams, once daily.” He also warns that people who are
obese or facing any type of heart disease, high blood pressure,
diabetes or high cholesterol condition should take this formula with
caution.2
Ingredients
• 2 ounces organic ashwagandha powder
• 32 ounces spring water
• 8 ounces organic ghee
17
Directions
1. Start by combining the ashwagandha and spring water in a small
pot and heating the mixture to medium/high while stirring
frequently. Over time, the decoction will reduce by a quarter and
you’ll know it’s ready.
2. Allow the decoction to cool and strain it through a cheesecloth,
retaining the liquid.
3. Combine the liquid (ashwagandha tea) with the ghee in a small
pot.
4. Heat over medium heat until the water is completely boiled off.
This will take approximately 2 hours, but keep your eye on it
because there are many variables here!
5. Once the water is gone, your ghee is ready. Store it in an airtight
jar and enjoy both internally and externally.
Decadent Spiced Ashwagandha Milk3 Another traditional preparation combines ashwagandha with milk.
In Ayurveda, it is highly recommended that ashwagandha be taken
with a vehicle, or anupana, as this assures the deepest delivery of
the medicine while increasing the absorption.
According to an ancient Ayurvedic text known as Charaka Samhita,
this simple combining principle is recommended. Not only does each
ingredient compliment the other, but both ashwagandha and milk
have similar healing properties. Both are traditionally viewed as
rejuvenators (or rasayanas) and strengthen the ojas (which, in an
oversimplification, is the Ayurvedic perception of the vital fluids
created by digestive processes that give us physical vitality and
vigor).4 Strengthening and maintaining the ojas plays an important
18
role in creating the strong foundation of a healthy physical vessel,
which is considered an important building block of a solid spiritual
and emotional life as well. The synergy of combining ashwagandha
and milk increases the medicinal value of both.
Another significant principle within Ayurvedic understanding is that
of the three doshas, discussed more in-depth in this issue’s
monograph (pages 7–8). In a nutshell, the doshas offer a way of
understanding and describing a person’s unique expression of
physical, emotional, and mental characteristics, or constitutional
makeup. Through balancing our own individual blend of these
doshas with the food, drink, and lifestyle practices we choose, we
can support our overall vitality and wellbeing. Some formulas
support all three doshas, which means they can be applied to many,
many people. This blend of ashwagandha and milk is a great
example of a synergistic blend that supports all three doshas. If you
have digestive problems with milk, please note that in Ayurvedic
preparations, the milk is always warmed, which makes it easier for
the body to digest and process. As usual, honor what is true for
you, and feel free to adapt as necessary.
As a simple, general restorative, ashwagandha milk can be taken
twice daily. Simply combine ½ teaspoon of ashwagandha powder
with 1 cup of milk and heat until warm. Drink and feel nourished!
I love luxurious milks. For a richer take on the simple synergistic
restorative milk tonic described above, try this more flavorful
combination. There’s just something about milk that feels so deeply
nourishing (because it is)! Nowadays, there are plenty of non-dairy
milk alternatives to choose from as well. I highly suggest if you do
use a non-dairy milk, include some ghee, as the lipids help to deliver
the medicine.
19
Ingredients
• 1 C warm milk or almond milk
• 1 tsp ghee
• 1 tsp grated coconut
• 1 tsp chopped dates
• 2 tsp chopped almonds
• 1/2 tsp saffron
• 1/8 tsp ground cardamom seed or ground fennel seed
• 1 tsp raw honey
• 1 tsp ashwagandha root powder
• 1 tsp shatavari root powder.
20
Directions
1. In a small pot, combine all the ingredients and heat until warm.
2. It depends on your preference as far as texture goes, but I would
suggest blending the milk in a blender or food processor to
incorporate the dates and spices. But, if you don’t mind a bit of
chewing, just heat it and leave it as is.
Nourishing Coconut Rose Ashwagandha Milkshake Here is a sweet and nourishing treat for your doshas!
Ingredients
• 1 C full-fat coconut milk (make
sure to stir it)
• ½ tsp rose petal tincture
(Rosewater could also be used as
a substitute. I use tincture that I
make from soaking fresh petals
in brandy with a touch of honey.)
• 2 tsp ashwagandha powder
• 2 tsp reishi or other medicinal
mushroom powder
• ½ tsp cinnamon powder
• 1 Tbsp honey or 3 fresh dates
• 2 drops high-quality stevia
extract (You could omit this and
add more honey.)
