Ashwagandha root is a powerhouse adaptogen—known for its health benefits in helping you stress less, sleep better, feel more energized, and even bounce back faster from workouts; it’s best to take it consistently for the best results.
But here’s the big question: Should you take it in the morning or at night to kickstart your day and enjoy the benefits of ashwagandha supplementation?
In this guide, we’ll walk through the best times to take Ashwagandha based on your goals—and how to make the most of its benefits.
Why Timing Matters for Ashwagandha Effectiveness
With supplements like Ashwagandha, timing isn’t just a detail—it can be a game-changer, especially when you consider the best time of day to take it for maximum benefits.
This herb helps regulate cortisol, your body’s main stress hormone, which naturally rises and falls throughout the day, and studies showed that Ashwagandha can effectively reduce stress (1).
Depending on when you take it, Ashwagandha may help you stay calm during a hectic morning or settle down for a good night’s sleep with the right ashwagandha supplementation.
Plus, your body’s rhythms—like digestion and hormone production—can impact how well you use Ashwagandha.
So syncing your dosage with your body’s needs is important when you’re taking Ashwagandha? That’s how you get next-level results.
Should You Take Ashwagandha in the Morning?
Taking Ashwagandha in the morning can be especially helpful if you want more focus, less stress, and better physical performance throughout the day; it’s best to incorporate it into your daily routine.
Supercharge your mornings or unwind at night—Daily Nutra Ashwagandha powder has you covered!
Benefits of Taking Ashwagandha in the Morning
Ashwagandha may boost mental clarity and help you stay energized—perfect if you want to stay sharp and productive from the moment you wake up.
Day-Long Stress Relief with Ashwagandha Daily
Morning doses can help lower cortisol levels early, giving you a calm, steady mindset to tackle whatever comes your way, especially if you take Ashwagandha after breakfast (2).
Muscle Growth and Recovery
If you hit the gym in the morning, Ashwagandha may support muscle repair and help reduce post-workout fatigue (3).
Who Should Consider Morning Doses?
- People who want to keep daytime stress and anxiety under control.
- Early risers who work out and want to support strength and recovery.
- Anyone aiming to boost productivity, mental focus, and energy all day long.
Should You Take Ashwagandha Supplement at Night?
On the flip side, Ashwagandha’s calming effects make it an excellent choice for winding down, especially if sleep is a challenge, as it is derived from the Withania somnifera plant, which is known for its potential benefits in Ayurvedic medicine.
Benefits of Taking Ashwagandha at Night
Ashwagandha helps calm your nervous system by balancing cortisol and other stress chemicals.
That means you fall asleep more easily and sleep more deeply (4).
Nighttime Recovery with Ashwagandha
If you exercise in the evening, this herbal supplement, Ashwagandha, can support your body’s repair process overnight.
Deeper Relaxation with Ayurvedic Medicine
Tossing and turning at night? This herb can help quiet your mind and prep your body for restful sleep.
Who Should Consider Night Doses of Ashwagandha for its possible benefits?
- Anyone struggling with sleep issues, restlessness, or insomnia may find Ashwagandha beneficial.
- People are looking for a natural way to relax and recharge in the evening.
- Evening exercisers who want support with muscle recovery after training.
How to Determine When Ashwagandha Is Best
The best time to take Ashwagandha really depends on what you want to get out of it, particularly if you’re taking it for stress relief or better sleep.
Here’s a quick guide to help you decide on the possible benefits of Ashwagandha.
For Stress & Anxiety Relief
Take it in the morning. If you feel anxious during the day, it may take days to weeks to notice the benefits of Ashwagandha.
Opt for ashwagandha capsules for a convenient way to incorporate it into your ayurvedic medicine routine. Nighttime dose.
If your stress builds up in the evening or interferes with sleep, consider using Ashwagandha gummies for a tasty way to manage your stress and promote better sleep.
For Sleep Support
If sleep is your top priority, go for a safe dose of Ashwagandha at night. Nighttime dose to help you relax and drift off.
For Muscle Growth & Recovery
Whether you work out in the morning or evening, learn when to take your Ashwagandha for the best results. After workouts, to support recovery.
For Weight Loss
Because it helps reduce stress and cortisol, a hormone linked to weight gain, a daily supplement of Ashwagandha may be beneficial.
Morning dose works best when paired with healthy habits.
Can You Take Ashwagandha Twice a Day?
