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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

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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

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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

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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

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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,

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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

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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.

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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.

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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

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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.

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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.

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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

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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

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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.

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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.

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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

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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.

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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.

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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

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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

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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.

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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

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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.

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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.