• ¼ tsp vanilla extract
• big pinch of sea salt
21
Directions
Place all ingredients into a blender and blend until creamy. If it is
too thick for your liking, simply add a bit of water.
Despite natural health fads that go in and out of style, certain
remedies remain rooted in time and remind us to look at plants with
a humble and discerning eye. Their ancient and long-lasting use has
withstood the ultimate test of time, and no fad can change that.
There is a humbleness in the way a medicine like ashwagandha is
perceived by our modern culture, but time has revealed that it is
truly one of the most revered medicines in India for myriad reasons.
By sharing the wide range of uses offered by this incredibly
sustainable and versatile plant, we can continue to honor and
cultivate these long-cherished medicines for centuries to come.
22
Aśvagandhā (वराहकर्णी) Stephany Hoffelt
The Sanskrit word Aśvagandhā, roughly translates to “smelling like
a horse,” while its scientific name Withania somnifera, implies that
European physicians considered the herb to be sleep promoting.
People sometimes try to read deeply into the Sanskrit name, but I
have dug fresh Withania, and it indeed smells like a horse and not
in a good way.
23
Aśvagandhā is one of those herbs with a documented history of use
that stretches back for millennia, and in the case of Āyurvedic
practice, there are a lot of documents. The collection of three main
manuscripts which lay out the practice of Āyurveda are called the
Bṛhattrayī. The individual manuscripts are: Caraka Saṁhitā, which
is said to have been compiled by Caraka; the Suśruta Saṁhitā,
which is the work of Suśruta; and Aṣṭāṅgahṛdayam written by
Vagbhatta. In the 9th century CE, the practitioner Mādhava
contributed many new manuscripts to the practice of Āyurveda
including the Mādhava Nidāna and Mādhava Cikitsā.
These manuscripts refer to Aśvagandhā by many names, including
Varāha karṇī, (pig ears) Vajigandha, Vatagni, Balya, Vrisya,
Hayagandha, Kusthagandhini, Elaparni, and Vajikari, so you really
must dig if you want to find all the Āyurvedic applications.
Caraka recommended the herb as rasayana, which loosely
translates to health-promoting measures, or in his words, a “way
for attaining excellent dhatus (tissues).”1 Caraka assures us that
through rasayana one will achieve, “longevity, memory,
intelligence, freedom from disorders, youthful age, excellence of
lustre, complexion and voice, optimum strength of physique and
sense organs, successful words, respectability and brilliance.”
Caraka suggests using the root in an antidote formula that he tells
his reader “destroys the toxic effects of poisons as an elephant
destroys the trees,” and it was an ingredient in the Mahagandhasti
agada which was given as an antidote and used to ward off demons
and Atharvanic mantras (curses).2
Caraka also included it in a formula meant to address insomnia and
distress due to the vitiation of Vatā. The Mādhava Cikitsā spoke of
24
the herb as Varāha karṇī, recommending it for Jvaracikitsā which is
the treatment of (jvara) or fever.3
It is not certain when the herb first made it to Europe. It is not
included in Garcia de Orta’s work on drugs of India written in 1577;
but Prosper Alpinus, an Italian physician who died in 1617, wrote
of it as Solarium somniferum antiquorum.4
In modern European literature, you will see ashwagandha referred
to as winter cherry, but historically, that name was equally likely to
be used to describe an entry on a plant in the Physallis species or
for hound’s berry, which is black nightshade, so you can’t assume
anything when you are reading history books.
Dioscorides’ entry on winter cherry refers to Physallis alkekengi as
an herb for urinary complaints.5 His entry referring to a plant called
“sleepy nightshade” is ashwagandha.6 Culpeper writes of using the
leaves as anti-inflammatory poultices, and the yellow seeds and red
fruits to “draw down urine.”7 His description is vague, but the
similarity to Dioscorides indications for Physallis leads one to
believe he is not speaking of ashwagandha. I only mention this
because Physallis is most definitely a low-dose botanical and I
wouldn’t want anyone to read a history book and think they are
interchangeable.
The plant we know of as ashwagandha today is written about mostly
in British books published in India at the end of the 19th century as
Withania somnifera. Even at this point, British botanists were
squabbling a bit over the ID of this plant. (Shocking, isn’t it?) Some
botanists decided that the Asgund root sold at markets was
Withania somnifera, while others seem to think that two plants were
sold by this name. Some authors even went as far as to say that
Withania somnifera was not the Aśvagandhā written about by the
25
Sanskrit authors insisting “the asgund of the shops is the tuber of
convolvulus.”8
This gets more interesting because some old Indian texts attribute
the name Panir bandá to ashwagandha because it was used like
rennet for making paneer.9 When Dymock, Warren, and Hooper
undertook their massive investigation of Indian plants in the late
1800s, they reported that the seeds of Withania somnifera did not
coagulate milk, which would make more sense if they were using
the wrong plant, not ashwagandha. What is annoying is that British
call the Indian literature untrustworthy, when it was a mistake on
their part.
