Ashwagandha is taken in today extensively as a major adaptogen for stress, energy, and sleep.
However, it makes a big difference whether you take ashwagandha or not and at what time it is taken.
The emphasis is placed on the fact that knowing when exactly the best time is for your goals is critical for getting the most out of it.
In this guide, you’ll learn about the best time to take ashwagandha, namely in the morning or evening and with your meals, to get the most benefits.
In this article, I will explain why timing is important when consuming ashwagandha and when the best time to incorporate it into your diet plan is.
Ashwagandha functions in reducing cortisol levels and improving energy and sleep. (1)
It works as an adaptogen, which means it can adjust its action to the overall condition of your body, help you get relaxed, or give you energy.
They found that if ashwagandha is taken in the morning, it synchronizes with the body’s circadian rhythm, while if it is taken in the evening, it aligns with the sleep rhythm. (2)
For example, when a person takes the capsule in the morning, he or she will definitely have better concentration, which will allow him or her to stick to a certain activity without distraction.
It’s, therefore, possible to optimize the Ashwagandha effects if you coordinate them with your goals.
Is It Good to Take Ashwagandha Supplement in the Morning or in the Evening?
It is recommended to take ashwagandha in the morning, and here are the reasons why, especially if you desire morning alertness and energy.
Taking doses in the morning regulates cortisol, commonly known as the stress hormone, which is usually very high in the morning. (3)
It can also offer relaxation, while alertness is critical during the day to help handle stressful days.
Now, for the people who want to get a good night’s sleep, consuming Ashwagandha at night will help.
It also helps to mitigate stress at night and helps the body go through the natural healing process at night.
It is also important to take doses at night, especially for people with problems sleeping, rocking, or even tossing.
It is reasonable to assume that for some people, the dose should be divided into morning and evening doses, thus providing a balanced effect during the day.
Is It Possible to Wake Up Early and Take Ashwagandha with an Empty Stomach?
Ashwagandha is best taken in the morning with water on an empty stomach and may sometimes lead to a slight stomach upset.
If the consumer needs to take this herb in half an hour, it is better to take ashwagandha with a small meal.
According to some who like to pop it on an empty stomach, they should start with a smaller portion because of the body’s reaction to it.
Consuming ashwagandha in powdered form requires one to dissolve the substance in warm milk or tea, and while doing so, the constituent’s comfort and digestibility are improved.
By judging the effect of certain meals eaten in a certain period or combining them in a certain way, they can later figure out what suits them.
When Is the Right Time to Take Ashwagandha, Depending on Your Purpose?
One can take ashwagandha in the morning or evening, with one's preferred time being dictated by the use of the herb that one wants to gain.
For Stress Relief: This dosage should be in the morning or early afternoon in order to sustain a composed disposition throughout the day.
For Better Sleep: Ashwagandha should be taken half an hour to an hour before going to bed to aid in relaxation and improve the quality of sleep.
For Energy Boost: The first dose of the day works best if you have issues with lethargy or lack of focus.
For Muscle Growth and Recovery: Ashwagandha taken after training or with food decreases muscle swelling and aids in recovery. (4)
A quick reference table might look like this:
|
Goal |
Best Time to Take |
|
Stress Relief |
Morning or Afternoon |
|
Better Sleep |
Evening |
|
Energy Boost |
Morning |
|
Muscle Recovery |
Post-Workout or with Meals |
In this way, one gets a constant and more conspicuous outcome in relation to his or her absorption of specific health aims and objectives.
The post outlines how to add ashwagandha into one’s lifestyle and even consume it using the most appropriate methods.
Ashwagandha supplements can easily be taken as part of your daily regimen, depending on the form and the time taken.
Capsules are the easiest to swallow; you can take them along with meals and other supplement forms.
This is because powdered ashwagandha can be added to smoothies, tea, or even warm milk.
If you are interested in having a soothing massage over your body to relax the muscles in the evening, take Ashwagandha herbal tea.
To make it easier to stick to the routine, they should be set on your phone or built into your daily habits, such as making a cup of coffee in the morning.
For that reason, its regular use is simple, as the action of adaptogens, including Ashwagandha, develops gradually.
Possible adverse effects and moments to take it.
Over centuries of use, Ashwagandha is known to be safe and has very few risks of side effects, which can include sleepiness, nausea, or headache. (5)
If you find the ashwagandha makes you drowsy during the day, try to take it in the evening instead.
Some people experience stomach problems when taking this supplement and, thus, recommend that it be taken with food.
If you start with a lower dosage of the drug and then slowly build up to a higher one, your system is better prepared and does not develop side effects.
It’s also advised to speak with your doctor before using Ashwagandha if you are pregnant, breastfeeding, or on medications.
Final Thoughts
Timing also greatly plays an important role in the effectiveness of taking ashwagandha, which many people aim to achieve in order to achieve their health goals.
To get the best of a medicine’s de-stressing or energizing effects or its ability to improve sleep, it’s crucial to time doses correctly.
Try morning or evening doses or two small doses per day to find out which schedule suits your organism and schedule best.
When used over time, ashwagandha can help you to lead a less stressful life.
Do not miss the opportunity to try the Ashwagandha action on your own.
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FAQs
When is the best time to consume Ashwagandha?
It depends on your goals. Take it in the morning when you want a boost of energy or in the evening for a good night’s rest.
Should I take Ashwagandha without food?
Yes, but some people like to take it with food to ensure that they don’t have any issues with their stomach.
When is Ashwagandha most effective, and how long does it take to start kicking in?
They can easily be noticed within 2-4 weeks of using the cream, depending on its regularity.
Does Ashwagandha make you sleep, or does it give you energy?
Depending on the time of the day you use it together with food or based on your body's response to the pill, it can do both.
Interests also arise if Ashwagandha is taken daily through the following questions:
Proper utilization is associated with health and stress reduction, balanced hormones, and sustainable health.
Related Studies
1. Title: Unlocking Better Sleep and Stress Relief: The Power of Ashwagandha
This literature review highlights Ashwagandha's effectiveness in improving sleep quality and reducing cortisol levels, emphasizing its role in modulating neurotransmitter systems.
Link: https://apcz.umk.pl/QS/article/download/54904/40055/161454
2. Title: Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults
This study found that Ashwagandha significantly reduced cortisol levels and improved sleep quality among participants taking 250 mg or 600 mg daily.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6979308/
DOI: 10.3389/fpsyg.2019.02953
3. Title: Safety and Efficacy of Ashwagandha Root Extract on Cognition, Energy, and Mood
This research suggests that a daily dose of 600 mg of Ashwagandha can enhance cognition, energy, and mood in adults experiencing low energy levels.
Link: https://www.tandfonline.com/doi/full/10.1080/02791072.2024.2424279
DOI: 10.1080/02791072.2024.2424279
4. Title: Qualitative Analysis of a Double-Blind Randomized Control Trial
The findings indicate that Ashwagandha supplementation improved perceived well-being, sustained energy, and mental clarity among college students.
Link: https://www.liebertpub.com/doi/10.1089/jmf.2022.0042
DOI: 10.1089/jmf.2022.0042
5. Title: Ashwagandha: Is it helpful for stress, anxiety, or sleep?
This fact sheet summarizes various studies showing that Ashwagandha significantly reduces stress, anxiety, and improves sleep quality compared to placebo.
Link: https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
