Would you like to improve the quality of your sleep and naturally reduce stress? This Moon Milk recipe contains adaptogens, which can help you relax after a tiring day. With only a few essential ingredients, it’s meant to be consumed before bed and can provide soothing benefits all night.
This blog post discusses Adaptogenic Moon Milk, including its definition, functionality, and health advantages of each ingredient used in this delightful mixture!
What is Moon Milk?
Moon Milk is a highly effective beverage that can soothe your nerves and alleviate anxiety. Based on the ancient Indian system of Ayurveda, Sanskrit for ‘knowledge of life’ supports holistic health and has long been recognized as the fundamental connection between the mind and the body.
A popular Ayurvedic remedy for sleeplessness and insomnia is warm milk before bedtime, similar to Golden Milk Tea. The ingredients of moon milk typically include cow milk and honey, although some recipes also incorporate spices, fruit, and adaptogenic herbs to augment Moon Milk’s benefits.
So what exactly are adaptogenic herbs?
Adaptogens are potent compounds that help your body to adjust to any environment to maintain balance. They promote homeostasis of body and mind by regulating the hypothalamus-pituitary-adrenal axis, relieving stress, and boosting cortisol production. Research indicates that adaptogens also serve as sleep aids.1
Moon Milk Benefits
Moon Milk is a natural remedy with numerous benefits for your overall well-being. It can help you achieve restful sleep by balancing your hormones and reducing stress. Additionally, it can boost your immune system. Below, you can find a comprehensive list of the benefits of each ingredient.
Discover the healing power of Ashwagandha, also known as Winter Cherry! This incredible medicinal herb boasts excellent adaptogenic properties that can help to significantly reduce stress-related conditions like adrenal fatigue and exhaustion, heart and kidney problems, and more.
This amazing herb also supports your body to produce thyroid hormones which aid in boosting energy and metabolism, and promoting a balanced sleep cycle. 2, 3
Packed with essential minerals like zinc, iron, calcium, magnesium, vanadium, and cobalt, Ashwagandha is a must-try for anyone looking to support their overall health and well-being.
02. Chaga Mushroom
For centuries, mushroom supplements have been critical to supporting natural sleep cycles. Medicinal mushrooms provide impressive benefits, including increased energy, longevity, and improved immune function.
Chaga, also called the ‘King of Mushrooms,’ is a highly sought-after fungus with incredible medicinal powers, antioxidants, and healing benefits. This rare and powerful adaptogenic herb is one of the best sources of vital compounds like betulinic acid and beta-glucans. Additionally, chaga is rich in vitamins A, C, B, D, and E and essential minerals like manganese, iron, calcium, zinc, and selenium.
With all these beneficial properties, Chaga is jam-packed with anti-bacterial, anti-viral, anti-inflammatory, anti-microbial, anti-fungal, anti-candida, and anti-parasite properties too!
Medical mushrooms are loaded with a diverse range of active compounds that provide numerous health benefits. These include aiding in achieving restful sleep. For more information on medicinal mushrooms, make sure to check out the “Three Top Adaptogenic Mushrooms For Immunity” post. Some of the mushrooms, like Chaga, contain these beneficial compounds.
- Beta-d-glucans (polysaccharides) – Long-chain carbohydrates are active compounds that help to strengthen the immune system.
- Ergosterol – This substance has properties that act as antioxidants and affect the immune system.
- Ergothioneine – An antioxidant that can help reduce stress’s negative effects.
- Glutathione – This is an antioxidant that helps to decrease oxidative stress in the body.
- Polyphenols – Antioxidants present in the fruiting body to reduce free radical damage.
- Triterpenoids – This is helpful for liver function.
03. Star Anise
Star anise has been an invaluable adaptogenic spice in culinary and medicinal practices. It boasts a wealth of essential nutrients, including calcium, iron, and vitamin C. It is renowned for its potent anti-viral, anti-bacterial, and anti-fungal properties, particularly in combating the flu. Shikimic acid’s primary ingredient is identical to the anti-viral pharmaceutical Tamiflu.
Moreover, this spice is commonly employed in alternative medicine for its remarkable expectorant properties, effectively eliminating mucus and congestion from the body. It can also facilitate digestion, addressing concerns such as gas, bloating, heartburn, constipation, and indigestion. Aside from these advantages, star anise can help with various conditions, including asthma, bronchitis, rheumatism, back pain, shingles, herpes, halitosis, and sinus infections.
In traditional Chinese medicine, star anise is a go-to for treating insomnia, and research suggests that it can function as a sleep aid due to its high levels of magnesium and antioxidants. Furthermore, it can help regulate neurotransmitters and hormones to promote sound sleep patterns. Research studies have also uncovered star anise’s potential to enhance mood and treat depression.
Cinnamon is an ancient and highly-prized spice that offers an array of healing properties thanks to its incredible potency and nutrient profile.
It is brimming with antioxidants and is rich in vitamins A and B-complex and essential minerals like chromium, iron, zinc, and calcium. The list of health benefits is of greater detail; however, in short:
- Cinnamon can help soothe a range of digestive issues.
- It can fight the flu, help regulate blood sugar, and lower cholesterol.
