Consider working with an ayurvedic practitioner or herbalist to determine the dose that’s right for you, says Salila Sukumaran, an ayurvedic educator in Los Altos, California. Many of the research trials described here used ashwagandha extract in capsule form, and it’s commonly sold online in this variation. If you are looking at a powder form, the back of the label for the product will provide guidance, but she says that the maximum the average woman should take in a day is about 2.5 grams (half teaspoon) and a “scant teaspoon” for the average man. Although ashwagandha is generally considered safe for short-term use, it’s crucial not to overdo it.Next, it’s important to know how to take it. If you’re using a powder, the traditional way to mix it with 1 teaspoon each of roasted sesame oil and honey, says Sukumaran. In theory, the oil helps bind to the lipid-loving molecules in the powder, and the honey provides enzymatic activity, which allows it to metabolize and absorb better, she explains.In addition, ashwagandha may be taken with milk. In India, “ashwagandha is given to people whose bodies are not so strong, so the milk provides extra nutrition to help the body regain its strength,” Sukumaran says. If you are vegan or dairy-free, you might substitute this with your favorite plant-based milk.There are numerous recipes out there for what’s called “moon milk,” like this one in Bon Appetit, which is a nighttime milk-based drink that contains ashwagandha, spices, ghee or coconut oil, and honey. Or you can take ashwagandha with herbal tea, adds Sukumaran. This may help your body relax in preparation for sleep.While you can add ashwagandha powder to various foods, such as smoothies, energy balls, or cookies, Sukumaran says that food and herbal supplements are ideally kept separate, per traditional ayurvedic theory. “When we’re approaching healing as a sacred medicine, we orient our mind and perspective in a different way. Whereas adding it to food dilutes the effect the herb has on your body,” she says. In the moon milk recipe, the entire drink acts as a supplement: “Taking this ancient herb that has served humanity for thousands of years while sipping on herbal tea and sitting quietly taking stock of your day [may have] different intentions compared with eating ashwagandha cookies,” she says.Be sure to touch base with healthcare providers like an integrative doctor or an ayurvedic nutritionist before starting any new supplement regimen.It might take time to notice a measurable difference or feel benefits from ashwagandha, or you may feel the effects pretty quickly, depending on how sensitive you are to it, explains Sukumaran. “After one night, I’ve had clients say that they slept so much better,” she says. Over time, you may also notice that your stress reactivity is less than before — a sign that you’re building resilience to the stress response.