According to Ayurveda, there is a special substance in the body that governs aging, immunity, radiant skin, vigor, mood, sleep, digestion, spirituality, and physical strength. This substance is called ojas (OH-jas).
In Sanskrit, ojas has two prominent meanings. In the context of physical health and vitality, it means “vigor, virility, and vitality.” In the context of spiritual and emotional well-being, it is “the physiological expression of consciousness.”
Ojas is considered the most refined byproduct of digestion. While complete digestion of a meal is said to take around 24 hours, it takes a full 30 days for the body to digest food and refine it enough to manufacture ojas.
Unfortunately, during those 30 days, many factors can undermine its production. Therefore, many people have depleted ojas and lack the vigor, immunity, and radiant glow they long for.
What Is Ojas?
Ojas is the first thing to be created in the body of all living beings. It is ghee-colored, it tastes like honey, and smells like roasted puffed rice.
Caraka Samhita Sutrasthana 17.74
A plentiful reserve of ojas is reflected in the luster of the eyes, radiance of the skin (that glow so detectable in babies and pregnant women), potent fertility, tenacious immunity, strong digestion, and clarity of mind.
A lack of ojas will be reflected in all the body’s systems, not least of all a sallow or dull complexion, compromised immunity and fertility, anxiety, and a weak mind.
How is Ojas Made?
Perhaps the best way to describe ojas is to compare it to honey. 10–20,000 bees per hive collect the nectar of thousands of flowers and concentrate it into honey, making honey the ojas of flowers.
In the same way, when we eat fresh, unprocessed foods, microscopic amounts of their essence accumulate over time through the process of healthy digestion and become ojas.
If digestion is disturbed, the essence of the foods will not be extracted and no ojas will be made.
According to Ayurveda, within the 30 days it takes for the body to manufacture ojas, not only is food ingested and eliminated, but nutrients from the food are used to build what is known as the seven major tissues of the body. The culmination of this process is the production of ojas.
Healthy, wholesome, unprocessed food must be ingested in a calm, peaceful, and relaxed manner in order to create ojas. Rushing through a meal activates a fight-or-flight response and dysregulates the digestion-promoting parasympathetic nervous system.
Potassium-rich foods are a requirement! Our ancestors ate a diet that was extremely high in potassium and lower in sodium or salt. All plant-based foods are naturally very high in potassium and low in sodium. Potassium seems to be a building block to making ojas, as it is the key ingredient in the potassium sodium-pump, which drives the electrical potential and energy of every cell.
The human body actually makes more electricity pound-for-pound that a nuclear power plant, and this energy or ojas simply cannot happen if the potassium-sodium ratio is too salty. The ojas-building ratio is 4x potassium to sodium in your food.3
A healthy and robust digestive system is also required to make ojas from food. The coordinated efforts of the stomach, pancreas, liver, and gallbladder prepare food to be assimilated. (Assimilation is when the nutrients are drawn out of the food and into the bloodstream.)
Once you eat, the 30-day process of building supreme ojas (para ojas) begins. Ojas gradually builds as the digestion process continues and as each tissue is made. A small amount of local or not-supreme ojas (apara ojas) is released as each of the seven tissues is made, adding vigor and vitality to the process.
The Seven Steps of Ojas Production
- Rasa, or first product of digestion, is converted by enzymes—called agni or digestive fire—into blood, which, in Ayurveda, is called rakta. Here, another small amount of local ojas is released into the blood.
- Rakta or blood converts into muscle or mamsa with the help of blood-based enzymes. A small amount of local ojas is released into the muscles.
- Mamsa converts into fat or medha with the help of muscle enzymes, and releases a small amount of local ojas into the fat.
- Medha or fat converts to bone or asthi, and releases a small amount of local ojas into the bone.
- Asthi or bone converts to nerve tissue or majja, and releases a small amount of local ojas into the nervous system.
- Majja or nerve tissue converts into the reproductive fluid, where a small amount of ojas is released into the sperm or ovum. Remember, supreme ojas has been building with the production of each tissue, making the reproductive fluid the bodily tissue with the most ojas.
- The final product, supreme ojas, is released and stored in the heart. From there, it nourishes the subtle energy in the body, which, in turn, feeds the body’s vigor, vitality, and immunity.
