- August 4, 2025
🌿 Ashwagandha Milk Recipe | Ayurvedic Immunity Booster for Stress, Sleep & Strength
Ashwagandha Milk, also known as Ashwagandha Doodh or Ayurvedic Moon Milk, is a traditional Indian remedy known for its adaptogenic, stress-relieving, and immunity-boosting properties. If you are looking for a natural, herbal drink to help with better sleep, hormonal balance, energy boost, and anxiety relief, this warm and comforting drink is the perfect addition to your daily wellness routine.
🧾 Ingredients (For 1 serving)
| Ingredient | Quantity |
|---|---|
| Milk (cow or plant-based) | 1 cup (250 ml) |
| Ashwagandha powder | ½ tsp |
| Ground turmeric (optional) | ¼ tsp |
| Ground cinnamon | ¼ tsp |
| Crushed black pepper | A pinch (enhances turmeric absorption) |
| Grated ginger (optional) | ¼ tsp |
| Honey or jaggery | 1 tsp (as per taste) |
| Cardamom powder (optional) | A pinch |
| Ghee or coconut oil | ½ tsp (optional, for fat content) |
✅ Always use high-quality, organic Ashwagandha powder for maximum potency.
👨🍳 Make Ashwagandha Milk – Step-by-Step
✅ Step 1: Heat the Milk
In a saucepan, pour 1 cup of milk and place it over medium heat.
Stir occasionally to prevent sticking.
✅ Step 2: Add Herbs and Spices
Once warm, add ½ tsp Ashwagandha powder, ¼ tsp turmeric, a pinch of black pepper, cinnamon, and optional ginger or cardamom.
✅ Step 3: Simmer the Mixture
Let the milk simmer for 4–5 minutes. This helps release the herbal benefits and infuse the flavors.
Stir occasionally to prevent overflow.
✅ Step 4: Add Sweetener
Remove from heat and let it cool slightly.
Stir in 1 tsp honey or jaggery (do not boil honey).
✅ Step 5: Optional Fat Addition
Add ½ tsp ghee or coconut oil for better nutrient absorption, especially fat-soluble vitamins and adaptogens.
✅ Step 6: Serve Warm
Pour into a cup and enjoy warm, preferably before bedtime.
☕ This is also popularly known as “Moon Milk” due to its calming effects when consumed at night.
🥗 Nutrition Facts (Approximate per serving)
| Nutrient | Amount |
|---|---|
| Calories | 150–170 kcal |
| Protein | 6–8 g |
| Carbohydrates | 10–12 g |
| Natural Sugars | 6–8 g |
| Fats | 7–9 g |
| Fiber | 0.5 g |
| Calcium | 25% DV |
| Iron | 3% DV |
| Adaptogens | Rich (from Ashwagandha) |
| Anti-inflammatory | Yes (turmeric, ginger) |
🥛 Vegan version: Substitute dairy milk with almond or oat milk.
🧠 Health Benefits of Ashwagandha Milk
Ashwagandha is a powerful adaptogen, used in Ayurveda for centuries to support the mind and body. When combined with warm milk and other Ayurvedic spices, it transforms into a healing tonic for modern life.
✔️ 1. Promotes Deep Sleep
Ashwagandha is best known for reducing cortisol (the stress hormone) and aiding in natural sleep cycles.
✔️ 2. Reduces Anxiety and Stress
This drink calms the nervous system, reducing anxiety, tension, and mental fatigue.
✔️ 3. Boosts Immunity
With antimicrobial and anti-inflammatory spices like turmeric, cinnamon, and black pepper, this milk strengthens the immune response.
✔️ 4. Improves Hormonal Balance
Ideal for those dealing with thyroid issues, PCOS, or adrenal fatigue, Ashwagandha regulates hormonal function.
✔️ 5. Enhances Strength & Stamina
It promotes muscle growth, post-workout recovery, and boosts natural energy — making it popular among fitness enthusiasts.
✔️ 6. Supports Brain Health
Ashwagandha has been shown to improve focus, memory, and cognitive clarity.
⏰ Best Time to Drink Ashwagandha Milk
| Time of Day | Benefit |
|---|---|
| 🛌 Night (Before Bed) | Calms mind, promotes restful sleep |
| 🧘♀️ After Yoga/Meditation | Grounds energy, relieves fatigue |
| 💪 Post-Workout | Helps recovery, boosts endurance |
| 😰 During Stressful Days | Lowers cortisol and anxiety |
| 🧘♂️ Morning (on fasting) | Detox and hormonal balance |
⚠️ Avoid drinking Ashwagandha milk with heavy meals.
🛒 Storage Tips
Always consume fresh for best potency.
If needed, refrigerate and reheat within 24 hours.
Do not reheat after adding honey; use jaggery if storing.
🧘 Interesting Facts
Incorporating Ashwagandha Milk into your daily wellness routine is a gentle yet powerful way to nourish your mind and body. Whether you’re seeking relief from stress, deeper sleep, or just a soothing end to your day, this ancient Ayurvedic remedy delivers natural healing with every sip.
