Ashwagandha tea, what the research shows and how to make it
Why the ashwagandha research used extract capsules rather than tea, how tea, powder and extract compare, a simple method and the safety basics.
- Written by
- Amy D.
- Last updated
- Reading time
- 6 min read
Overview
We found no trial of ashwagandha tea in people, so its effects are unknown. Studies of ashwagandha mostly used capsules of a concentrated root extract, which holds far more withanolides than plain root. Tea is made by steeping the root in hot water. Avoid it in pregnancy or while breastfeeding.
Key points
- We found no trial of ashwagandha tea in people.
- Most ashwagandha trials in healthy adults used 600 mg a day of a root extract for 6 to 12 weeks.
- Plain root powder holds about 0.2 to 0.3% withanolides, against at least 5% in KSM-66 extract.
- Teas made from the leaves, or blended with black or green tea, differ from plain root tea.
- The WHO says ashwagandha shouldn't be used in pregnancy or while breastfeeding.
Ashwagandha tea sounds like the cosiest way to try ashwagandha. The catch is that we couldn't find a single trial of ashwagandha tea in people.
Ashwagandha tea is made by steeping the dried root, or root powder, in hot water. Studies of ashwagandha mostly gave capsules of a concentrated root extract, often 600 mg a day for 6 to 12 weeks [1]. A cup of tea is a different thing, and we found no test of how much of the plant's compounds it holds.
What is ashwagandha tea?
It's a herbal tea made from the root of the ashwagandha plant, the part used in traditional medicine [2]. You can buy it as tea bags or loose cut root, or stir root powder into hot water.
Some teas use the leaves instead, or blend ashwagandha with other herbs such as tulsi, turmeric or ginger. Leaves are richer in a compound called withaferin A, and there's much less research on the leaf in people [3]. So check the ingredients for which part of the plant you're getting, and how much ashwagandha each bag holds.
You can buy ashwagandha tea legally in the UK. A plain water infusion of the root isn't classed as a novel food, and that EU decision still applies in Great Britain [4][5]. The FSA is reviewing the safety of ashwagandha in food and supplements and hasn't issued new advice yet [6]. Our ashwagandha guide explains the UK position.
What are the benefits of ashwagandha tea?
They haven't been measured, so here's what the research used instead.
A 2026 review of 23 trials in healthy adults found most gave 600 mg a day of a root extract for 6 to 12 weeks. Sixteen used KSM-66, a water-based root extract standardised to at least 5% withanolides, the natural compounds extracts are measured by [1].
Plain root powder holds far less, about 0.2 to 0.3% withanolides [7]. An extract is a bit like a stock cube, packed with far more root than its size suggests. So results from ashwagandha studies may not carry over to a cup of tea. Our library of ashwagandha studies shows what each trial used.
Ashwagandha tea vs capsules
| Form | What it is | Withanolides | Trials in people |
|---|---|---|---|
| Tea | Root or root powder steeped in hot water | Not measured | None found |
| Root powder | Dried root, ground | About 0.2 to 0.3% [7] | See our powder vs capsules guide |
| Extract capsules | Root concentrated into an extract | At least 5% for KSM-66 [1] | 23 trials in healthy adults in one review [1] |
In other words, capsules of a standardised extract are the form with the research behind them. Tea is the form with the nicest ritual.
How to make ashwagandha tea
It's simple. Here's the basic method.
- Put one tea bag in a mug, or the amount of loose root or powder the pack suggests.
- Pour over freshly boiled water.
- Leave it to steep for as long as the pack says, then remove the bag or strain out the root.
- If you used powder, stir as you drink, because it doesn't dissolve and settles at the bottom [8].
Expect an earthy, bitter taste. The WHO describes the root as "sweetish, yet bitter and astringent" [2]. A slice of lemon, a little honey or some fresh ginger can soften it.
Does ashwagandha tea help you sleep?
The sleep studies used ashwagandha extract in capsules rather than tea, and our ashwagandha for sleep guide covers what they found.