Oxytocin, Melatonin & Ojas
It is said that the skin of babies and small children glows with ojas. It is also said that holding a baby will build ojas for the holder. Hugging, touching, caring, and loving others the way a mother coddles her baby increase the love and bonding hormone oxytocin.
Oxytocin, which is sometimes thought to be ojas, increases with a mother’s loving touch, from a hug, or when offering concern to others. But science suggests that oxytocin may only be a kind of apara ojas (not supreme ojas) because it is dependent on another, more ancient hormone made in the pineal gland: melatonin.
Studies have found that the pineal gland produces less melatonin as we age, which is responsible for an age-related decrease in immunity and vitality.
When melatonin goes up, oxytocin production rises and when it goes down, oxytocin levels fall. Melatonin is a precursor for oxytocin, which makes low-dose melatonin a possible candidate for apara ojas or perhaps para ojas itself.4–6
Others suggest ojas is made mostly of peptides: small protein-like molecules. Like ojas, these peptides control immunity, endocrinology (hormones), the nervous and digestive systems, and the psychology.
In the West, cutting-edge research by Candace Pert, PhD at the National Institutes of Health (NIH) shows that certain peptides (neurotransmitters) act as carriers for the immune, endocrine, and nervous systems, as well as the emotions. These peptides, as described by Dr. Pert, act much like Ayurveda’s concept of ojas.1
What Depletes Ojas?
- Stress
- Overwork
- Lack of sleep
- Excessive alcohol
- Fever
- Ejaculation
- Orgasm (for both men and women)
- Overexertion in exercise or sports
- Malnourishment
- Poor digestion and absorption (weak agni)
- Draining emotions, such as sadness, fear, anxiety, depression, irritability, and anger
Activities that Deplete Ojas
According to Ayurveda, stress and excessive activity deplete ojas. This makes sense when we consider the research by Dr. Michael Gershon in his book, The Second Brain, which confirms that humans process the majority of their stress through the digestive system. Remember, 95% of our serotonin and the majority of our neurotransmitters are manufactured and stored in the gut.2
Stress is also the main culprit behind excess stress-fighting hormones and free radicals, which will alter the function and flow of the body’s peptide(ojas)-based information network. The production of ojas and neuropeptides are greatly dependent on the efficiency of digestion.2
Since production of reproductive fluid is the last step before supreme ojas is made, the reproductive fluid carries all of the accumulated ojas getting ready to be stored in the heart. Excessive sex can deplete the ojas both in the sperm and ovum, prevent supreme ojas from entering the heart, and even deplete the reserves of ojas in the heart. Multiple orgasms a day or sex every day for extended periods will deplete reserves.
How the Seven Body Tissues Can Deplete Ojas
When any of the seven bodily tissues described above engages in excessive activity, ojas will be depleted and overall vitality and wellbeing will be compromised.
The production of rasa, the first nutrient fluid that eventually becomes lymph, is literally stopped by the chemistry of stress. This can be stress from work, exercise, emotions, or travel, as well as digestive stress from bad food.
The lymphatic fluid flows best in an alkaline environment. Stress releases stress-fighting hormones that have acidic waste products. Excessive stress results in excess acidity, which causes the lymph to congest.
- Rakta, blood, can deplete ojas when it becomes inflamed and toxic and can carry damaging, inflammatory, and degenerative chemicals throughout the body.
- Mamsa, muscle tissue, most commonly depletes ojas through excessive exercise and exhaustion.
- Medha, fat, will deplete ojas when it is stored rather than burned as fuel. Most toxic chemicals are fat-soluble and store in fat in times of stress.
- Asthi, bone, will deplete ojas in the case of chronic issues, such as osteopenia and osteoporosis. These conditions are extremely rare in Second and Third World countries, where stress is not as rampant. Note: decrease in melatonin production has been linked to bone density concerns.7
- Majja, the nervous system, depletes ojas when it is directly affected by stress and excessive activity. Excess stress stimulates the release of degenerative hormones, which accelerate aging, cause chronic disease, fatigue, sleep issues, and much more.