Yes, you can absolutely take the ashwagandha supplement twice daily, as long as you stay within the recommended dosage.
Splitting your ashwagandha dosage between morning and night can help you get balanced support around the clock.
Recommended Dosage
Typical doses of ashwagandha range from 250 mg to 600 mg per day, according to the Food and Drug Administration guidelines. You’re taking Ashwagandha per day.
Taking it twice daily in smaller amounts (e.g., 300 mg AM and PM) can offer sustained benefits, especially for stress relief or if you’re taking Ashwagandha for both focus and sleep.
Just don’t exceed the total recommended daily ashwagandha dosage.
What’s the Best Way to Take Ashwagandha?
You can take Ashwagandha before or after meals, but if you have a sensitive stomach, try it with food—it may help minimize any digestive discomfort.
While meal timing doesn’t hugely affect absorption, taking it at night with the ashwagandha root extract may help you tolerate it better, especially if you choose a type of Ashwagandha that suits your needs.
Different Forms of Ashwagandha Herbal Supplements
Capsules: The easiest option—perfect for consistent, accurate dosing of Ashwagandha per your wellness routine.
Powder: Add it to smoothies, lattes, or even oatmeal for a flexible routine and to experience the benefits of ashwagandha use.
Tea: Sipping Ashwagandha tea at night is a soothing way to improve sleep quality before bed.
Potential Side Effects of Taking Ashwagandha
Most people tolerate Ashwagandha well, but here are a few things to watch for:
- Digestive upset: Nausea or loose stools, especially on an empty stomach.
- Drowsiness: Be mindful that Ashwagandha can be taken at night to promote better sleep and relaxation. If taken in the morning, it may cause sleepiness in some people, so consider the timing if you’re taking Ashwagandha.
- Headaches may occur as a side effect, but Ashwagandha is generally safe for most users. Rare, but possible.
Is Ashwagandha Safe for the Liver and Kidneys?
When taken within safe daily limits, Ashwagandha hasn’t shown negative effects on liver or kidney function, making it a safe herbal option according to studies on Ashwagandha.
That said, it’s always smart to talk with your healthcare provider, especially if you’re on medication or managing health conditions.
Final thought
The ideal time to take Ashwagandha comes down to your personal wellness goals.
Need support for stress and focus? Try it in the morning.
Struggling with sleep? Take it before bed.
Once you find what works best, stick with it—consistency is the secret to seeing real results.
Try Daily Nutra’s premium Ashwagandha to experience its full potential and feel more balanced every day.
FAQs on Ashwagandha: Best Time to Take: Morning or Night for Maximum Benefits
Should you take Ashwagandha morning or night for anxiety?
Take it in the morning. If anxiety strikes during the day, you may want to take Ashwagandha to help manage your stress levels. Night, if it disrupts your sleep.
Does Ashwagandha make you sleepy during the day?
It can for some people. If that’s the case, consider switching to a nighttime dose.
Can I take Ashwagandha on an empty stomach, or is it better to use Ashwagandha with food?
Yes, but if it causes discomfort, try taking it with food instead.
When will I start seeing results from Ashwagandha?
Most people notice benefits after 2 to 4 weeks of consistent use.
How much Ashwagandha herbal supplement should one take each day for optimal benefits?
The usual range is 250–600 mg, but for specific guidance, consult studies on Ashwagandha or your healthcare professional.
Related Studies
1. Title: A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults
This randomized controlled trial demonstrated that 300 mg of Ashwagandha root extract taken twice daily significantly reduced serum cortisol levels and stress in adults.
DOI: https://doi.org/10.4103/0973-6131.105935
2. Title: Effect of Ashwagandha (Withania somnifera) Root Extract on Cognitive and Psychomotor Performance in Healthy Human Participants
This study found that Ashwagandha supplementation improved cognitive and psychomotor performance, suggesting potential benefits when taken in the morning; however, specific timing effects on cortisol levels were not assessed.
DOI: https://doi.org/10.4103/0973-6131.326451
3. Title: The Effect of Withania somnifera (Ashwagandha) Supplementation on Muscle Strength and Recovery: A Systematic Review and Meta-Analysis
This meta-analysis concluded that Ashwagandha supplementation significantly enhances muscle strength and recovery, supporting its use in exercise performance.
DOI: https://doi.org/10.4103/0973-3564.598864