In 1886, a Dr. Trebut isolated the alkaloid Somniferene from the
plant, saying that it was responsible for the plant’s sedating
actions.10 The British seemed mostly interested in Withania as a
narcotic, and so whether or not it was the plant mentioned in the
ancient literature, this species won the debate.
Oddly it doesn’t show up much in many of the early American
works, unless of course they were calling it by yet another name...
It seems to be an herb that only gained popularity in the 1970s as
Eastern culture became trendy.
26
Ashwagandha Recipies Amanda Klenner
Ashwagandha is an adaptogen that we can use daily to support our
health and vitality and reduce overall stress, anxiety, and nervous
tension. It is an aphrodisiac too, helping to build up sexual drive
and desire over a long period of time, and a nourishing tonic to
rebuild the body after long illness. It also is easy to incorporate into
our favorite foods and drinks, so that we can nourish ourselves
without a lot of extra work. Here are just a few ways to enjoy the
medicinal benefits of Ashwagandha.
Ashwagandha Tea This is the simplest way to enjoy ashwagandha, other than capsules
or a tincture. The tea is easy to make on its own and drink
throughout the day. (As an alternative to plain tea, I often add
ashwagandha to my other herbal blends to improve the flavor and
27
give me a more nutrient-dense bang for my buck; or, I add a few
tablespoons to my nourishing herbal infusions.) In order to get to
know the herb, the flavor, and the effect it has on your body, this
simple tea recipe is a great way to start. Try it out for a few weeks
and see how you feel.
Ingredients
• 2 Tbsp ashwagandha root
• 4 C boiling water
• Pinch of cardamom
powder (optional)
Directions
1. Simmer the ashwagandha in water for 15–20 minutes.
2. Strain, sprinkle with cardamom powder, and allow to cool to
drinking temperature.
3. Add milk and sweetener if desired, and enjoy 2–3 cups a day.
Dream-Time Milk Ashwagandha milk is a traditional way to incorporate the herb’s
healing benefits. This version of an ancient favorite is a little more
of a sweet treat than the basic one shared earlier, but it’s medicinal
nonetheless! This particular delivery method for ashwagandha is so
well-loved because milk both increases the bioavailability of certain
herbal constituents and encourages the body to rest. This
combination of herbs, in your milk of choice, is a wonderful way to
encourage healthy adrenal function, good digestion, and peace of
mind. It’s perfect for those who are so stressed and wound up that
they can’t get a good night’s sleep.
28
Ingredients
• 2 C milk (your choice, but whatever you use be sure it has fat in
it, no skim milk!)
• ½ tsp ashwagandha powder
• ½ tsp cinnamon powder
• 2 pinches each nutmeg and cardamom
• 1 pinch clove
• 1 tsp vanilla extract
• 1 tsp maple syrup (optional)
• 15–30 drops valerian tincture (optional)
Directions
Add all ingredients to a saucepan, warm to simmering, and enjoy!
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Pick-Me-Up Breakfast Smoothie Ashwagandha is perfect in a smoothie, and most smoothie
ingredients hide its flavor nicely. If you enjoy smoothies, just add a
few teaspoons of ashwagandha powder for your daily balancing
adaptogen dose. Here is a breakfast smoothie we enjoy in our
home, which is satisfying, high-protein, and a nice tasty way to
start the day. This makes 3–4 servings.
Ingredients
• 2 frozen bananas, chopped
• ½ C peanut butter (organic, sugar-free)
• ¼ C raw organic cacao powder
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• ½ C greens (spinach, kale, or whatever you like in smoothies; I
use them frozen, but fresh is fine too)
• ¼ C protein powder (we use grass-fed collagen, but use what you
like, or leave it out)
• sweetener of choice (optional; I find the bananas are generally
sweet enough, but I sometimes add 2 or 3 dates)
• ¼ C ashwagandha powder
• 1 can coconut milk
• Water to desired texture
Directions
Blend until smooth and enjoy!