- It can help prevent strokes and coronary artery disease by supporting healthy circulation.
Moreover, cinnamon is an effective anti-inflammatory agent, making it particularly useful for people struggling with autoimmune disorders like fibromyalgia or chronic fatigue syndrome. It can also help prevent yeast infections, candida, and menstrual cramps, while its anti-cancer properties may help reduce the growth of leukemia and lymphoma cells.
Additional benefits include cinnamon oil being one of the most potent anti-microbial essential oils, making it a practical home and office disinfectant. It can boost memory and cognitive function, making it an excellent choice for mental tasks. Simply smelling the spice or its essential oil can make you more alert and focused. And of course, cinnamon is commonly used in gum and dental treatments due to its antiseptic properties.
Cardamom is a medicinal spice with numerous benefits, including antiseptic, anesthetic, antispasmodic, anti-viral, and antioxidant properties. Rich in minerals such as iron, manganese, calcium, and magnesium, it’s an excellent addition to anyone’s diet.
The spice is known to alleviate respiratory problems and acts as a natural expectorant by relieving congestion and phlegm from the lungs and sinus passages. Furthermore, it works wonders on the digestive system by stimulating appetite, easing gas, nausea, indigestion, and cramping. It also helps prevent food poisoning by killing off any food-borne bacteria in the digestive tract.
Cardamom contains a compound called limonene that dissolves gallstones containing cholesterol while preventing various cancers and avoiding blood clot formation in the bloodstream. Consequently, it’s essential for those concerned with deep vein thrombosis, lupus, strokes, or pregnancy.
It also helps with several other ailments, including cardiomyopathy, fibromyalgia, vertigo, tinnitus, halitosis, asthma, urinary tract infections, and spasms or convulsions. Lastly, it works as a diuretic and can reduce bloating, water retention, swelling, and edema.
Nutmeg has been used therapeutically for thousands of years owing to its rich nutritional content and medicinal properties. It is rich in antioxidants, vitamin C, folate, riboflavin, and beta-carotene and is an excellent source of minerals such as calcium, iron, zinc, and magnesium.
Moreover, nutmeg is packed with anti-depressant, anti-fungal, and digestive properties that boost the neurological, cognitive, immune, and digestive systems. Consequently, it is commonly used for abdominal pain, liver and spleen issues, gas, diarrhea, and general weakness.
A pinch of fresh ground nutmeg in a teaspoon of raw honey is an excellent natural remedy for treating nausea, indigestion, and gastritis. It is also great for helping to dissolve kidney stones and treating kidney infections.
Additionally, Nutmeg oil contains several health-promoting compounds, including myristicin, safrole, and eugenol. It is known to be suitable for supporting the adrenal glands. It can help the nervous system overcome various ailments, including neuralgia, chronic fatigue, exhaustion, and frigidity. Nutmeg oil is also used topically for toothache relief and to support circulation, aiding muscles, joints, arthritis, rheumatism, and gout.
Adaptogenic Moon Milk Recipe
The Perfect Adaptogenic Moon Milk Recipe
Makes 8 ounces
Experience a stress-free day with this adaptogenic recipe. It features a blend of ashwagandha and Chaga mushrooms, renowned for calming the mind and rejuvenating the body. Enjoy a delicious treat while getting the benefits of these celebrated ingredients. Make this unique and healthy recipe a part of your daily wellness routine.
- 8-9 oz. oat milk, cow milk, or milk alternative
- 1/4 tsp. organic ashwagandha root powder
- 1/4 tsp. organic chaga mushroom powder
- 1/8 tsp. organic star anise pod powder
- 1/8 tsp. organic cassia cinnamon powder
- 1/8 tsp. organic cardamom powder
- Pinch of organic nutmeg powder
- Raw honey, to taste
Create a soothing beverage in just a few easy steps:
- Pour your preferred milk into a saucepan and add ashwagandha and chaga powders. Let it gently simmer on medium-low for 20 minutes.
- Transfer it into a blender and add your remaining herbal powders and honey.
- Blend high for about 30 seconds and pour your creamy creation into your favorite mug.
Enjoy a peaceful and calming experience while sipping and savoring.
Recipe credit: Mountain Rose Herbs
THIS POST COMPRISES ADVANCED INFORMATION FROM THE NEW YORK TIMES BESTSELLING AUTHOR AND LEADING HEALTH EXPERT ANTHONY WILLIAM. Additional citations are provided below.
- Liao LY, He YF, Li L, Meng H, Dong YM, Yi F, Xiao PG. A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chin Med. 2018 Nov 16;13:57. doi: 10.1186/s13020-018-0214-9. PMID: 30479654; PMCID: PMC6240259.
- Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 2021 Sep 24;16(9):e0257843. doi: 10.1371/journal.pone.0257843. PMID: 34559859; PMCID: PMC8462692.
- Langade, D., Kanchi, S., Salve, J., Debnath, K., & Ambegaokar, D. (2019). Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus, 11(9), e5797. https://doi.org/10.7759/cureus.5797
For additional nutritious bedtime options, consider Golden Milk Tea – known for its anti-inflammatory properties.
Golden Milk Tea – A nourishing anti-inflammatory