When Is The Best Time To Take Ashwagandha?

Understanding Ashwagandha

Ashwagandha is a shrub in the Solanaceae family found in India, Africa, and the Middle East which goes by the scientific name Withania Somnifera. This herb is a powerful adaptogen, meaning it has bioactive properties that help relieve anxiety.

Ashwagandha works by increasing levels of the brain chemical GABA to block key central nervous system receptors, lowering stress and improving sleep quality. Additionally, according to a Randomized Controlled Trial by Majeed M, Nagabhushanam K, and Mundkur L, Ashwagandha boosts the synthesis of the neurotransmitter serotonin to enhance mood.

Ashwagandha mediates the activity of proteins that can trigger the stress response, and it reduces the anxiety-elevating hormone cortisol. Lower levels of this hormone can also help decrease blood pressure and strengthen the immune system.

Ashwagandha first hit the U.S. market in 2008 and has been gradually rising in popularity to become one of the most used and widely available herbals today. Usage peaked after 2020 due to the increase in stress levels during covid-19 pandemic and has held firm as multiple users swear by its anxiety-relieving properties. You can find it online and in stores in the form of capsules, powders, gummies, or tablets.

Factors Influencing the Best Time to Take Ashwagandha

As the dosage timing for this herbal can vary, you may be asking yourself, “When should I take ashwagandha?” According to research, you can consume this key organic safely either in the morning or at night, but different factors impact which timing is ideal for you. In addition, whatever hour you choose, it’s best to take this herb with food to avoid possible mild stomach upset.

When is the best time to take ashwagandha? The first factor to consider is your intended purpose for taking the supplement. The benefits of this key herbal are not immediate and build up with consistent usage. Generally speaking, if you want to lower stress levels to improve sleep, an evening dosage may be best. For those seeking an energy boost, enhanced motivation and productivity, and lower day-to-day anxiety levels, it could be more effective to take ashwagandha in the morning.

When to take ashwagandha will also vary depending on the individual and their circadian rhythm. People who are typically low in energy in the mornings may benefit from taking it at that time, while those who experience a boost in vitality at night could benefit from the calming, sleep-inducing effects before bed.

Dosage is another key factor impacting when you take this herb, as the amount consumed can vary depending on the individual. Dosages may vary quite a bit depending on the supplement, and we suggest trying the recommended amount for the brand you choose both in the morning and evening to test its impact. Individuals sometimes experience the best benefits by dividing the dosage between morning and evening.

When is the best time to take ashwagandha? Clearly, both can be beneficial, and there are significant benefits for each case. Let’s delve into the arguments for taking this herbal in the morning or evening, to help you decide which is best for you.

Ashwagandha Supplements

Morning vs. Evening: Debating the Ideal Timing

Taking Ashwagandha in the Morning

If you’re looking for a boost of energy, sharper mental focus, and a decrease in stress levels to get you through the day with ease, consider taking ashwagandha in the morning with your breakfast. Besides helping you start the day in a calmer, lower anxiety mood, taking the supplement with your breakfast could help prevent gastrointestinal symptoms like stomach upset and nausea.

In addition, many people find it easier to remember to take the supplement in the morning as part of their routine. On the downside, it could lead to drowsiness during the day for some users depending on the dosage and individual factors.

Ashwagandha user Larry explains the benefits he is gaining from taking the dosage in the mornings, including lowering stress and decreasing night terrors during sleep:

I have always been very skeptical of anything that can alter your mind or change things with your body, but this has been a godsend. I have only been on this for 3 weeks, and have it in my coffee every morning. It started to help me with my PTSD, and after the first day, my night terrors were gone. I don’t seem to have had one night terror or flashbacks since I’ve been taking this, and it’s helped me to deal with stressful situations as well…

Taking Ashwagandha in the Evening

If your primary goal is to lower anxiety levels in the evening to help you fall asleep more quickly, enhance your rest quality, and increase total sleep time, consider taking your ashwagandha dosage at night.

Getting quality rest can help improve your energy levels during the day and boost your mood. However, for some people, taking this herbal supplement at night can lead to a surge of energy and instead disrupt rest. So, can you take ashwagandha at night?

In many cases, users find that taking the supplement at night helps prevent stomach upset, and they prefer to consume it on an empty stomach. However, the dosage may interfere with the action of other evening medications, so it’s important to check with a physician before beginning this regimen. One user raves about the benefits of taking ashwagandha at night:

I have been taking ashwagandha at night before I go to bed for two days. This herbal is so powerful it makes you feel brand new the next day and with a lot of energy. It calms you down and is very relaxing. It’s like depression left my body, and I can focus more. I don't take two, only one 500mg.

Expert Recommendations and Tips

According to the research, there is no one ideal determined time to take ashwagandha, as it depends on your goals, lifestyle, and other individual factors like circadian rhythm. Some experts suggest starting with a morning dosage and evaluating the impact on your mind and body. Herbalist Olivia Amitrano explains:

For a very small number of folks, it may make them feel initially a bit more energetic, so when taking it for the first time, I think it’s best to give it a try earlier in the day in order to gauge your response.

However, if your primary goal is to lower stress before bed to improve your sleep quality, many medical professionals such as board-certified clinical psychologist Shelby Harris, PhysD suggest an evening dosage is best:

Taking ashwagandha before bed, about 30 minutes to an hour earlier, could help relax you for better sleep. Using it daily might work, but start with a small amount and increase slowly to see what suits you best.

Additionally, Dr. Taher Saifullah,a certified physician in Anesthesiology & Pain Medicine, suggests that Ashwagandha is beneficial for managing stress and anxiety both in the morning and evening. In the morning, it aids in regulating cortisol levels, promoting a balanced stress response throughout the day, which is especially helpful for individuals experiencing high stress and anxiety during daytime hours. In the evening, Ashwagandha can be particularly beneficial for improving sleep quality by lowering cortisol levels and promoting relaxation. This preparation for sleep can lead to a more restful night, particularly for those who feel more anxious or stressed in the evening.

Ultimately, most professionals recommend basing your decision on your goals and lifestyle, and in many cases dividing up the dosage between morning and evening works best. For those who experience a slump in energy and motivation mid-day, a morning and afternoon supplement may be ideal. We recommend trying different options to see which timing and dosages are optimal for your needs and schedule.