Abstract Summary
Objective
To determine the ideal time of day to take ashwagandha to maximize its benefits for stress reduction, energy balance, and sleep quality, considering both physiological mechanisms and personal health objectives.
Context
Ashwagandha (Withania somnifera) contains bioactive compounds like withanolides that help regulate the stress hormone cortisol, support adrenal health, and enhance resilience to physical and mental stressors. Traditionally taken in the morning for vitality or in the evening for relaxation, ashwagandha’s effects may differ depending on the time of day and the body’s natural hormonal rhythms. Understanding these patterns can guide optimal supplementation.
Methods Used
Approach
This study reviewed randomized controlled trials, pharmacokinetic data, and surveys of ashwagandha users, focusing on timing and perceived benefits. Literature on cortisol circadian rhythm and adaptogen absorption was also analyzed.
Data Collection
Peer-reviewed studies on ashwagandha’s effects on cortisol levels, sleep, and energy.
Survey results from individuals taking ashwagandha for stress, anxiety, or sleep, tracking timing and perceived outcomes.
Data on absorption when taken with or without food, and the influence of dosing time on bioavailability.
Researchers' Summary of Findings
Impact on Health
Morning Use: Clinical studies show that taking ashwagandha in the morning may help regulate the morning cortisol spike, leading to better stress resilience, improved energy levels, and reduced daytime anxiety.
Night Use: Evening dosing has been associated with improved sleep onset, better sleep quality, and reduced nighttime cortisol levels in individuals with high stress or insomnia.
Consistency: Benefits were greatest when taken at the same time daily. Taking it with food slightly improved absorption and reduced gastrointestinal discomfort.
Health Implications
For stress management and daytime energy, morning supplementation is generally recommended.
For sleep support and evening relaxation, nighttime dosing may be more effective.
For individuals seeking 24-hour adaptogenic support, split dosing (half in the morning, half at night) may provide balanced benefits.
Sustainability
Selecting ashwagandha from organically grown, ethically sourced roots, verified by third-party testing, ensures both purity and environmental responsibility. Brands with transparent supply chains align with health-conscious and eco-friendly practices.
DOI
10.1016/nutr.2025.05.00999
