When it comes to natural supplements, timing can be everything.
The best time to take Ashwagandha is a common question for those seeking to harness its benefits for stress relief, better sleep, or even enhanced muscle recovery.
Ashwagandha, an ancient adaptogen, has been shown to balance cortisol levels, improve mood, and boost energy.
But knowing when to take it is critical to getting the most out of it.
In this article, you'll uncover precisely when to take Ashwagandha for your specific goals.
Let's dive in and help you discover your perfect timing.
Best Time to Take Ashwagandha: Morning or Night?
Timing is everything with Ashwagandha.
Should you take it in the morning to kickstart your day or at night to wind down?
The answer largely depends on what you're hoping to achieve.
The morning is your best bet if you're looking for an energy boost and stress management throughout the day.
Taking Ashwagandha in the morning helps balance your cortisol levels (1), allowing you to handle stress and anxiety better.
On the other hand, if your main goal is better sleep or relaxation, nighttime is the way to go.
Ashwagandha's calming properties can help soothe the mind and body, promoting restful sleep.
Morning Benefits: Energy, stress relief, focus, mood enhancementNighttime Benefits: Relaxation, improved sleep, reduced nighttime anxiety
In either case, consistency is key—choose a time that aligns with your routine and stick to it.
How to Take Ashwagandha for Specific Goals
Sometimes your goal determines when you should take Ashwagandha.
Whether you want to reduce anxiety, sleep better, or gain muscle, timing can enhance the herb's effects.
Best Time to Take Ashwagandha for Anxiety
Ashwagandha's ability to calm the mind and body makes it a powerful tool for reducing anxiety.
For anxiety relief, it's best to take Ashwagandha in the morning or early afternoon.
This timing helps reduce cortisol and stress levels throughout the day, leaving you feeling more centered and in control (2).
Tip: Combine your Ashwagandha dose with breakfast for smooth absorption and a more leisurely start to your day.
Best Time to Take Ashwagandha for Sleep
Are you struggling to sleep at night? Ashwagandha may be the answer.
If your goal is better sleep, take 30 minutes to an hour before bed.
The herb's natural calming effect can ease anxiety and help you unwind, preparing your body for deep, restful sleep (3).
Tip: Consider pairing your evening Ashwagandha dose with a calming tea for an added relaxation boost.
Best Time to Take Ashwagandha for Muscle Growth and Weight Loss
Ashwagandha isn't just for stress and sleep. It's also a go-to supplement for muscle recovery and fat metabolism (4).
If you're looking to build muscle or lose weight, taking Ashwagandha post-workout can enhance recovery and support muscle growth.
Tip: Take Ashwagandha with a protein shake or meal rich in healthy fats after your workout to maximize its muscle-building benefits.
Ashwagandha Dosage and Timing Guidelines
Taking the correct dose of Ashwagandha is just as important as the timing.
Here's a quick guide on how to do based on your goals:
- General Well-being: 300–500 mg daily, with or without food
- Anxiety Relief: 500 mg daily, ideally in the morning
- Sleep Aid: 300 mg 30 minutes before bed
- Muscle Growth/Weight Loss: 600–1,000 mg post-workout
Should You Take Ashwagandha Before or After Meals?
Taking Ashwagandha before or after meals depends on personal preference and digestion.
Some people find it more effective on an empty stomach, while others prefer eating it to avoid digestive discomfort.
If you're unsure, start with a small dose after meals and adjust as needed.
How Long Does Ashwagandha Take to Work?
One of the most common questions is: How long does Ashwagandha take to work?
The effects of Ashwagandha can vary based on your body and the goal you're targeting (5).
- Anxiety Relief: Results may appear within a few days to a week of daily use.
- Improved Sleep: You may notice better sleep within a week of consistent use.
- Muscle Growth: For muscle recovery and growth, expect results after several weeks of consistent use.
Patience is vital—Ashwagandha works best when taken consistently over time.
Final Thoughts
Think of Ashwagandha as a steady companion on your wellness journey.
Just like you wouldn't embark on a trip without planning the best route, you shouldn't start taking supplements without a strategy.
Whether you're chasing better sleep, less anxiety, or stronger muscles, timing makes all the difference.
Find what works best for you, whether it's morning or night, and stay consistent.
Remember, your body needs time to adjust, but Ashwagandha can become a powerful ally once it does.
FAQs
Is it better to take Ashwagandha in the morning or at night?
It depends on your goal. Please take it in the morning for stress relief and energy or relaxation and sleep at night.
When should I take Ashwagandha to get the best results?
For general well-being, take it daily with a meal. Adjust the timing based on whether you need help with energy, sleep, or anxiety.
Does Ashwagandha make you sleepy?
Yes, Ashwagandha can help you relax and may promote better sleep, especially when taken before bed.
What happens when you take Ashwagandha daily?
Daily use can reduce stress, improve sleep, balance hormones, and enhance muscle recovery over time.
When is the best time to take Ashwagandha for anxiety?
For anxiety relief, take Ashwagandha in the morning or early afternoon to manage cortisol levels and reduce stress throughout the day.
Related Studies
1. Title: Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Reducing Stress and Anxiety
This study demonstrated that ashwagandha supplementation significantly reduced cortisol levels and improved stress management in participants over an 8-week period.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6827862/
2. Title: An investigation into the stress-relieving and anxiolytic effects of Ashwagandha
This randomized, double-blind, placebo-controlled study found that ashwagandha significantly reduced anxiety and morning cortisol levels in stressed adults after 60 days of supplementation.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/
3. Title: Effect of Ashwagandha (Withania somnifera) extract on sleep
This meta-analysis revealed that ashwagandha extract significantly improves sleep quality and reduces anxiety levels in adults, particularly those diagnosed with insomnia.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8462692/
4. Title: Examining the effect of Withania somnifera supplementation on muscle mass and strength
This study found that ashwagandha supplementation significantly enhanced muscle strength, size, and recovery in young men engaged in resistance training over an 8-week period.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4658772/
5. Title: The impact of ashwagandha on sleep quality, anxiety reduction, and stress lowering: comparative analysis of available studies
This review consolidates evidence showing that ashwagandha effectively improves sleep quality, reduces anxiety, and lowers stress levels through its action on the hypothalamic-pituitary-adrenal axis.
Link: https://apcz.umk.pl/JEHS/article/view/47787
