12 Indian Herbs That Boost Immunity Better Than Supplements

2. Ashwagandha: The Stress-and-Immunity Ally

Ashwagandha is one of Ayurveda's chief adaptogens, used to steady the body's reaction to stress. Chronic stress can blunt immune function, so anything that helps the body adapt to stress indirectly supports immunity. Modern research points to antioxidant effects and possible antiviral or antibacterial activity, though most evidence focuses on stress reduction and hormonal balance. At home, people mix ashwagandha root powder into warm milk—an Indian-style "ashwagandha doodh"—or add standardized extract to smoothies. For sourcing in North America, seek certified extracts with clear ashwagandha percentages (such as withanolide standardization) from reputable brands. Keep safety in mind: avoid high doses in pregnancy, and discuss use with your healthcare provider if you have thyroid issues or take medications for autoimmune conditions. Ashwagandha works gradually; expect benefit over weeks rather than overnight. When used thoughtfully, it can be a valuable piece of an immune-focused routine that includes sleep, stress management, and nourishing food.