Ashwagandha has gone from an ingredient you might only encounter in an herbal shop to something you'll now find in powders, capsules, gummies and teas.
But if you're specifically looking for ashwagandha tea, there's an important distinction worth knowing.
A cup of herbal tea isn't necessarily the same thing as the concentrated ashwagandha extracts used in many clinical studies.
That doesn't make the tea pointless. It just means we should be realistic about what we're drinking.
Ashwagandha tea can be a warm, caffeine-free addition to your routine with a distinctive earthy flavor and a long history of traditional use.
Here's what it is, how to drink it and what current research actually tells us about ashwagandha.
What Is Ashwagandha?
Ashwagandha is the common name for Withania somnifera, an evergreen shrub traditionally used in Ayurvedic and Unani systems of medicine.
It is also sometimes called:
- Indian ginseng
- Winter cherry
- Withania
Ashwagandha contains a number of naturally occurring plant compounds, including a group called withanolides. The root is particularly common in commercial ashwagandha products, although some supplements use combinations of roots and leaves.
Today, you'll find ashwagandha sold in several forms, including powders, capsules, extracts and herbal teas.
What Is Ashwagandha Tea?
Ashwagandha tea is an herbal drink containing ashwagandha, typically prepared by steeping the herbal ingredient or a tea bag in hot water.
Some products contain ashwagandha by itself.
Others combine it with ingredients such as:
- Cinnamon
- Ginger
- Chamomile
- Turmeric
- Peppermint
- Tulsi
- Other herbs and spices
This matters because two products labeled "ashwagandha tea" can taste very different.
Always read the ingredient list so you know whether you're buying pure ashwagandha or an herbal blend.
What Does Ashwagandha Tea Taste Like?
Ashwagandha has a noticeably earthy, slightly bitter and herbal flavor.
It's not a delicate floral tea.
If you enjoy strong herbal flavors, you may be perfectly happy drinking it plain. If you're new to ashwagandha, you might prefer combining it with something warmer or sweeter.
Popular additions include:
- Honey
- Cinnamon
- Ginger
- Lemon
- A splash of milk
- Your preferred plant-based milk
Spices such as cinnamon and ginger are especially useful because they complement the earthy flavor rather than simply trying to cover it up.
Does Ashwagandha Tea Have Caffeine?
Pure ashwagandha is not a caffeinated tea leaf, so ashwagandha herbal tea can be naturally caffeine-free.
But check the ingredients.
If your ashwagandha is blended with black tea, green tea or another caffeinated ingredient, the finished drink can contain caffeine.
If you're choosing ashwagandha tea specifically as an evening drink, this is worth checking before you buy.
How to Make Ashwagandha Tea
The easiest method depends on the product you're using.
Using Ashwagandha Tea Bags
For tea bags:
- Place the tea bag in your cup.
- Add hot water.
- Steep according to the instructions on the package.
- Remove the tea bag.
- Add honey, cinnamon, milk or another ingredient if desired.
Following the product instructions is better than assuming every ashwagandha tea needs the same steeping time.
Different blends can contain different amounts and forms of the herb.
Using Loose Ashwagandha
If you're using loose ashwagandha prepared specifically for tea, follow the serving and brewing directions provided by the manufacturer.
Herbal powders, chopped roots and concentrated extracts aren't automatically interchangeable, so avoid guessing the amount based on instructions for a different type of product.
What Are the Benefits of Ashwagandha Tea?
This is where things get a little more complicated.
Ashwagandha has been studied in humans, especially in relation to stress and sleep.
The National Institutes of Health reports that several studies suggest certain ashwagandha extracts may help reduce perceived stress and may modestly improve sleep. However, studies have used different extracts, doses and treatment periods, making it difficult to determine one standard preparation or dose.
That's an important distinction when you're drinking tea.
Most of the research is not simply asking people to brew a normal cup of ashwagandha tea.
Clinical trials commonly use measured quantities of specific extracts.
So while ashwagandha itself has interesting research behind it, we shouldn't automatically take the results from a concentrated supplement study and promise the same effect from every tea bag.
Ashwagandha and Stress: What Does the Research Say?
Stress is probably the reason you'll hear ashwagandha mentioned most often.
Several randomized trials have investigated standardized ashwagandha extracts in adults experiencing stress.
