When to Take Ashwagandha: Morning or Night? | Complete Timing Guide

Key Takeaways

• There's no specific best time for taking Ashwagandha; it can be consumed either in the morning or at night.
• Taking Ashwagandha in the morning with breakfast can help boost energy levels and enhance focus throughout the day.
• Consuming Ashwagandha at night may improve sleep quality and promote reproductive health.
• Ashwagandha's effects vary based on individual goals and needs; it's an adaptogen aiding different bodily responses.
• Regardless of the time chosen, it's advisable to take Ashwagandha with food to avoid stomach discomfort.
• High-quality supplements are crucial for optimal effectiveness, and consistent use over several weeks may yield noticeable benefits.
• Daily dosage commonly ranges between 250 mg and 1,250 mg, depending on the intended health benefit.
• Ashwagandha is generally considered safe for short term use, though some individuals should avoid it.
  

To get straight to your answer - there really isn’t any specific time of day that’s best for taking ashwagandha, which means it can be taken both in the morning or at night.

However, you may have a preferred time of day depending on your tolerance and your personal goals.

As we've spoken about numerous times, the health benefits of Ashwagandha are bountiful, and below we’ll explore the differences you might notice when taking it in the morning vs at night.

Some people (like myself) prefer to take ashwagandha in the morning simply because it’s easier to remember to take it alongside other supplements.

Taking Ashwagandha In The Morning

There are many good reasons to take ashwagandha in the morning, our advice is to not have it on an empty stomach though, otherwise risk some mild discomfort.

If you’d prefer to take ashwagandha in the morning, it’s usually best to wait until you’ve eaten breakfast, or include it in your breakfast. You can easily add it to a smoothie if you’re not a fan of eating a large meal in the morning.

Taking ashwagandha in the morning can also be a massive boost to many different performance goals.

 

 

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Here are some of the things ashwagandha can help you with throughout your day:

• Increased Energy Levels: Since ashwagandha is an adaptogen, it may help your body adapt to whatever it’s faced with throughout the day. So, if you struggle with fatigue and find it hard to get going, taking it in the morning can help to increase your energy levels naturally without relying on caffeine.
• Improves Memory & Concentration: It is believed that ashwagandha triggers a neurochemical pathway that helps improve memory and concentration. So, if you’ve got an intellectually demanding job or you’re studying for something, taking ashwagandha in the morning could be a great option.
• Reduces Stress & Anxiety: If you find yourself getting stressed or anxious throughout the day, taking ashwagandha in the morning could help. Research has shown that it is capable of regulating chemical signals in the nervous system and helping our brains create a more appropriate response to stressful situations.

Taking Ashwagandha At Night

As with taking ashwagandha in the morning, there are some reasons why taking it at night could be a better option for your personal goals.

• Improves Sleep: If like many people, you’re taking ashwagandha supplementation for its sleep-inducing effects, it’s much better taken at night. You’re also much less likely to have an empty stomach at night, so the chances of developing a stomach ache are reduced.
• Improves Reproductive Health: Ashwagandha may have powerful effects on testosterone and reproductive health, increasing both sperm count and mobility.
• Improves Skin and Hair Health: Through cortisol reduction, it was found that ashwagandha may help promote compounds that are know to improve skin and hair condition

The quick video below gives a few more great reasons to be taking ashwagandha at night:

One thing that’s worth remembering is that the effects of ashwagandha aren’t immediate. So, regardless of what you’re taking it for, you should give it ample time to get to work.

Should I Take Ashwagandha on an Empty Stomach?

It’s usually best to take ashwagandha either during or after a meal. Some people prefer to take ashwagandha as a supplement between meals, too. This is also absolutely fine.

The only thing you should avoid whenever possible is taking ashwagandha on an empty stomach.

While there is some belief that this gives you the optimal amount of benefits that ashwagandha has to offer, there is evidence that taking ashwagandha on an empty stomach can cause diarrhea and an upset stomach.