Aphrodisiac Hot Cocoa Ashwagandha is a well-known aphrodisiac for both men and
women. Whether it is because it helps us relax, or it balances our
sex hormones, making desire itself more likely, this is one herb that
works wonders to get us in the mood, especially when it is used
over long periods of time. It is also a wonderful addition to
hormone-balancing formulas for other ailments. This recipe makes
2 servings.
Ingredients
• 2 cups of milk of your choice
• 1–2 tsp honey or maple syrup (or
your sweetener of choice) to taste
• 1 tsp ashwagandha root powder
• ½ Tbsp raw cacao powder
• ½ tsp maca powder
• ½ tsp powdered rose petals
31
• ½ tsp reishi powder
• a pinch of vanilla powder or ½ tsp vanilla extract
• ½ tsp damiana powder
• one pinch each cardamom, nutmeg, and ginger (if desired)
Directions
1. Simmer all ingredients until warm, mixing well. Use a hand blender
for extra frothiness.
2. Top with crushed rose petals if desired.
3. Pour and enjoy!
Adaptogenic Golden Milk Another traditional variation on the ashwagandha-milk combo is
golden milk. It is balancing to the hormones, relaxing to the body and
mind, and anti-inflammatory. If you have chronic inflammation and
stress, this might just be the drink for you. Recipe makes 2 servings.
32
Ingredients
• 2 C milk of your choice
• 2 tsp turmeric powder
• 1 tsp ashwagandha powder
• ½ tsp ginger powder
• ½ tsp cinnamon powder
• one pinch each nutmeg and cardamom
• 1 tsp honey, maple syrup, or date sugar
Directions
1. Simmer all ingredients until warm, mixing well. Use a hand
blender for extra frothiness.
2. Pour and enjoy!
33
References
Monograph
1 Zabronin, O.N., “K 110 l’et’iyu N.V. Lazarev,” Psikhofarmakologiya i
biologicheskaya narkologiya, vol. 5, issue 4, 2005.
2 Chandrasekhar, K., Jyoti Kapoor, and Sridhar Anishetty. "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." Indian
Journal of Psychological Medicine 34, no. 3 (2012), 255.
doi:10.4103/0253-7176.106022.
3 Frawley, Dr. David, O.M.D., Ayurvedic Healing: A Comprehensive
Guide, Salt Lake City: Passage Press, 1989.
4 Tirtha, Sada Shiva. The Ayurveda Encyclopedia : Natural Secrets to
Healing, Prevention, & Longevity. Bayville: Sat Yuga Press, 1998.
5 Ahmad, Mohammad K., Abbas A. Mahdi, Kamla K. Shukla, Najmul
Islam, Singh Rajender, Dama Madhukar, Satya N. Shankhwar, and
Sohail Ahmad. "Withania somnifera improves semen quality by
regulating reproductive hormone levels and oxidative stress in seminal
plasma of infertile males." Fertility and Sterility 94, no. 3 (2010), 989-
996. doi:10.1016/j.fertnstert.2009.04.046.
6 Malik, Fayaz, Ajay Kumar, Shashi Bhushan, Dilip M. Mondhe,
Harish C. Pal, Rohit Sharma, Anamika Khajuria, et al. "Immune
modulation and apoptosis induction: Two sides of antitumoural activity
of a standardised herbal formulation of Withania somnifera." European
Journal of Cancer 45, no. 8 (2009), 1494-1509.
doi:10.1016/j.ejca.2009.01.034.
34
7 Gupta, Natasha, Sameer Sharma, Seby L. Edassery, Janice M. Bahr,
Lindsey Franklin, Erika Paulsen, Pincas Bitterman, and Animesh Barua.
"Abstract B061: Association of leukocyte inhibitory immunoglobulin-
like transcript 3 (ILT3) with ovarian cancer and prevention of its
expression by dietary supplementation of Ashwagandha (Withania
somnifera)." Cancer Immunology Research 4, no. 1 Supplement
(2016), B061-B061. doi:10.1158/2326-6074.cricimteatiaacr15-b061.
8 Choudhary, Dnyanraj, Sauvik Bhattacharyya, and Sekhar Bose.
"Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal)
Root Extract in Improving Memory and Cognitive Functions." Journal of
Dietary Supplements 14, no. 6 (2017), 599-612.
doi:10.1080/19390211.2017.1284970.
9 Sandhir, Rajat, and Abhilasha Sood. "Neuroprotective Potential of
Withania somnifera (Ashwagandha) in Neurological
Conditions." Science of Ashwagandha: Preventive and Therapeutic
Potentials, 2017, 373-387. doi:10.1007/978-3-319-59192-6_18.
