Abstract Summary
Objective
To determine the optimal timing for Ashwagandha supplementation to maximize its health benefits, such as reducing stress, enhancing sleep quality, and supporting cognitive function.
Context
Ashwagandha, a cornerstone of Ayurvedic medicine, has seen increased use in modern wellness routines. Timing its consumption appropriately may amplify its therapeutic potential, especially for stress and sleep support.
Methods Used
Approach
Researchers conducted a literature review of clinical trials, observational studies, and Ayurvedic texts. Emphasis was placed on circadian rhythms, cortisol regulation, and the pharmacokinetics of Ashwagandha extracts.
Data Collection
Findings were synthesized from peer-reviewed studies and validated through meta-analyses and expert consultations, particularly focusing on standardized extracts such as Shoden and KSM-66.
Researchers' Summary of Findings
Impact on Health
Morning use of Ashwagandha may help align with the body’s cortisol peak, improving stress resilience and daytime focus. Conversely, taking it at night has been associated with better relaxation and improved sleep onset and quality. In studies using Shoden extract, a nighttime dose improved several sleep parameters, including sleep efficiency and total sleep time, without causing morning grogginess.
Health Implications
Ashwagandha is generally well tolerated when taken in clinically tested dosages. However, improper timing or high doses may cause drowsiness or mild digestive discomfort in some individuals. Personalized timing—morning for energy and focus, night for sleep—may offer the most benefit.
DOI
10.1016/j.sleep.2020.03.012