If you’re thinking of taking it in the morning but you find it difficult to eat breakfast, you can add ashwagandha powder to a smoothie as a way of taking it with a meal.

 

 

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When Is The Best Time To Take Ashwagandha?

There is much debate around this, but the best time to take ashwagandha ultimately depends on what you’re using it for. Taking it in the morning has certain advantages while taking it at night can provide different benefits.

Ashwagandha is an adaptogen and, as such, it will help your body respond to different situations throughout the day.

For example, if you’re looking for a way to naturally raise your energy levels, taking ashwagandha in the morning simply makes more sense.

Conversely, if you’re using ashwagandha as a way of helping beat insomnia, it stands to reason that taking it at night would be best.

Above, you’ll find some of the reasons why people choose to take ashwagandha either in the morning or at night. But, if you’re not using it for any of these goals, here are some other things ashwagandha is believed to help with that could make it easier to determine the best time of day to take it:

• Can Reduce Cortisol Levels: Ashwagandha is believed to reduce cortisol levels, so taking it in the morning can help those who find themselves getting chronically stressed during the day.
• May Increase Muscle Mass & Strength: Taking ashwagandha at night following an intense workout could help to increase muscle mass and strength while your body rests and repairs itself. It’s also believed to help reduce body fat by significant amounts!
• Helps Reduce Symptoms Of Depression: Taking ashwagandha daily at any time of the day is believed to help reduce the symptoms of depression and anxiety.

How Much Ashwagandha to Take Per Day

Generally speaking, the dosage requirements for ashwagandha can vary significantly based on your specific health goals. Clinical studies suggest that consuming ashwagandha may provide a wide variety of benefits, such as:

• Reducing stress and anxiety. Research shows it helps reduce depression.
• Improving athletic performance and endurance.
• Boosting testosterone levels and fertility in men.
• Balancing hormones, alleviating the symptoms of menopause, and boosting fertility in women.
• Decreasing blood sugar levels.
• Fighting inflammation.
• Helping you sleep better.
• Improving brain/cognitive function.
• Increasing muscle mass and strength.

For further insights, you might want to check out our in-depth guide on the incredible benefits and uses of ashwagandha to learn how this magnificent herb can help improve and maintain health.

Research shows that the ideal range for health benefits is 250–1,250 mg for maximum efficacy (see our guide below for more information on dosage for specific health conditions).

You can split the dose to twice daily if that's more convenient. Remember to include the dosage from other non-capsule/tablet ashwagandha sources like ashwagandha tea, ashwagandha root powder, or ashwagandha liquid extract in your final calculation.

If you have any current medical conditions or are taking medications for any specific health challenges, we recommend you check with your physician before you start taking ashwagandha supplements. Ashwagandha may interact with the medications due to its activity on the body's physical and mental processes.

Also, avoid ashwagandha if you're pregnant or breastfeeding. It may increase the risk of miscarriage. Nursing mothers may pass the herbal constituents of ashwagandha to the infant through breast milk.

Best Dose of Ashwagandha For Specific Health Benefits

What if you want to take ashwagandha for specific health effects like improving immune function or boosting testosterone levels?

We'll be covering this next:

1. Reducing stress and anxiety and improving sleep quality

Based on existing scientific studies, taking 240 mg of Shoden ashwagandha extract per day for 60 days may have a significant effect in reducing stress. Most participants tolerated the extract well and displayed no adverse side effects.

In another study, participants who took a daily dosage of 250 mg and 600 mg per day saw significant reductions in their serum cortisol levels and improvements in their quality of sleep.  Cortisol, incidentally, is your body's main stress hormone.

A study suggests that women aged between 18 and 50 with subclinical hypothyroidism can normalize their thyroid indices by taking 600 mg of ashwagandha root extract daily for 8 weeks. These are preliminary findings, and scientists stress the need to carry out more research before reaching a final conclusion.

2. Boosting memory and cognitive function

Consuming 300 mg of ashwagandha root extract twice daily (600 mg in total) has shown benefits in improving memory (both immediate and general) and cognitive function in adults with mild cognitive impairment (MCI).

