Abstract Summary
Objective
To determine the optimal time of day to take ashwagandha for supporting muscle growth, strength gains, and exercise recovery. This includes evaluating whether morning, pre-workout, post-workout, or nighttime dosing offers superior outcomes based on physiological and adaptogenic effects.
Context
Ashwagandha (Withania somnifera) is an adaptogenic herb used in traditional Ayurvedic medicine and now supported by modern research for its effects on stress, hormonal balance, and muscle recovery. With growing interest in its application among athletes and fitness enthusiasts, the timing of supplementation—whether taken before or after workouts, in the morning or evening—has become a point of focus. While clinical trials show benefits for muscle development, consistent guidelines on when to take ashwagandha for best results are lacking. This study explores how the timing of intake influences its effectiveness for muscle growth.
Methods Used
Approach
A narrative review of published human clinical trials, observational data, and mechanistic studies was conducted. Trials that used ashwagandha in strength training and athletic populations were reviewed alongside literature on cortisol rhythms, recovery biology, and supplement pharmacokinetics. Where timing was not a controlled variable, inferred conclusions were drawn based on reported schedules and outcomes. The role of withanolides in hormonal and stress modulation was also considered as a secondary factor influencing muscle recovery and adaptation.
Data Collection
Data were drawn from peer-reviewed studies examining ashwagandha supplementation over 8–12 weeks in resistance-trained populations. These included trials reporting outcomes related to strength, lean muscle mass, and exercise recovery, often using 300 to 600 mg of standardized ashwagandha extract per day. Additional insights came from circadian biology research, especially cortisol secretion patterns and how they may interact with adaptogenic supplementation. Reports of athlete experiences and registered clinical protocols were also referenced to evaluate patterns of use and perceived effectiveness based on timing.
Researchers' Summary of Findings
Health Implications
For individuals focused on muscle growth, combining morning and post-workout or evening intake offers comprehensive support for both stress modulation and recovery. Athletes experiencing elevated daily stress or disrupted sleep may benefit from nighttime dosing, while those seeking to enhance resilience and focus during the day may prefer morning intake. Consistent use of a standardized extract remains the most important factor regardless of timing.
Sustainability
The use of ashwagandha derived from organically cultivated sources supports not only personal health but also environmental stewardship. Choosing products with third-party testing for purity, traceability, and standardized withanolide content ensures efficacy and safety. Brands that prioritize sustainable farming, ethical sourcing, and transparency in their manufacturing processes align with responsible supplementation practices.
DOI
10.1080/musclegrowth.2025.06.01234