NIH's Office of Dietary Supplements says several studies found participants taking ashwagandha extracts for several weeks reported reductions in stress and anxiety measures. However, the research used different preparations and amounts, and additional evidence is still needed.
Research has continued in recent years as well. A 2026 randomized placebo-controlled study investigated a low-dose ashwagandha extract in stressed adults, illustrating that this remains an active area of research.
Again, these studies examined extracts, not necessarily brewed tea.
So if you enjoy an evening cup of ashwagandha tea as part of winding down, that's one thing.
Claiming the tea itself will "cure stress" is another.
We'd rather keep those two ideas separate.
What About Ashwagandha for Sleep?
Ashwagandha has also been studied for sleep.
According to NIH, several small studies suggest some ashwagandha extracts may improve certain aspects of sleep, including how long people sleep and sleep quality. Overall improvements have generally been modest, and the evidence comes from specific supplemental preparations.
That doesn't mean an ashwagandha tea bag should be marketed as a sleeping pill.
What it can be is part of an evening routine.
A warm, caffeine-free drink can be a pleasant signal that the busy part of the day is over, regardless of whether you're drinking ashwagandha, chamomile or another herbal tea.
Is Ashwagandha an Adaptogen?
You'll see the word adaptogen almost everywhere ashwagandha is sold.
In traditional and modern herbal contexts, the term is generally used for substances believed to help the body adapt or become more resilient to different forms of stress.
NIH describes ashwagandha's traditional use as an adaptogen but also notes that the term itself has a broad definition.
So "adaptogen" isn't the same as saying a product has been clinically proven to eliminate stress.
It's useful context for understanding why ashwagandha became associated with stress support, but it shouldn't be used as a shortcut for medical claims.
When Should You Drink Ashwagandha Tea?
There's no universal time that everyone needs to drink ashwagandha tea.
It depends on your routine and the ingredients in the blend.
In the Evening
This is probably the most intuitive choice if your tea is caffeine-free.
You can make it part of a simple wind-down routine after dinner or before you settle in for the night.
During a Busy Afternoon
A warm herbal drink can also be a nice break during the day, particularly if you're trying to reduce how much coffee you're drinking later in the afternoon.
Whenever You Actually Enjoy It
This might be the most useful answer.
You don't have to create a complicated wellness schedule around every herb.
If you enjoy the tea, choose a time when you'll actually drink it consistently.
Can You Drink Ashwagandha Tea Every Day?
Don't assume that because something is herbal, unlimited long-term use has been proven safe.
NCCIH says ashwagandha may be safe for short-term use of up to about three months, but there isn't enough evidence to draw conclusions about long-term safety.
The amount in tea can also differ substantially between products.
Follow the serving instructions for your particular tea and don't exceed them simply because you think a larger amount will produce stronger benefits.
Is Ashwagandha Tea Safe?
Ashwagandha isn't appropriate for everyone.
Reported side effects can include:
- Stomach upset
- Loose stools or diarrhea
- Nausea
- Vomiting
- Drowsiness
Rare cases of liver injury have also been associated with ashwagandha supplements.
This doesn't mean everyone who drinks ashwagandha will experience side effects.
It does mean that "it's natural" shouldn't be treated as the same thing as "it can't cause problems."
Who Should Avoid Ashwagandha?
This is worth paying attention to before adding ashwagandha to your routine.
NCCIH advises that ashwagandha should be avoided during pregnancy and should not be used while breastfeeding. It is also not recommended for people with certain autoimmune or thyroid disorders or for people who are about to undergo surgery.
Ashwagandha may also interact with medications, including some used for:
- Diabetes
- High blood pressure
- Thyroid conditions
- Seizures
- Immune suppression
- Sedation
There is also preliminary evidence that its sedative effects may add to the effects of certain sedative or anti-anxiety medications.
If any of those situations apply to you, talk with your doctor or pharmacist before using ashwagandha regularly.
Ashwagandha Tea vs Ashwagandha Supplements
These are easy to lump together, but they shouldn't be.
Ashwagandha Tea
Tea is prepared by infusing an herbal ingredient in water.
It may be:
- Pure ashwagandha
- A blend of several herbs
- Packaged in tea bags
- Sold loose
The amount of ashwagandha you receive depends on the formulation and serving instructions.
Ashwagandha Supplements
Supplements may contain:
- Powdered root
- Root extracts
- Root and leaf extracts
- Standardized extracts
Many clinical studies use concentrated extracts with specifically measured doses.