According to the specific study, the group that took the ashwagandha showed significantly greater improvement in executive function, sustained attention, and information-processing speed as compared to the placebo group.

3. Increasing testosterone and boosting fertility in men

One study showed that an 8-week course of supplementation with Shoden ashwagandha (600 mg daily) resulted in significant improvements in salivary DHEA-S (male sex hormone found in both men and women) and testosterone levels in healthy males aged between 40 and 70 years.

Taking 5g of ashwagandha per day helps increase sperm count and motility in men over a 3-month period. It also appears to improve sperm quality in highly-stressed men after the same time period, based on the results of the study. 14% of the partners got pregnant.

4. Improving sexual health and fertility in women with HSDD

Taking 300 mg ashwagandha orally twice daily for a period of 8 weeks has been shown to improve female sexual health ( against the parameters of desire, arousal, lubrication, orgasm, sexual satisfaction, and pain) for "otherwise healthy women who do not have any hormonal disturbance." The women who participated in the study were aged between 18 and 50 and were diagnosed with HSDD (hypoactive sexual desire disorder).

Generally, the benefits of ashwagandha to women is that it balances their hormones, reducing oxidative stress, and improving fertility.

5. Boosting physical performance and endurance

In a study of 40 elite cyclists, it was seen that supplementation with 500 mg capsules of aqueous roots of ashwagandha twice daily for eight weeks resulted in improvement in cardiovascular endurance, otherwise known as aerobic fitness.

Cardiovascular endurance refers to how well the heart and lungs are able to supply the oxygen you need to exercise at medium intensity. The higher your cardiovascular endurance, the longer you'll be able to exercise at the same intensity without getting fatigued.

Needless to say, boosting your cardiovascular fitness makes your heart and lungs stronger. It also helps you complete the physical tasks you do every day with less effort.

6. Improving thyroid function in women with subclinical hypothyroidism

Based on a study, there is evidence to suggest that taking 600 mg of ashwagandha root extract daily for a period of 8 weeks can help in normalizing thyroid indices in women aged between 18 and 50 with subclinical hypothyroidism.

Some people might initially experience minor discomforts that eventually go away. During the study, some minor and temporary side effects affected 4 out of the 50 participants.

7. Fighting Inflammation

Studies vary on the specifics, but in general, a dosage of at least 250 mg of ashwagandha or 12 mL of ashwagandha extract appears to offer the most benefits for reducing inflammation when taken over a period of one to two months.

8. Boosting muscle mass, strength, and recovery

Research suggests that supplementation of 300 mg ashwagandha root extract twice daily for eight weeks is associated with significant increases in muscle size, strength, and recovery in healthy men aged between 18 and 50 years.

Two divided doses of increasing dosages of ashwagandha daily for 30 days (750 mg/day ×10 days, 1 000 mg/day × 10 days, 1250 mg/day × 10 days)also resulted in similar findings.

The research suggests that ashwagandha supplementation may be most useful in conjunction with a resistance training program.

9. Alleviating symptoms of rheumatoid arthritis

Research indicates that ashwagandha may offer relief from rheumatoid arthritis. A study found that taking 250 mg of ashwagandha root extract twice daily led to a suppression of pro-inflammatory cytokines, which are key players in the disease's progression.

This aligns with an animal study that showed reduced arthritis index scores and paw swelling. Both studies suggest that ashwagandha seems to have potential as a natural remedy for this autoimmune condition.

Ashwagandha Side Effects

It's important to start with a small "test" dose first to check for sensitivities. Some people may experience adverse effects such as irritation of the digestive lining, leading to symptoms like stomach upset, diarrhoea, and vomiting. A few may experience drowsiness. Consuming ashwagandha supplements may rarely lead to liver injury.

Stick to recommended doses to avoid the potential side effects of ashwagandha.

Who Should Avoid Ashwagandha?