Thinking of a cup before bed? Check the ingredients first. A blend with black or green tea adds caffeine, around 75 mg in a cup [9].
Is ashwagandha tea safe?
Treat it like any other form of ashwagandha. The WHO lists nausea, vomiting and diarrhoea as possible side effects. It may also affect how some sedative medicines work, so check with a pharmacist if you take any medicines [2].
Our ashwagandha side effects guide covers who should avoid it, what's known about the liver and which medicines to check.
Where Nooroots fits
Tea is a cosy ritual. If you'd rather take ashwagandha in a measured daily form, Nooroots Ashwagandha + Lion's Mane pairs certified organic KSM-66 ashwagandha with lion's mane fruiting body extract in two caffeine-free capsules, for calm focus and calm resilience.
Frequently asked questions
Is ashwagandha tea good for you?
We don't know yet. We found no trial of ashwagandha tea, and studies of ashwagandha mostly used a concentrated root extract in capsules [1].
How much ashwagandha tea should I drink?
There's no tested amount for tea, so follow the directions on the pack. The trials used measured doses of extract, not tea [1].
Can you drink ashwagandha tea every day?
We found no research on drinking it daily. Trials of ashwagandha extract mostly lasted 6 to 12 weeks, so less is known about longer use [1].
Can you drink ashwagandha tea while pregnant?
No. The WHO says ashwagandha shouldn't be used in pregnancy or while breastfeeding [2].
What does ashwagandha tea taste like?
Earthy and bitter. The WHO describes the root's taste as "sweetish, yet bitter and astringent" [2].
Is ashwagandha tea better than capsules?
Not on current evidence. Capsules of standardised extract are what most trials used, while we found no trial of the tea [1].
Read more about how ashwagandha is studied and sold in our ashwagandha guide.
References
Every source here is listed so you can read it yourself. This guide is for general information and doesn't replace advice from your GP. We check it again at least every six months.
- Coope OC, Willems MET, Levington A, Tallon MJ, Roman-Viñas B, Spurr TJ (2026). Back to the Roots: Safety and Tolerability of Standardised Ashwagandha (Withania somnifera) Root Extract in Healthy Adults: A Systematic Review of Biomarkers and Adverse Events. Pharmaceuticals 19(5): 725. PMID 42198398
- World Health Organization (2009). Radix Withaniae. WHO monographs on selected medicinal plants, volume 4: 373-391. Accessed 31 October 2026. iris.who.int
- Dutta A, Gupta JB (2026). Plant Part-Specific Differences in Ashwagandha (Withania somnifera): A Comparative Evaluation of Root and Leaf Evidence for Safety and Regulation. Food Science & Nutrition 14(10): e72364. PMID 42835472
- European Commission. EU Novel Food Status Catalogue, Withania somnifera (L.) Dunal, entry POL-NF-00786. Last modified 8 January 2024. Accessed 31 October 2026. ec.europa.eu
- Food Standards Agency. Novel foods authorisation guidance. Updated 7 September 2026. Accessed 31 October 2026. gov.uk
- Food Standards Agency. Summary of responses to call for evidence on ashwagandha. Published 25 June 2026. Accessed 31 October 2026. gov.uk
- Zellner L, Wierer M, Himmelsbach M, Schatzmann B, Thalhamer B, Klampfl CW (2025). Determination of Withanolides and Withanosides in Ashwagandha Based Products Using HPLC-Drift-Tube-Ion-Mobility Quadrupole Time-of-Flight Mass Spectrometry. Electrophoresis 46(5-6): 340-346. PMID 39965076
- Narayana NMNK, Feros AM (2022). Effect of addition of Withania somnifera (Ashwagandha) root powder on selected properties of cow milk. Tropical Agricultural Research and Extension 25(3): 285. doi:10.4038/tare.v25i3.5603
- NHS. Foods to avoid in pregnancy (caffeine and herbal tea sections). Page last reviewed 15 June 2026. Accessed 31 October 2026. nhs.uk/pregnancy/keeping-well/foods-to-avoid
