Ashwagandha: Tea vs Capsules
Ashwagandha is an ancient medicinal herb used in Ayurvedic healing traditions. Today, many people take ashwagandha supplements to help reduce stress, improve energy levels, and boost brain function.
You can find ashwagandha in tea bags or powder to infuse into hot water or milk. It also comes in easy-to-swallow capsules packed into convenient pills.
Examining the Pros and Cons of Ashwagandha Tea vs Capsules
When deciding whether tea or capsules are the best ashwagandha option for you, consider factors like:
Taste Preferences
The earthy, bitter taste of ashwagandha is very prominent in tea, especially when less sweetener is added. Capsules mask any unpleasant flavors.
Convenience
Capsules require no preparation aside from swallowing with water. Teas take more time and can be messy if the powder doesn’t fully dissolve.
Usage Flexibility
Teas allow customizing servings. You choose how much powder to add and can control strengths across uses. Capsules have fixed ashwagandha doses per pill.
Accessibility
Tea bags are easier to find in most stores. Capsules usually need to be purchased online or at specialty supplement shops.
Absorption Rate
The hot water used to brew tea may help liberate more of ashwagandha’s bioactive compounds for faster absorption compared to capsules.
Cost Differences
Loose leaf or bagged tea is typically cheaper per serving compared to bottled extracts or encapsulated pills.
Health Effects
Ashwagandha tea and capsules should produce similar benefits and side effects when delivering equivalent dosages of active withanolides.
How Much Ashwagandha Should I Take?
Clinical studies demonstrating health perks have used doses between 250mg to 5g of ashwagandha root extract daily. However, traditional Ayurvedic practices often recommend lower amounts.
Look for Standardized Extracts
See that any ashwagandha tea or capsules list the specific concentration of withanolides like withaferin A. These are the compounds responsible for effects.
Standardized to 2.5-5% withanolides provides sufficient active compound levels for most people without overdoing it.
Start Low and Go Slow
When first using ashwagandha, begin with lower amounts like 300-500mg capsules once or twice daily with food. Or brew one tea bag containing 450mg per cup of water.
Give your body time to adjust to the herbs for a week before gradually increasing your dose based on benefits and tolerance.
Maximum Recommended Dosage
Experts suggest capping ashwagandha intake at 1000mg capsules 1-2 times per day or 1000mg tea bags twice daily. Taking more is unlikely to improve effects and may increase side effects.
Comparing Bioavailability of Ashwagandha Tea vs Capsules
The bioavailability of an herb refers to how efficiently active compounds get absorbed by your digestive system and utilized within the body.
Hot Water Infusions
The hot water used to prepare ashwagandha tea helps liberate more lipid-soluble withanolides from the root powder. Natural emulsifying agents in the roots further boost solubility.
Enteric Coated Capsules
Some ashwagandha capsules come enteric coated to survive stomach acid. This allows optimal dissolving and absorption in the intestine instead for fewer digestive issues.
Fatty Meal Pairings
Consuming ashwagandha capsules alongside a meal containing healthy fats maximizes absorption. The fats help solubilize fat-soluble withanolides within capsules as well.
Which is More Bioavailable?
Both traditional tea decoctions and modern capsules can provide good absorption and deliver clinical benefits. Tea may have a slight advantage, especially when paired with milk which contains natural emulsifiers.
The Benefits of Taking Ashwagandha
Human and animal research has revealed multiple ways ashwagandha may improve health when taken regularly. Observed benefits include:
Stress Relief
The most well-studied effect, ashwagandha demonstrates anti-anxiety and antidepressant abilities by regulating chemical messengers in the nervous system.
Increased Stamina
Traditionally used for energy and vitality, studies confirm ashwagandha boosts production of ATP, enhances oxygen utilization, and reduces lactic acid build-up.
Improved Memory
Ashwagandha stimulates communication between nerve cells, regenerates brain cell growth, and calms overactivity to improve concentration, cognitive abilities, and memory.
Boosted Immunity
Research shows regularly taking ashwagandha increases counts of infection-fighting white blood cells, enhances killer-cell activity, and rounds up free radicals.
Balanced Hormones
For both men and women, ashwagandha has shown promise at improving reproductive hormone levels from testosterone and estrogen to FSH, prolactin and LH. This effect also increases libido and fertility.
Lower Blood Sugar
Human and animal studies indicate ashwagandha extract can boost insulin production and activity, stabilize blood sugar, and reduce symptoms of diabetes when used alongside conventional treatment.
Reduced Inflammation
The herb acts as a powerful anti-inflammatory and antioxidant in the body and brain, helping prevent and alleviate joint pain, muscle soreness, and inflammatory conditions.
Potential Side Effects of Ashwagandha
When taken by mouth in typical doses for short timeframes, ashwagandha is recognized as safe by most governing agencies. However, some people experience mild side effects which may include:
Digestive Upset
Excess intestinal gas, bloating, diarrhea, and general stomach pains are most frequently reported, especially among sensitive users and when taken without food.
Drowsiness
Although touted as an energizing adaptogen, high doses can also cause excessive sedation in some individuals. Taking earlier in the day helps prevent nighttime sleep disruptions.
Hormone Imbalances
Due to its influential effects on reproductive hormones, women with conditions like PCOS and endometriosis should use ashwagandha cautiously under medical guidance. Discontinuing use if menstrual issues, acne outbreaks, or mood disturbances occur is recommended.
Blood Pressure Concerns
Ashwagandha may enhance effects of hypertension medications causing pressure to drop too low in some cases. People on these drugs should monitor their levels closely when starting ashwagandha and adjust dosages with their physician accordingly.
Pregnancy and Breastfeeding Risks
Due to lack of safety research, avoid ashwagandha supplements when pregnant or nursing. While small amounts in foods are likely safe, discuss tea consumption with your midwife or OB-GYN during this sensitive period.
Talk to Your Doctor Before Starting Ashwagandha
Despite being an herbal supplement, high doses of ashwagandha tea or capsules could potentially interact with certain medications and health conditions. Have an open discussion with your physician when considering use if you:
- Take pharmaceutical drugs like sedative hyp
FAQs
What is the difference between taking ashwagandha as a tea vs capsule?
The main differences are the taste, convenience, flexibility in dosing, cost, and absorption rate. Ashwagandha capsules are more portable and easier to take but lack customization. The hot water used to make tea may enhance the bioavailability and absorption of active compounds.
Which ashwagandha format produces better effects?
Ashwagandha teas and capsules should provide comparable health benefits when taken in equivalent doses. As long as both options are standardized extracts providing sufficient key withanolides, the format choice comes down to personal preference.
What dose of ashwagandha should I take?
Experts recommend starting with lower ashwagandha doses around 300-500mg daily when first using it. Gradually increase your dosage while assessing benefits and tolerance, up to a maximum of 500-1000mg taken 1-2 times per day with food.
Can I drink ashwagandha tea if I'm pregnant?
No, pregnant and breastfeeding women should avoid ashwagandha until more safety research is conducted. While small amounts in foods are likely fine, supplemental doses via teas could pose unknown risks to developing babies.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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