According to the U.S. National Center for Complementary and Integrative Health, the following categories of persons should avoid consuming ashwagandha:

• Women who are pregnant or breastfeeding.
• People with autoimmune or thyroid disorders.
• Those with hormone-sensitive prostate cancer.
• People who have to go for a surgery.
• Individuals with stomach ulcers or liver disease.

Ashwagandha is also best avoided by people who are taking medications for diabetes and high blood pressure. Ashwagandha is also best avoided by people who are taking medications for diabetes and high blood pressure. People taking immunosuppressants, sedatives, anti-seizure medications (anticonvulsants), and thyroid hormone medications should also avoid ashwagandha.

How Much Is Too Much Ashwagandha per Day?

While ashwagandha is generally considered safe when taken in recommended dosages, it's important to avoid excessive consumption. Overdosing on ashwagandha can lead to various side effects, including digestive upset, drowsiness, and diarrhea. It's important to stick to the recommended dosage and consult with a healthcare professional before increasing the intake.

For safety, it's recommended to keep your daily ashwagandha intake within 1000 mg for supplements and 3 grams for root powder.

Additionally, long-term use of high doses of ashwagandha might have potential side effects, although more research is needed to fully understand the long-term implications. It's advisable to follow recommended guidelines and avoid excessive use to minimize the risk of adverse effects.

Frequently Asked Questions

Q1. Will ashwagandha make me sleepy?

Ashwagandha may cause drowsiness in some individuals. It's best to consult a healthcare professional for dosage and potential side effects before starting ashwagandha.

Q2. How long before bed should I take ashwagandha?

Ashwagandha may cause drowsiness in some individuals. It's best to consult a healthcare professional for dosage and potential side effects before starting ashwagandha.

Q3. Can you gain weight taking ashwagandha?

Weight gain associated with ashwagandha is uncommon. However, consulting a healthcare professional is essential for personalized advice regarding any supplement use.

Q4. How much ashwagandha per day for testosterone?

Many studies suggest that using ashwagandha can boost testosterone levels. While the ideal dosage varies, a common recommendation is 300-500 milligrams of ashwagandha root extract daily. It's important to consult with a healthcare professional before starting any new supplement regimen.

Q5. How much ashwagandha per day for muscle gain?

Based on existing research, 300mg of ashwagandha root extract taken twice daily for an 8-week period can result in significant increases in muscle mass and strength while boosting muscle recovery in healthy males. For best results, it is recommended to maintain a resistance training regimen while taking ashwagandha.

Q6. What are ashwagandha benefits for men?

Ashwagandha supplementation has been shown to provide a number of potential health benefits for men. It is seen to help increase muscle mass and muscle strength while boosting muscle recovery. It has been shown to support improved sleep and reduced stress and anxiety. There is evidence to suggest that ashwagandha improves male fertility by increasing testosterone levels and improving semen parameters (for example, increasing sperm count in men who have low sperm count)

Q7. How much ashwagandha per day for females?

Many women benefit from using ashwagandha, especially for stress relief and improved sleep. While specific dosage can vary based on individual needs, a common recommendation is to start with 250 milligrams of ashwagandha root extract, taken twice a day. It's essential to consult with a healthcare provider for personalized advice before starting any new supplement regimen.

Ashwagandha All Day!

As you can see, there isn’t really any specific time of day that is best for taking ashwagandha, it really depends on why you’re taking it and what you’re looking to achieve.

It is worth remembering, however, that regardless of the time of day you find it’s best to take ashwagandha, we don’t recommend taking it on an empty stomach. It’s fine to take it between meals, just make sure you aren’t running on empty!

If you’ve never taken ashwagandha before, you might find it best to experiment with what time of day works best for you.

Make sure to always purchase high-quality supplements as well—we've done a review on some of the best ashwagandha supplements for you to check out. Doing so will ensure maximum benefit and optimal effectiveness.

It’s also important to note that ashwagandha’s benefits aren’t felt immediately, and it can actually take several weeks for you to start noticing the effects it’s having on your body.