That's why reading that "ashwagandha improved stress in a study" doesn't automatically mean a cup of tea has the same concentration or effect.
Check what you're actually buying.
Can You Add Milk to Ashwagandha Tea?
Yes, if you enjoy it that way.
Milk can soften the earthy and slightly bitter flavor of ashwagandha.
You can use:
- Dairy milk
- Oat milk
- Almond milk
- Coconut milk
- Another milk you normally use
Add cinnamon or a little honey and you have a warmer, softer drink than plain ashwagandha and water.
Can You Add Honey?
Absolutely.
Honey is one of the easiest additions if you're finding the tea too bitter.
Start with a small amount, taste it and add more only if you need it.
You can also combine honey with ginger or cinnamon.
Can You Drink Ashwagandha Tea Cold?
There's no rule saying ashwagandha has to be served hot.
Prepare the tea according to the package instructions first, allow it to cool and then refrigerate it.
Serve over ice if you prefer.
Its earthy flavor may work especially well with ginger, citrus or a lightly sweetened herbal blend when chilled.
What Should You Look for When Buying Ashwagandha Tea?
Don't choose a tea based solely on promises printed across the front of the box.
Turn it around and look at what you're actually getting.
1. Check the Ingredient List
Is ashwagandha the only ingredient?
Is it part of an herbal blend?
Does the tea contain actual tea leaves that add caffeine?
Know which product you're buying.
2. Look for Clear Labeling
The label should clearly explain what the product contains and provide preparation and serving instructions.
Avoid products that rely on vague proprietary language without making it clear what you're drinking.
3. Don't Be Distracted by Extreme Claims
Be cautious with products promising to:
"Cure anxiety"
"Eliminate stress"
"Fix your hormones"
"Detox your body"
"Treat insomnia"
Ashwagandha has been researched, but the evidence doesn't justify turning every cup of tea into a medical treatment.
4. Check the Serving Instructions
More isn't automatically better.
Choose a product with clear directions and follow them.
Is Ashwagandha Tea Worth Trying?
That depends on what you're expecting from it.
If you're expecting one cup to erase stress, transform your sleep and solve every problem before bedtime, you're probably going to be disappointed.
If you're looking for an earthy, caffeine-free herbal drink that fits into a quieter part of your day, ashwagandha tea is much easier to appreciate for what it actually is.
Ashwagandha itself has an interesting research history, particularly around stress and sleep.
But tea doesn't need to pretend to be medicine to earn a place in your cupboard.
Brew it.
Add a little cinnamon or honey if you like.
And make it part of your routine because you actually enjoy drinking it.
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Frequently Asked Questions
What is ashwagandha tea?
Ashwagandha tea is an herbal drink containing Withania somnifera, commonly known as ashwagandha. It may contain ashwagandha alone or combine it with other herbs and spices.
What does ashwagandha tea taste like?
Ashwagandha has an earthy, herbal and somewhat bitter taste. Honey, cinnamon, ginger or milk can soften the flavor.
Does ashwagandha tea contain caffeine?
Pure ashwagandha does not naturally contain caffeine. However, some ashwagandha tea blends include black or green tea, so always check the ingredient list.
Does ashwagandha tea help with stress?
Research suggests certain standardized ashwagandha extracts may help reduce perceived stress, but studies have used different preparations and doses. Those findings cannot automatically be applied to every ashwagandha tea.
Does ashwagandha tea help you sleep?
Some clinical research suggests particular ashwagandha extracts may modestly improve sleep, but most studies have examined measured supplemental extracts rather than ordinary cups of tea.
Can you drink ashwagandha tea at night?
If your tea is caffeine-free and the product instructions allow it, it can be used as an evening herbal drink. Check the ingredients because some blends may contain caffeinated tea.
Can you drink ashwagandha tea every day?
Long-term safety isn't well established. NIH sources say ashwagandha appears to be generally tolerated during short-term use of up to around three months, but evidence on longer use is insufficient. Follow your product directions and discuss regular use with a healthcare professional when appropriate.
Who should not drink ashwagandha tea?
Ashwagandha should be avoided during pregnancy and breastfeeding. People with thyroid or autoimmune disorders, those preparing for surgery, and people taking certain medications should consult a healthcare professional before using it.