- Shukra is the reproductive fluid. Excessive sex will deplete this precious substance. Studies suggest that stress triggers the release of excess progesterone and cortisol. If stress is chronic, progesterone may become depleted as it is a direct precursor to the body’s major stress hormone cortisol.8
Note: Since ojas accumulates in each of the seven tissues, the last three are more common sites of symptomatic ojas depletion: bones, nervous system, and reproductive fluid.
The Fun Part: What Builds Ojas?
- Eating fresh, unprocessed, seasonal, whole foods in a relaxed manner
- Laughter
- Love and affection
- Creativity
- Not rushing
- Relaxation
- Activities that make you happy
- Acting on things you are passionate about
- Giving to and serving others
- Yoga, breathing, and meditation
- Nose breathing exercise
- Being in nature
- Ample rest: 7–8 hours of sleep with the natural cycles (early to bed, early to rise, and not in excess)
- Ashwagandha
- Shatavari
- Dates
- Almonds
- Coconut
- Saffron
- Ghee
- Honey
- Cardamom
- Milk
Traditionally, a concoction of the herbs and foods on this list were blended in a milk base, which was warmed and taken before bed as an ojas-building sleep aid. (Find a recipe below!)
Activities to Build Ojas
Laughing and loving others are two of many activities that replenish us and build para ojas. All of these also increase apara ojas (which may be the love and bonding hormone, oxytocin).9
Foods to Build Ojas
All whole, non-refined, non-processed, plant-based foods are naturally high in potassium, low in sodium, and are classically ojas-building. Certain foods are known to better build ojas than others. Eating these foods and herbs in combination with a more balanced lifestyle will support immunity, sleep, vitality, complexion, mood stability, and longevity.
The following recipe is derived from our Ojas Nightly Tonic formula and can be taken before bed to boost vitality and support sleep. This may be the yummiest, most nourishing drink you will ever have.
I realize milk is a controversial issue, but most health food stores sell non-homogenized, vat-pasteurized, chemical-, antibiotic-, and hormone-free milk. Don’t drink milk? You may substitute with non-dairy milk, such as coconut, almond, or hemp.
Ojas Nightly Tonic, Moon Milk + Golden Milk Recipes
- Add small amounts of these to one cup of milk as you slowly bring to a boil:
- Chopped dates (1 tbsp)
- Chopped almonds (2 tsp)
- Coconut meat or flakes (1 tbsp)
- Saffron (1/2 tsp)
- Ghee (1–2 tsp)
- Cardamom (1/8 tsp)
- Add ojas-building herbs for reproductive strength and virility to make Moon Milk (1/8 tsp or one 500mg capsule of each):
- Shatavari (Strength of 100 Husbands, sometimes spelled Shatawari)
- Ashwagandha (Strength of Ten Horses, sometimes spelled Ashwaganda)
- Add 1/8tsp-1 capsule Turmeric Plus to black pepper (16 parts: 1 part) to make Ojas-Building Golden Milk.
- Optional: Once the milk, herbs, foods, and spices are cooked and off the flame, add 1 tsp of raw honey.
Drink one cup each night for 3 months to rebuild ojas levels to support sleep, immunity, and overall wellbeing.
In the LifeSpa online shop, you’ll find these delicious ingredients formulated into an organic, 30-day supply called Ojas Nightly Tonic.
Print the Ojas Nightly Tonic Recipe here:
Thank you so much John. I love listening to your perspective in all topics. Much appreciation.
Denise.
Is this ok to drink while breastfeeding?
would you rather have chemo instead? giving birth is already a depleting situation
Love your article—so radiant, inspiring!
I love it–the article on ojas! And most of your other articles, e-books as well. What a treasure of information. It compliments so much of my reading on ayurveda. and living a balanced life. We can’t talk enough about it!! Thank you for making this information so accesible as well as your products. I’m a great fan and introduce your blog to others all of the time.
Very good information. Lucky me I found your blog by chance (stumbleupon).
I have saved it for later!
Is it ok to drink this while breastfeeding? I’m especially wondering if the herbs would be ok. Thank you!
Hi John ,
If the Home recipe of Ojas is taken one hr before bedtime on most nights, will it create weight gain issues?
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Wondering if it would be okay to add this Ojas formula to Golden Milk for the added benefits of the turmeric. I am in menopause and struggling with hot flashes at night so I don’t want to exacerbate hot flashes.