10 Buhner, Stephen Harrod. Healing Lyme: Natural Healing of Lyme
Borreliosis and the Coinfections Chlamydia and Spotted Fever
Rickettsioses. Silver City, NM: Raven Press, 2015.
11 Ambiye, Vijay R., Deepak Langade, Swati Dongre, Pradnya Aptikar,
Madhura Kulkarni, and Atul Dongre. "Clinical Evaluation of the
Spermatogenic Activity of the Root Extract of Ashwagandha (Withania
somnifera) in Oligospermic Males: A Pilot Study." Evidence-Based
Complementary and Alternative Medicine 2013 (2013), 1-6.
doi:10.1155/2013/571420.
Other Monograph References
Agarwal, Ramesh, Sham Diwanay, Pralhad Patki, and Bhushan
Patwardhan. "Studies on immunomodulatory activity of Withania
somnifera (Ashwagandha) extracts in experimental immune
35
inflammation." Journal of Ethnopharmacology 67, no. 1 (1999), 27-35.
doi:10.1016/s0378-8741(99)00065-3.
Mwitari, Peter G., Peter A. Ayeka, Joyce Ondicho, Esther N. Matu, and
Christine C. Bii. "Antimicrobial Activity and Probable Mechanisms of
Action of Medicinal Plants of Kenya: Withania somnifera, Warbugia
ugandensis, Prunus africana and Plectrunthus barbatus." PLoS ONE 8,
no. 6 (2013), e65619. doi:10.1371/journal.pone.0065619.
Panda, S., and A. Kar. "Withania somnifera and Bauhinia purpurea in
the regulation of circulating thyroid hormone concentrations in female
mice." Journal of Ethnopharmacology 67, no. 2 (1999), 233-239.
doi:10.1016/s0378-8741(99)00018-5.
"The Winter Cherry: Restoring Vitality." Enchantments. Last modified
July 23, 2008. http://kivasenchantments.com/the-winter-cherry-
restoring-vitality.html.
Sangita Kumari and Alka Gupta, “Nutritional composition of dehydrated ashwagandha, shatavari, and ginger root powder.”
International Journal of Home Science 2016; 2(3): 68-70.
Sejfulla, R.D. and Kondrashin, I.M., “Adaptogeny v sporte vyshix
dostiahenij,” Sportivnaya Meditsina, No. 1, 2011.
"Ashwagandha, Vedic (Withania Somnifera) Potted Plant, Organic."
Strictly Medicinal Seeds. Last modified November 22, 2016.
https://strictlymedicinalseeds.com/product/ashwagandha-vedic-
withania-somnifera-potted-plant-organic/.
Traditional Uses
1 Beau. "Ashwagandha: Wonder Herb of India." Planet Herbs. Accessed
November 18, 2017. https://www.planetherbs.com/specific-
herbs/ashwagandha-wonder-herb-of-india.html.
2 "21 Ways To Take Ashwagandha (Ashwagandha Remedies +
Recipes)." The Ayurveda Experience Blog. Last modified July 31, 2017.
36
https://www.theayurvedaexperience.com/blog/take-ashwagandha-
remedies-ashwagandha-recipes/.
3 "Healthy Ayurveda | Ashwagandha Milk & Ghee – Strength Giving
And Stamina Of A Horse." Healthy Ayurveda | Redefining Health.
Accessed December 18, 2017.
http://healthyayurveda.com/ashwagandha-strength-and-stamina-of-a-
horse/.
4 "Why You Should Take Ashwagandha With Milk." The Ayurveda
Experience Blog. Last modified July 19, 2017.
https://www.theayurvedaexperience.com/blog/ashwagandha-with-
milk/.
History
1 Charaka, and Dridhabala. Charaka Saṃhitā. Translated by Van Loon,
Gabriel. 2003 Translation. Vol. 1. Morrisville, NC: LuLu Enterprises.,
500.
2 Ibid. 1219
3 Thorat, A. K., and D. N. Mishra. “Medicinal Plants for the Treatment
of Mūtrakṛccmra in the Bṛhattrayī and Mādhava Cikitsā Treatises of
Āyurveda.” International Journal of Herbal Medicine 4, no. 4 (2016):
1–8.
4 Dymock, William, C. J. H. Warden, and David Hooper.
Pharmacographia Indica: A History of the Principal Drugs of Vegetable
Origin, Met with in British India. Vol. II. K. Paul, Trench, Trübner &
Company, ld, 1891.
