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Ashwagandha powder comes from the root of a plant used in traditional Indian medicine. It's known for helping the body handle stress and promoting relaxation. You can take about 1 to 2 teaspoons (3 to 6 grams) each day. It’s easy to use: just mix it with warm water, milk, smoothies, or add it to foods like yogurt or oatmeal. Some people prefer to take it in the morning for energy, while others take it at night to help with sleep. The taste can be strong, so adding honey or spices can make it nicer to drink. To get the best results, try to use it regularly, but watch for any stomach upset. If you have any questions or concerns, it’s a good idea to talk to a doctor.