I have read though from many Ayurvedic sources that taking milk before bed is a bad idea as it is hard to digest (taking around 3 hours to fully digest) and so drinking milk before bed will result in a large accumulation of undigested food (Ama) which can lead to various diseases if accumulation continues.
Yes i really agree with your wording that drinking milk before bed will result a stomach diseases. we should take milk at least 3-4 hours before going into bed.
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Dr Keith Wallace (www.Docgut.com) believes Ojas is Butyric Acid, the product of selective fermentation of dietary fiber by certain members of Gut flora. I would agree with him.None of the explanations above point to this way of thinking . Any thoughts?
Well, butyric acid may be a really great thing, but it doesn’t seem to match any of the descriptions given of ojas by any of the ancient authors. Nor does the body seem to store butyric acid or butyrates in the heart or reproductive fluid. Who know, there may be some link here to make butyric acid relevant to ojas production, but it seems like a very long stretch to call ojas butyric acid. The smell, color, activities, process of creation, etc are all a mile off by my reckoning, other than butyrates and butyric acid being generally antiinflammatory. Just my opinion though!
Oh, and ayurveda definitely includes the phenomena of butyric acid/butyrates and their medicinal effects. “Old ghee” (which has been left to ‘ferment’ a little in certain containers and conditions) is used for mental diseases and inflammatory conditions. As you might be aware, this is a dense source of butyric acid/butyrates, and the medicinal uses closely match the therapeutic benefits outlined for butyric acid in recent research. But I’m not aware of any ayurvedic scholar recognizing a link between ferments/aged ghee to ojas.
I thought Ojas went from our food, to our lymph to our blood? Step 1 & 2 as written above both say the blood?
“(Assimilation is when the nutrients are drawn out of the food and into the bloodstream.)”
I thought Rasa was lymph?
Some commentators believe rasa has the identity of lymphatic fluid. Rasa is “essence,” and is often used to refer to “taste” (like the taste of a food, etc). Evidence of rasa being lymphatic fluid is scant, and to my knowledge it’s never been explicitly described to be lymphatic fluid. It can still make sense, but by using the available translations and documents it’s not a certain identification.
Charaka explains it this way: “It enters into the cardiac cycle first.” Rasa is referred to in a broad, somewhat vague way. It might be lymphatic fluid, but this doesn’t reach the “cardiac cycle” first. First blood plasma is created. Though it’s possible rasa could be the lymphatic fluid along with the blood plasma – both share similarities with ojas. The “rakta” (blood) tissue is generally considered to be body-made proteins, such as hemoglobin, suspended in the fluid, working as a single tissue. Confusing enough? These are just the ideas from translators, historians, and various qualified commentators. However, it hasn’t been fully agreed upon what each dhatu (tissue; rasa, rakta, mamsa, etc) actually is or involves.
That’s not the important part, though! 🙂 Ayurveda groups similar structures and substances, including tissues, in a metaphorical way. It works out surprisingly well, and thus not being able to see or necessarily quantify or identify any specific “ojas” is mostly unnecessary. Following the guidelines provided by the sages and progenitors of ayurveda will produce results without a microscopic understanding of a topic’s individual parts and particulars.
I’m not associated with JD or lifepsa, but I hope this helps anyway!
In this article Dr John calls Rasa, Lymph and then shares other meanings.
https://lifespa.com/domino-effect-of-neglecting-your-lymphatic-system/
And if the lymph surrounds all skin both inside and outside the body, then in order for food to go from small intestines into the blood it would have to pass through the lymph. The lacteals in the intestines are therefore connected to the lymph.
So it really seems there’s a miss printing in this article. From my understanding the article should read. “Assimilation is when the nutrients are drawn out of the food and into the lymph”.
Though it may perhaps seem a little off-topic, I might recommend the book “Why Stomach Acid Is Good For You.” (J.V.W., Ph.D. and L.L., Ph.D.) It goes through an intermediate-level explanation of the digestive processes as taught currently to digestion/digestive organ specialists, including the stomach, lacteals, proteins, membrane activities, enteric nervous system, etc, touching also on the gut-brain axis. Digestion from a scientific perspective is a very complex process that isn’t to my knowledge explained comprehensively on the web – that is, I haven’t found any good sources yet. The lymphatic system is indeed connected to the digestive organs, but it’s only one part of the whole process, and many nutrients are selectively taken up by other means. (Note that I’m not connected to the authors of the book above, but I highly recommend it to anyone wanting to understand the basics of the science of digestion without having to enroll in expensive specialized classes.)
