Choosing the best time to take Ashwagandha can significantly affect how well it works.
Ashwagandha, a powerful adaptogen, is known for its ability to reduce stress, improve sleep, boost energy, and even aid in muscle recovery.
But should you take it in the morning to fuel your day or at night to promote better rest?
In this guide, we’ll explore the best time to take Ashwagandha based on your goals and how to optimize its benefits.
Why Timing Matters for Ashwagandha Effectiveness
When it comes to supplements like Ashwagandha, timing is everything. It regulates cortisol levels, the hormone responsible for stress responses, which fluctuates throughout the day. (1)
Taking Ashwagandha at different times can enhance specific benefits, from calming anxiety in the morning to supporting restful sleep at night.
Additionally, the body’s natural rhythms, including digestion and hormone production, influence how well Ashwagandha is absorbed and utilized.
So, aligning your intake with your body’s needs can boost effectiveness.
Should You Take Ashwagandha in the Morning?
Taking Ashwagandha in the morning offers various advantages, especially for people looking to improve focus, manage stress, and support physical performance.
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Benefits of Taking Ashwagandha in the Morning
Increased Energy and Focus
Ashwagandha can enhance cognitive function and energy, making it a great addition to your morning routine if you want to stay sharp throughout the day. (2)
Day-Long Stress Relief
Taking Ashwagandha in the morning may help you handle the day’s stressors more calmly and effectively by reducing cortisol levels.
Muscle Growth and Recovery
If you work out in the morning, ashwagandha can aid muscle recovery and reduce exercise-induced fatigue. (3)
Who Should Consider Morning Doses?
Individuals are looking to lower daytime stress and anxiety.
Those who want to boost physical performance or support muscle recovery after workouts.
People aim to enhance their overall productivity and energy levels throughout the day.
Should You Take Ashwagandha at Night?
On the other hand, Ashwagandha’s calming properties make it an excellent choice for nighttime use, particularly for those seeking better sleep or evening relaxation.
Benefits of Taking Ashwagandha at Night
Improved Sleep Quality
Ashwagandha encourages relaxation by lowering cortisol and harmonizing stress-related chemicals. (4)
It has been demonstrated to enhance the quality of sleep.
Nighttime Recovery
For evening exercisers, Ashwagandha can aid post-workout recovery, ensuring you feel rested and restored.
More profound Relaxation
If you struggle with stress-related insomnia or restlessness, taking Ashwagandha at night can calm your mind and prepare your body for a restful sleep.
Who Should Consider Night Doses?
Individuals dealing with sleep problems, insomnia, or nighttime stress.
Those who prefer to unwind after a busy day with a calming supplement.
People are looking to enhance post-exercise recovery after evening workouts.
How to Choose the Best Time to Take Ashwagandha Based on Your Goals
The best time to take Ashwagandha largely depends on what you hope to achieve with this adaptogen.
Here’s how to align your intake with specific health goals:
For Stress & Anxiety Relief
If you experience anxiety throughout the day, taking Ashwagandha in the morning might offer sustained stress relief.
A nighttime dose may work best if your stress spikes in the evening.
For Sleep Support
If better sleep is your primary goal, taking Ashwagandha at night can help you relax and drift off more easily.
For Muscle Growth & Recovery
Athletes or individuals focused on muscle growth might benefit from taking Ashwagandha after their workouts, whether they exercise in the morning or at night.
For Weight Loss
Ashwagandha can support weight loss by reducing cortisol levels, which may otherwise lead to weight gain.
A morning dose can be ideal, paired with a healthy diet and exercise routine.
Can You Take Ashwagandha Twice a Day?
Yes, you can take Ashwagandha both in the morning and at night, but it’s important to remember the dosage.
Splitting your dose can maximize its adaptogenic effects throughout the day and night.
Recommended Dosage and Safety
Ashwagandha dosages typically range from 250 mg to 600 mg per day.
If you don’t exceed the recommended dosage, it’s safe to take it twice daily. (5)
Taking smaller doses twice a day may provide consistent benefits for those seeking continuous stress relief or help with both daytime focus and nighttime relaxation.
What’s the Best Way to Take Ashwagandha?
Ashwagandha can be taken before or after meals, though taking it with food may help prevent digestive discomfort in sensitive individuals.
Meal timing might not significantly affect absorption, but pairing it with food can improve tolerance for some.
Different Forms of Ashwagandha
Capsules: The most convenient form, ideal for precise dosing.
Powder: This can be added to smoothies or warm drinks, offering flexibility in how you take it.
Tea: Drinking Ashwagandha tea at night enhances its calming effects, making it an excellent option for promoting relaxation and sleep
Potential Side Effects of Taking Ashwagandha
While Ashwagandha is generally well-tolerated, some people may experience mild side effects. These can include:
Digestive upset: Diarrhea or nausea, especially when taken on an empty stomach.
Drowsiness: Some people may feel sleepy if they take Ashwagandha in the morning.
Headaches: Rare but possible side effects.
Is Ashwagandha Safe for the Liver and Kidneys?
When taken in the recommended quantities, Ashwagandha has not been shown to have any adverse effects on the kidneys or liver.
However, it's always a good idea to consult your healthcare professional before starting any new supplement, especially if you are taking medication or have pre-existing health issues.
FINAL THOUGHTS
Ultimately, the best time to take Ashwagandha depends on your health goals.
Whether you need it to ease stress throughout the day or want to promote deep relaxation at night, you can tailor its use to fit your routine.
Consistency is vital—so once you determine what works best for you, stick to it for maximum benefits.
Try Daily Nutra’s premium Ashwagandha to experience its full potential and feel more balanced today.
FAQs
Should you take Ashwagandha morning or night for anxiety?
You can take Ashwagandha in the morning if you experience anxiety during the day or at night if your anxiety affects your sleep.
Does Ashwagandha make you sleepy during the day?
It can cause drowsiness in some people. If this happens, try taking it at night instead.
Can I take Ashwagandha on an empty stomach?
Yes, but it may cause digestive upset in some individuals. Taking it with food can help prevent this.
When will I start seeing results from Ashwagandha?
To experience the full benefits of ashwagandha usually takes two to four weeks of regular use.
How much ashwagandha should one take each day?
The usual daily dosage is between 250 and 600 mg. Consult a medical expert for specific advice.
RELATED STUDIES
1. Title: Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions, Stress Levels, Sleep Quality, Overall Well-Being, and Safety in Stressed Subjects
This study demonstrated that Ashwagandha root extract significantly improved cognitive function, reduced stress levels, and enhanced sleep quality in stressed adults over a 90-day period.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8632422/
2. Title: Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study
This research found that Ashwagandha root extract significantly reduced perceived stress and serum cortisol levels while improving sleep quality among participants over an eight-week trial.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/
3. Title: Effects of Ashwagandha (Withania somnifera) on Physical
This meta-analysis revealed that Ashwagandha supplementation significantly improved physical performance metrics, including muscle strength and recovery in healthy individuals.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8006238/
4. Title: An investigation into the stress-relieving and pharmacological activity of ashwagandha extract in stressed healthy adults
This study indicated that supplementation with Ashwagandha resulted in significant reductions in anxiety and morning cortisol levels, confirming its efficacy as a stress-reliever.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/
5. Title: A double-blind, randomized, parallel-group, placebo-controlled study on the effect of Ashwagandha root extract on sleep quality
This clinical trial confirmed that Ashwagandha root extract significantly enhances sleep quality and helps manage insomnia symptoms in both healthy individuals and those with insomnia.
Link: https://pubmed.ncbi.nlm.nih.gov/32818573/