5 Dioscorides. De Materia Medica. - Five Books in One Volume: A New
English Translation. Translated by Osbaldeston, T. Vol. Book Four
Roots. Johannesburg: IBIDIS Press, 60.
37
6 Lloyd, G. E. R. The Ambitions of Curiosity: Understanding the World
in Ancient Greece and China. Cambridge University Press, 2002. p.
111.
7 Culpeper, Nicholas. The English Physitian : OR AN Astrologo-Physical
Discourse of the Vulgar Herbs of This Nation. London. England: Printed
by Peter Cole, at the sign of the Printing-Press in Cornhil, near the
Royal Exchange., 1652.
8 Watt, Sir George. A Dictionary of the Economic Products of India. Vol.
VI. Calcutta, India: Superintendent of Government Printing, 1893.
9 Khory, Rustomjee Naserwanjee, and Nanabhai Navrosji Katrak.
Materia Medica of India and Their Therapeutics. Caxton Works, 1903.
10 Dymock, William, C. J. H. Warden, and David Hooper.
Pharmacographia Indica: A History of the Principal Drugs of Vegetable
Origin, Met with in British India. Vol. II. K. Paul, Trench, Trübner &
Company, ld, 1891.
38
A Glossary of Herbalism Nina Judith Katz
Do you feel befuddled by all of those terms? Are you curious about
what a menstruum might be, or a nervine? Wondering what the
exact difference is between an infusion and a decoction? Or what it
means to macerate? Read on; the herbalist lexicographer will reveal
it all!
Adaptogen n. An herb that enhances one's ability to thrive
despite stress. Eleuthero, or Siberian
Ginseng (Eleutherococcus senticosus) is a
well-known adaptogen.
Aerial parts n. pl. The parts of a plant that grow above ground.
Stems, leaves, and flowers are all aerial
parts, in contrast to roots and rhizomes.
Alterative n. An herb that restores the body to health
gradually and sustainably by strengthening
one or more of the body's systems, such as
the digestive or lymphatic system, or one or
more of the vital organs, such as the liver or
kidneys. Burdock (Arctium lappa) is an
alternative.
adj. Restoring health gradually, as by
strengthening one or more of the body's
systems or vital organs.
Anthelmintic n. A substance that eliminates intestinal
worms.
Anthelmin adj. Being of or concerning a substance that eliminates intestinal worms.
39
Anti-catarrhal n. A substance that reduces or slows down the
production of phlegm.
adj. Being of or concerning a substance that
reduces or slows down the production of
phlegm.
Anti-emetic n. A substance that treats nausea. Ginger
(Zingiber officinale) is anti-emetic.
adj. Being of or concerning a substance that
treats nausea.
Anti-microbial n. An herb or a preparation that helps the body
fight off microbial infections, whether viral,
bacterial, fungal, or parasitic. Herbal anti-
microbials may do this by killing the
microbes directly, but more often achieve
this by enhancing immune function and
helping the body to fight off disease and
restore balance.
adj. Being of or concerning an herb or a
preparation that helps the body fight off
microbial infections.
Aperient n. A gentle laxative, such as seaweed, plantain
seeds (Plantago spp.), or ripe bananas.
adj. Being of or concerning a gentle laxative.
Aphrodisiac n. A substance that enhances sexual interest
or desire.
adj. Being of or relating to a substance that
enhances sexual interest or desire.
40
Astringent n. A food, herb, or preparation that causes
tissues to constrict, or draw in. Astringents
help stop bleeding, diarrhea, and other
conditions in which some bodily substance is
flowing excessively. Some astringents, such
as Wild Plantain (Plantago major), draw so
powerfully that they can remove splinters.
adj Causing tissues to constrict, and thereby
helping to stop excessive loss of body fluids.
Bitter n. A food, herb, or preparation that stimulates
the liver and digestive organs through its
bitter flavor. Dandelion (Taraxacum
officinale) and Gentian (Gentiana lutea) are
both bitters. Also called digestive bitter.
Carminative n. A food, herb, or preparation that reduces the
buildup or facilitates the release of intestinal
gases. Cardamom (Amomum spp. and
Elettaria spp) and Fennel (Foeniculum
vulgare) are carminatives.
adj. Characterized as reducing the buildup or
facilitating the release of intestinal gases.
Carrier Oil n. A non-medicinal oil, such as olive or sesame
oil, used to dilute an essential oil.
Catarrh n. An inflammation of the mucous membranes
resulting in an overproduction of phlegm.
Compound v. To create a medicinal formula using two or
more components.
n. An herbal preparation consisting of two or
more herbs.
