When is the Best Time to Take Ashwagandha?

Ashwagandha is a powerful herb that has been used for centuries, with claims that it benefits everything from chronic stress to sexual health to strengthening muscles. 

With such wide-reaching benefits, many people wonder when the best time to take ashwagandha is to experience the best results. 

The short answer is that it doesn’t really matter!

However, there are some caveats—let’s dive into the details about when the best time is to take ashwagandha

What is Ashwagandha?

First things first, let’s clear up a little bit about what ashwagandha is and how it works as an adaptogen. 

Ashwagandha (Withania somnifera) is a plant in the nightshade family that’s native to India and also known as Indian ginseng.

It’s been used for over 6,000 years in traditional Ayurvedic medicine, a holistic healing modality that originated in India.

In Ayurveda, ashwagandha is considered a Rasayana herb, meaning it promotes rejuvenation and longevity.

In the present day, ashwagandha root is used widely in complementary or alternative medicine practices in supplemental form.

The Sanskrit word ashwagandha roughly translates to “the smell and strength of a horse”—and anyone who has taken ashwagandha capsules or powders can attest to its pungent smell.

In addition to providing strength and stamina, ashwagandha paradoxically also calms and relaxes—in fact, the “somnifera” in its species name is Latin for “sleep-inducing.”

This ability to provide energy and support sleep simultaneously is a key characteristic of its adaptogenic properties. 

Adaptogens are a group of plants, herbs, or roots that help the body with its stress response and maintain overall balance. 

Whether your body is under or over-stressed, adaptogens like ashwagandha help your central nervous system to adapt to your specific needs at that time.

Ashwagandha also contains bioactive compounds called withanolides, providing the herb with many of its beneficial properties.

Now that we know about its adaptogenic properties, you may wonder whether taking it in the morning or evening is best.

Do I Take Ashwagandha in the Morning or Night?

In general, you can take ashwagandha supplements at any time of day or night. However, you may prefer to take it in the morning or evening, depending on your goals.

As ashwagandha benefits several different systems in the body, you can determine when to take it based on which health outcome is most important to you. 

If you want to relieve daytime stress or anxiety or balance blood sugar levels from a high-carb meal, taking ashwagandha in the morning or day might be best. 

However, some people are greatly affected by the calming effects of ashwagandha, so they may want to avoid taking ashwagandha during the day because they get too drowsy. 

If you want to improve sleep quality or reduce nighttime anxiety and stress, you could consider taking ashwagandha in the evening before bed.

Many people have trouble winding down for sleep at night, which may be due to high cortisol levels.

Therefore, ashwagandha would be beneficial to take at night to balance the high levels of this stress hormone. 

Overall, you can take ashwagandha whenever you prefer. As ashwagandha works best when taken over several weeks, it doesn’t really matter what time of day you take it unless you are significantly affected by its sleep-inducing or energy-giving qualities. 

It may take some trial and error to see what time works best for you, especially if you are easily affected by calming supplements.

If you want to make ashwagandha part of your regular routine, it’s most important to choose a time when you’ll be most consistent in taking it.

What Are the Health Benefits of Ashwagandha?

The health benefits of ashwagandha have been intuitively recognized for thousands of years—and we now have the evidence to back up these ancient claims. 

The leading health benefits of ashwagandha include:

• Reduced stress and anxiety. Research shows that taking a standardized ashwagandha extract reduces symptoms of anxiety and lowers levels of cortisol, our primary stress hormone. Cortisol regulation can lead to an overall improved stress response and reductions in chronic stress.
• Enhanced sleep quality. A meta-analysis of five clinical trials found that ashwagandha improved sleep quality and mental alertness in the morning, especially in people with insomnia and in doses of 600mg per day or more.
• Improved male fertility. A systematic review analyzing 42 studies found a significant link between ashwagandha and improved sperm count, size, and motility. 
• Improved blood sugar control. In a meta-analysis that pooled data from 24 double-blind placebo-controlled studies, ashwagandha supplements significantly reduced blood sugar, insulin, and hemoglobin A1C levels—a biomarker for diagnosing prediabetes and type 2 diabetes.
• Increased testosterone. A placebo-controlled study published in the American Journal of Men’s Health assessed ashwagandha’s effects on hormones and sexual health in overweight, middle-aged men. After eight weeks, men taking ashwagandha extract had significantly increased testosterone and DHEA (a precursor to testosterone).
• Increased muscle mass. Testosterone levels are also involved with strength, which may be why ashwagandha is associated with increased muscle size. A small study with young healthy adults found that combining 600mg of ashwagandha root extract with a resistance training program for eight weeks led to more significant increases in arm and chest muscle size and increased muscle strength on the bench press and leg extensions.

There is also emerging evidence that ashwagandha may play a role in supporting female sexual health and cognitive function.

What’s the Ideal Ashwagandha Dosage?

Recommendations for the timing and amount of ashwagandha to take can vary individually.

The studies mentioned in this article involved taking the herb for lengths ranging from 30 days to eight weeks, with the ashwagandha dose ranging from 250 to 800mg per day. 

Most of ashwagandha’s benefits are seen at doses of at least 500mg per day.

It’s generally not recommended to consume more than 2,000mg per day, so an ideal dosage may lie in the 500 to 800mg range.

Although ashwagandha can be taken in capsule form, many people prefer to use ashwagandha powder. 

The typical serving size of ashwagandha powder is one-half of a teaspoon, providing approximately 1,000mg.

Safety and Side Effects of Ashwagandha

Ashwagandha is generally considered a safe supplement, but it can cause an upset stomach in some people.

Due to its sleep-inducing properties, some people have reported mild drowsiness or sedation when taking it. However, if taken at night, that could be the desired effect.

There are some groups of people who should avoid ashwagandha or consult their doctor first.

Pregnant or breastfeeding women will want to consult their doctor or healthcare professional before using ashwagandha, as it has not yet been studied for use in pregnancy or lactation. 

Those with a nightshade allergy should avoid ashwagandha, as the herb is in the nightshade family.

People taking medications for thyroid hormone disorders, high blood pressure, or diabetes should consult their doctor before using ashwagandha. 

Lastly, people with autoimmune diseases may need to avoid ashwagandha, especially at higher doses, because of its immune-boosting properties.

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