And from another article of Dr John’s.
https://lifespa.com/is-your-lymph-making-you-gain-weight/
“The lymphatic system starts in the intestines with finger-like projections called lacteals that absorb and transport both nutritional and toxic fats, lipids and proteins off the intestinal tract and into the lymph surrounding the intestines. Once these fats and proteins enter the lymph, they are processed through a series of lymph nodes where they are filtered through thousands of white blood cells of the immune system. Taking out waste and bringing purified nutrients like proteins and fats back into the heart to be re-circulated is one of the most important functions of the lymph.”
Some important steps to building and maintaining Ojas:
On sex: one of the most stressed points in the ancient texts is that ojas will fail to accumulate and store quickly if sexual abstinence isn’t practiced. The first and foremost major duty of ojas is to give functionality to sexual tissue. In the event of sexual disfunction, such as poor blood supply to the sex organs, cancer, or simple inflammation due to an overburdened colon (which is situated right next to all these organs), ojas becomes damaged or lost. Though a controversial topic (please skip this if you’re sensitive), masturbation and sexual obsession (mentally) both deplete ojas directly. Just like physical sexual activity, mental thoughts on sex can redirect ojas away from the heart, mind, and immune functions. There’s a balance to be kept; one seeking to build ojas should refrain from sexual intercourse, BUT, if the abstinence leads to sexual frustration and obsession, this is equally bad. For people living in the modern world, limited (rather than zero) sexual indulgence is recommended for the purpose of building ojas. Yogis, sages, and saints have evolved a system and living condition to allow for full abstinence without the risk of frustration or obsession, so full abstinence is easily manageable for these people. Modern folk living in cities and frequently exposed to media, advertisements, the opposite sex (or love interests in general) and sexual topics will find total abstinence very difficult.
On food: consider including “sattvic” foods into your diet. Sattvic foods are generally those that don’t have an overpowering flavor, containing a balance of the ayurvedic tastes (bitter, sour, sweet, astringent, pungent, salty), and digesting easily. Furthermore, these foods have a neutral effect on the mind. As an example: garlic contains 4 or 5 of the tastes, but unfortunately it both dampens the mind and stimulates the body. It is useful in disease, but is not considered the best substance for building ojas. In addition, garlic stimulates sexual desire. On the other hand, soaked-then-blanched almonds are very mild, balanced in taste, and digest very easily, if eaten in moderation, and can be very good for building ojas. (These are just general examples, though individual needs are different.) Overall, whatever boosts the immunity and lightens the body without overburdening it or depleting tissues (too much food, too little food, too much cleansinf, etc) will help to build ojas.
Try this: because effective stress management is a large part of maintaining ojas, try taking out paper and pencil and writing down your negative thoughts each day. Include stressors, inhibitions – everything. Then, when you’ve finished, rip it into little pieces and toss it into vinegar. At the end of the week, flush it down the toilet! Some people will also burn the paper. Does this seem ridiculous? While not at all a “logical” thing to do, or rather “scientific,” many people find that it helps in tossing out the negativity without the need for long bouts of meditation. Though nothing will fully replace meditative practices (not just meditation itself, but things like gardening or quiet nature hikes), this technique can be useful for those with a lot of emotional turmoil who are very busy or stressed. Turning struggles into a joke has helped other people; speak with positive humor about the trials in your life, because everybody has them! Find a friend to share your humor with, and let this person do the same. These struggles are part of life, but we don’t always have to be grim about them.
Just some random thoughts. Hope they help!