41
Compress n. A topical preparation consisting of a cloth
soaked in a liquid herbal extract, such as an
infusion or decoction, and applied, usually
warm or hot, to the body. A washcloth
soaked in a hot ginger decoction and applied
to a sore muscle is a compress.
Decoct v. To prepare by simmering in water, usually
for at least 20 minutes. One usually decocts
barks, roots, rhizomes, hard seeds, twigs,
and nuts.
Decoction n. An herbal preparation made by simmering
the plant parts in water, usually for at least
20 minutes.
Demulcent n. An herb with a smooth, slippery texture
soothing to the mucous membranes, i.e. the
tissues lining the respiratory and digestive
tracts. Slippery elm (Ulmus rubra),
marshmallow root (Althaea officinalis), and
sassafras (Sassafras albidum, Sassafras
officinale) are all demulcents.
adj. Having a smooth, slippery texture that
soothes the mucous membranes.
Diaphoretic n. An herb or preparation that opens the pores
of the skin, facilitates sweat, and thereby
lowers fevers. In Chinese medicine,
diaphoretics are said to “release the
exterior.”• Yarrow (Achillea millefolium) is
a diaphoretic.
adj. Opening the pores, facilitating sweat, and
thereby lowering fevers.
42
Digestive n. An herb, food, or preparation that promotes
the healthy breakdown, assimilation, and
elimination of food, as by gently stimulating
the digestive tract in preparation for a meal.
Dandelion (Taraxacum officinale) and bitter
salad greens are digestives.
adj. 1 Concerning or being part of the bodily
system responsible for the breakdown,
assimilation, and elimination of food.
adj. 2 Promoting the healthy breakdown,
assimilation, and/or elimination of food.
Diuretic n. A substance that facilitates or increases
urination. Diuretics can improve kidney
function and treat swelling. Excessive use of
diuretics can also tax the kidneys. Stinging
Nettles (Urtica dioica), cucumbers, and
coffee are all diuretics.
adj. Facilitating or increasing urination.
Emmenagogue n. An herb or preparation that facilitates or
increases menstrual flow. Black cohosh (Cimicifuga racemosa) is an emmenagogue.
Emmenagogues are generally
contraindicated in pregnancy.
adj. Facilitating or increasing menstrual flow.
Essential Oil n. An oil characterized by a strong aroma,
strong taste, the presence of terpines, and
by vaporizing in low temperatures. Essential
oils are components of many plants, and
when isolated, make fairly strong medicine
used primarily externally or for inhalation,
and usually not safe for internal use.
43
n. 1 A preparation made by chemically removing
the soluble parts of a substance into a
solvent or menstruum. Herbalists often
make extracts using water, alcohol,
glycerin, vinegar, oil, or combinations of
these. Infusions, medicinal vinegars,
tinctures, decoctions, and medicinal oils are
all extracts.
n. 2 A tincture.
Extract v. To remove the soluble parts of a substance
into a solvent or menstruum by chemical
means.
Febrifuge n. An herb or preparation that lowers fevers.
Yarrow (Achillea millefolium), ginger
(Zingiber officinale), and boneset
(Eupatorium perfoliatum) are all febrifuges.
Galactagogue n. A substance that increases the production or
flow of milk; a remedy that aids lactation.
Nettle (Urtica dioica) and hops (Humulus
lupulus) are galactagogues.
Glandular n. A substance that treats the adrenal, thyroid,
or other glands. Nettle seeds (Urtica dioica)
are a glandular for the adrenals.
adj. Relating to or treating the adrenal, thyroid,
or other glands.
Hepatic n. A substance that treats the liver. Dandelion
(Taraxacum officinale) is a hepatic.
Hypnotic n. An herb or preparation that induces sleep.
Chamomile (Matricaria recutita) and
valerian (Valeriana officinale) are both
hypnotics.
adj. Inducing sleep.
44
Infuse v. To prepare by steeping in water, especially
hot water, straining, and squeezing the
marc.
Infusion n. A preparation made by first steeping one or
more plants or plant parts in water, most
often hot water, and then straining the plant
material, usually while squeezing the marc.
An infusion extracts the flavor, aroma, and
water-soluble nutritional and medicinal
constituents into the water.
Long Infusion n. An infusion that steeps for three or more
hours. Long infusions often steep overnight.
Lymphatic n. A substance that stimulates the circulation
of lymph or tonifies the vessels or organs
involved in the circulation or storage of
lymph.
