In today’s fast-paced world, stress can really impact our health. Adaptogens like ashwagandha can help manage stress and support the nervous system, along with offering various other health benefits. Let’s explore the advantages of ashwagandha and learn how to make an ashwagandha tincture for your home remedy collection.
Ashwagandha, also known as Indian ginseng or Withania somnifera, has been used in African and Ayurvedic medicine for thousands of years. While traditionally the leaves and other parts were used, today’s practices mainly use the root. This plant thrives in warmer climates, like those in Africa and India, but you can also grow it in a pot or annually in cooler regions. When mature, it has bright red berries enclosed in husks, resembling ground cherries.
Known for being an adaptogenic herb, ashwagandha helps the body deal with stress, but unlike many adaptogens, it has a calming effect. This makes it helpful for regulating adrenal health, and it was a key herb for me when recovering from adrenal fatigue. Ashwagandha also affects the thyroid by boosting T3 and T4 hormones and lowering TSH, which is beneficial for those with hypothyroidism (an underactive thyroid). However, it might not be suitable for people with hyperthyroidism (an overactive thyroid).
Ashwagandha supports well-being in numerous ways. Apart from being an adaptogen, it’s shown to help with anxiety and serves as an immune modulator, balancing the immune system whether it’s overactive or underactive. In Ayurveda, it’s used to rejuvenate and strengthen the body.
To incorporate ashwagandha into your wellness routine, you can use its root, which is the most studied and commonly used part. You can make herbal tea with ashwagandha powder or create an ashwagandha extract using alcohol or glycerin. Each extraction method draws out different compounds. However, some people might experience joint pain from powdered ashwagandha in tea, though capsules and alcohol-based extracts usually don’t cause this issue.
Like any supplement, ashwagandha may not be suitable for everyone. Those with an overactive thyroid should be cautious, and it’s not recommended during pregnancy, although it may enhance lactation during breastfeeding. Additionally, if you’re taking barbiturates, it can amplify their effects. Always check with a healthcare provider if you have any medical conditions or are nursing.
If you don’t grow ashwagandha, you can easily purchase ready-made herbal products instead of making your own. I prefer tinctures for their long shelf life, portability, and small dosages. There are two methods to make tinctures: the simple folk method or a precise approach using weight-to-volume measurements. Consistency is better achieved with the precise method.
Start with high-quality ingredients, like organic cane alcohol, which is gluten-free and made from non-GMO sugarcane. If unavailable, regular 190-proof alcohol works too. Ashwagandha extracts best with a 70% alcohol solution, so begin with 95% alcohol and dilute it. Always use organic or wildcrafted herbs to avoid extracting pesticides along with the good compounds.
For the folk method, fill a jar one-third to half full with dried or fresh herbs, cover with alcohol, seal, and let steep for 2-6 weeks. This method is simple but may result in potency variations. A standard recipe uses a 1:5 dilution ratio: one ounce of herb by weight to five ounces of liquid by volume. If using 80-proof alcohol, replace water in the recipe with alcohol for a slightly weaker tincture but still effective.
The amount of tincture you get depends on the dryness of the ashwagandha, the form used (powdered or cut), and how well you squeeze out the herbs from the cheesecloth. This results in minor variations in volume, but it doesn’t impact quality.
Have you tried ashwagandha before? What’s your favorite way to use it? Share your thoughts in the comments!