Hi Cook….thank you for this. It speaks directly to me as does this entire article. I am relatively new to Ayurveda but it’s application has been tremendous on my mind and specifically my sleep in terms of not only what I eat but how I eat. I never really thought of sex as being an issue because many people use it for stress reduction, but when you think about it in terms of Ayurvedic terms, it’s comparable to running your car low on gas without replacing the proper fuel to keep it humming along with a strong engine and transmission. Anything taken out of the realm of “balance” is going to dry out that reserve. Me being a V/P but leaning heaving on V, I tend to go for stimulating activities, extremely strong flavors, and dare I say, the release that sex offers for me. But I notice that when I do go overboard in any one specific, that i get extremely anxious, my IBS flares up, and my skin, which is my most sensitive area, gets red, inflammed, and breaks out with extremely slow wound healing time (sometimes a couple of months for just one rash/breakout) I attribute that to the autoimmunity but also to a malnourished system from “dryness” I am still learning all the terms and applications and there is a lot to learn. But your explanation is extremely helpful. Especially the aspect on cleansing……I actually have had a history of doing many many colonics and eating in a “clean—low fat” manner that has contributed more to my vata (wow—vata resides in the colon) How could I not know that what I thought was hydration was drying me out even MORE and adding insult to injury.
Thanks again……
Best,
Tracy
is there something i can take that helps with everything??? I have severe joint pain, severe constipation (for years), major headaches every day, feel sick after i eat, my skin breaks out bad and since i had shingles any breakout or cut gets bigger, full of puss, then crusts over and when it dries up, falls off. basically, if there can be a problem, i will have it. I am bi polar, have adhd, and depression. but not taking any meds.
Deborah, it sounds like a personalized consult would be best for you to address any underlying issues. An Ayurvedic consult takes an in-depth look at your health history as well as your lifestyle today to determine the best dietary, lifestyle, and herbal recommendations for your body type (dosha) and health concerns. You can read more about an Ayurvedic consult here: https://lifespa.com/about-lifespa/ayurvedic-clinic/
Is this okay to do if you are on Coumadin? Also, I am confused. One place it says take morning and night everyday. Another place it says at bedtime only. Also, some places say add cardamom, others don’t. Help!
Hi Sherry,
Because Ojas Tonic is not a stimulant or a sedative, it can be used any time of day. The cardamom is not essential, but does add a nice flavor and it is beneficial if you have sensitive digestion.
The herbs are whole herbs so there is less chance of an interaction, but with all supplements please check with your medical doctor before combining with prescription medications.
I wonder about boiling the “concoction.” Does that not kill any beneficial microbes and enzymes? Also, how does this factor in to the plan to eat 3 meals a day, no snacks? Do you drink it with a meal, or right before bed? So many questions! Thanks for answers and for all that you share, Dr. John!
Hi Deane,
Great questions.
Taking it before bed is a sleep tonic to be used when needed – not suggested for everyday use before bed.
It can be taken with or after meals to build ojas for energy, vitality and immunity.
Bringing it to a quick boil is called vat pasteurization which is known to kill only the bad bugs.
Thanks,
John
Thank you!
I understand ghee is a holy substance in Ayurveda, and not much can compare but I’m curious, Is this drink effective if made dairy free?
Patricia, I’ve been listening to (bingeing on, really) the podcasts and I did hear Dr. John say you can use almond milk instead of cow’s milk and coconut oil instead of ghee. Sorry, I don’t remember which episode, because…bingeing.
Hi Patricia,
Yes, you can make the drink dairy free as Deane said.
You will still experience the benefits of the other ingredients. Also, coconut oil has many health benefits in its own right.
Here are some articles to check out for more details:
https://lifespa.com/4-reasons-to-use-high-potency-coconut-oil/
https://lifespa.com/why-eat-more-butter-and-coconut-oil/
https://lifespa.com/move-saffron-to-your-medicine-cabinet/
https://lifespa.com/your-daily-dose-of-cardamom/
Wouldn’t the dates and honey contribute to spiking blood sugar which can interfere with sleep (especially with prediabetes or diabetes)?
Yes, great question.
The effect of this drink, according to the studies, is that it lowers Cortisol at night to support sleep.
In the situation of high Cortisol it works amazingly.
For other issues and those with blood sugar issues this can be taken after the mid day meal.
Interestingly the biggest cause of high morning blood sugars is high cortisol at night rather than insulin issues.
So as a result, surprisingly we see lower blood sugars in the AM from the ojas tonic at night.
I see the same result with our chyawanprash which is also sweet.
It seems to be more about stress – although I get it … I don’t think a steady diet of this is a long term plan before bed.
Thanks,
John
Since ojas is seemingly necessary throughout life is there any harm in taking your ‘Ojas Night Formula’ indefinitely?