Macerate v. To soak a plant or plant parts in a
menstruum so as to extract the medicinal
constituents chemically.
Marc n. The plant material left after straining a
preparation made by steeping, simmering,
or macerating.
Menstruum n. (Plural, menstrua or menstruums.) The
solvent used to extract the medicinal and/or
nutritional constituents from a plant. Water,
alcohol, vinegar, and glycerin are among the
more common menstrua.
Mucilage n. A thick, slippery, demulcent substance
produced by a plant or microorganism.
45
Mucilaginous n. Having or producing mucilage; demulcent.
Okra, marshmallow root (Althaea
officinalis), sassafras (Sassafras albidum,
Sassafras officinale), and slippery elm
(Ulmus rubra) are all mucilaginous.
Nervine n. An herb or preparation that helps with
problems traditionally associated with the
nerves, such as mental health issues,
insomnia, and pain.
adj. Helping with problems traditionally
associated with the nerves, such as mental
health issues, insomnia, and pain.
Pectoral n. A substance that treats the lungs or the
respiratory system.
Poultice n. A mass of plant material or other
substances, usually mashed, gnashed,
moistened, or heated, and placed directly on
the skin. Sometimes covered by a cloth or
adhesive. A plantain (Plantago spp.) poultice
can draw splinters out.
Rhizome n. A usually horizontal stem that grows
underground, is marked by nodes from
which roots grow down, and branches out to
produce a network of new plants growing up
from the nodes.
Salve [sæv]
n.
A soothing ointment prepared from beeswax
combined with oil, usually medicinal oil, and
used in topical applications.
Short Infusion n. An infusion that steeps for a relatively short
period of time, usually 5-30 minutes.
46
Sedative n. A substance that calms and facilitates sleep.
Valerian (Valeriana officinale) is a sedative.
Sedative adj. Calming and facilitating sleep.
Simple n. An herbal preparation, such as a tincture or
decoction, made from one herb alone.
Simpler n. An herbalist who prepares and recommends
primarily simples rather than compounds.
Spp. abbr.
n.pl.
Species. Used to indicate more than one
species in the same botanical family.
Echinacea spp. includes both Echinacea
purpurea and Echinacea angustifolium,
among other species. Plantago spp. includes
both Plantago major and Plantago
lanceolata.
Stimulant n. An herb or preparation that increases the
activity level in an organ or body system.
Echinacea (Echinacea spp.) is an
immunostimulant; it stimulates the immune
system. Cayenne (Capsicum spp.) is a
circulatory stimulant. Rosemary is a
stimulant to the nervous, digestive, and
circulatory systems.
Sudorific adj. Increasing sweat or facilitating the release
of sweat; cf. diaphoretic.
Syrup n. A sweet liquid preparation, often made by
adding honey or sugar to a decoction.
Tea n. A drink made by steeping a plant or plant
parts, especially Camellia sinensis.
47
Tisane n. An herbal beverage made by decoction or
short infusion and not prepared from the tea
plant (Camellia sinensis).
Tincture n. A preparation made by macerating one or
more plants or plant parts in a menstruum,
usually alcohol or glycerin, straining, and
squeezing the marc in order to extract the
chemical constituents into the menstruum.
v. To prepare by macerating in a menstruum,
straining, and squeezing the marc in order
to extract the chemical constituents.
Tonic n. A substance that strengthens one or more
organs or systems, or the entire organism.
Stinging nettle (Urtica dioica) is a general
tonic, as well as a specific kidney, liver, and
hair tonic. Red raspberry leaf (Rubus idaeus)
is a reproductive tonic; Mullein (Verbascum
thapsus) is a respiratory tonic.
Tonify v. To strengthen. Nettle (Urtica dioica) tonifies
the entire body.
Volatile Oil n. An oil characterized by volatility, or rapid
vaporization at relatively low temperatures;
cf. essential oil.
Vulnerary n. A substance that soothes and heals wounds.
Comfrey (Symphytum officinale) is an
excellent vulnerary.
adj. Being or concerning a substance that
soothes and heals wounds.
48
Disclaimer
Nothing provided by Natural Living Mamma LLC, Natural Herbal
Living Magazine, or Herb Box should be considered medical advice.
Nothing included here is approved by the FDA and the information
provided herein is for informational purposes only. Always consult
a botanically knowledgeable medical practitioner before starting
any course of treatment, especially if you are pregnant,
breastfeeding, on any medications, or have any health problems.
Natural Living Mamma LLC is not liable for any action or inaction
you take based on the information provided here.
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