When is the Best Time to Take Ashwagandha?

Published on January 24, 2023


By Kristen Boye BS, Natural Health

Kristen Boye

Kristen Boye is a natural health expert, writer, copywriter, and editor. Kristen was raised on an organic farm in British Columbia which inspired her life’s work. She holds a Bachelor’s Degree in Natural Health, is a Certified Natural Foods Chef, co-owner of a medicinal herb farm, and is a natural foods and children’s health advocate. Kristen lives with her husband and two children on their medicinal herb farm in Western North Carolina.

https://www.holisticwritingconcepts.com

Ashwagandha, also known as Ashwagandha Root, Indian Ginseng, Winter Cherry, or Withania somnifera, is a popular herb for supporting stress response, hormonal balance, sleep, mental well-being, and more.* REF#380

If you’re reading this article, you’re likely familiar with this herb and trying to determine when to take Ashwagandha for the best results.

The short answer is: It may not matter when you take Ashwagandha as long as you take the right amount and practice consistency.

However, timing your Ashwagandha dosage can make all the difference in achieving the results you want.

This article will examine the latest science and research on determining the best time of day to take Ashwagandha, including: 

  • How to find a clean and authentic Ashwagandha supplement 
  • Information on optimal dosage
  • When to take Ashwagandha for specific health concerns*
  • How long it takes to see results*

How to Find a Clean and Authentic Ashwagandha Supplement

Before we talk about the best time to take Ashwagandha, it’s important to know how to find a high-quality supplement.

Unfortunately, Ashwagandha’s recent surge in popularity has led many growers and manufacturers to cut corners in producing quality products.

This could mean raw materials are being grown in an artificial environment with excess pesticides and herbicides, resulting in an inferior product. 

It could also mean manufacturers are skipping proper safety testing for identity, contaminants, and potency. 

Therefore, when buying any herbal supplement, it is crucial to look for an authentic, clean, and potent product from a trusted source.

Here’s what to look for in a high-quality Ashwagandha supplement:

  • No artificial flavors, colors, preservatives, or fillers.
  • Full-spectrum Ashwagandha root and root extract provide the maximum benefit from the herb.
  • Third-Party Certified Organic.
  • Third-party testing for identity, purity, and contaminants such as heavy metals, mold and mildew, pesticide residues, and more.
  • Transparency in sourcing: Gaia Herbs' “Meet Your Herbs” traceability platform, for example, allows you to see exactly where the herbs in a specific formula were grown and sourced.

Gaia Herbs offers several Ashwagandha supplements that meet this criterion, including:

Our Ashwagandha supplements also contain standardized amounts of withanolides, the active plant component responsible for many of its beneficial properties. REF#381

Whether you’re interested in an Ashwagandha tincture, capsule, gummy, or powder, the above criterion will help you avoid potential quality and potency issues.

How to Dose Ashwagandha

Determining the best Ashwagandha dosage for your needs isn’t an exact science.

Always check with your doctor or healthcare practitioner if you’re unsure how much Ashwagandha to take for a specific health concern.

For general dosing, we can draw from traditional use and modern research to determine a reasonable starting point.

  • Traditional Ayurvedic practitioners of the past did not use a standardized dosage for every person. Typically, formulas were tailored to the individual.
  • Recent studies on Ashwagandha for various health concerns used an extract dosed at 250–600 mg daily. 
  • The most common dosage used in studies is 300 mg twice daily (once in the morning and once in the evening) for a total of 600 mg. 
  • Research has shown full-spectrum Ashwagandha is generally safe to take even at higher doses and rarely interacts with most medications. REF#382 REF#383 REF#384 REF#385 REF#386

However, we don’t know the side effects of taking it for longer than eight months at a time.

Always talk to your doctor if you’re taking medications, have an allergy or sensitivity to nightshades, or have a chronic condition before taking Ashwagandha.

The best Ashwagandha dosage depends on various factors, including: 

  • The type of Ashwagandha: Full-spectrum is safest vs. purified isolates of alkaloids. 
  • The form of Ashwagandha: For example, Gaia Herbs Ashwagandha Gummies have a higher dose per serving than our Ashwagandha Root. So be sure to check the labels.
  • Whether it’s a pure Ashwagandha supplement or one combined with other herbs: Superfood powders containing Ashwagandha and other herbs, for instance, may have less Ashwagandha per serving than a 100% Ashwagandha powder.
  • The person’s size, state of health, digestive health, and health goals.

Based on the daily range used in human studies, 250 - 600 mg daily is generally a good starting point.

For more details, check out: Ashwagandha Dosage—How to Take Ashwagandha Effectively.

Tips on When To Take Ashwagandha for Specific Health Concerns

As previously mentioned, in most human studies on Ashwagandha, the root extract was administered twice daily at approximately 120-300 mg per dose for a total of 240-600 mg total per day. REF#387 REF#388 REF#389 REF#390 REF#391 REF#392

Get the specifics on dosing in: Ashwagandha Dosage—How to Take Ashwagandha Effectively.

However, taking Ashwagandha twice daily is not for everyone.

If you have adrenal health issues, trouble sleeping, or low energy in the mornings, you may want to time your Ashwagandha differently.

Ashwagandha has been shown to support your adrenals in the normal production of cortisol (your body’s master stress hormone) via the HPA axis (Hypothalamus-Pituitary-Adrenal). REF#393

Therefore, taking Ashwagandha before bed may be helpful to promote relaxation and better quality sleep. REF#394 REF#395 REF#396

However, if you lack energy in the mornings, taking your Ashwagandha upon waking could offer support via your cortisol awakening response.*

The cortisol awakening response refers to naturally higher levels of cortisol a healthy person should produce after a sustained period of rest. REF#397

This is related to the hypothalamus-pituitary-adrenal (HPA) axis, which controls cortisol secretion within the sleep cycle and your stress response. REF#398

So, when should you take Ashwagandha for the best results?

It depends on your health concerns and goals.

However, it may be worth trying a larger dose right before bed if you have trouble sleeping at night.

If you struggle with energy dips in the morning, try taking a smaller dose when you wake up.

If you’re taking Ashwagandha for general physical, mental, and emotional well-being, hormone, or stress support, it probably makes sense to divide the dose.*

Many people also wonder when to take Ashwagandha to support post-workout recovery.

A systematic review of 12 studies published in the Journal of Function Morphology and Kinesiology also found Ashwagandha more effective than placebo for supporting strength and power, cardiorespiratory fitness, and fatigue/recovery in healthy men and women. REF#399


Study participants took between 120 mg and 1,250 mg daily of 100% Ashwagandha root extract, not necessarily after their workouts.

Therefore, taking Ashwagandha right before or after exercise does not appear necessary to experience its benefits. Per the studies, you can take it any time.

Gaia Herbs Adaptogen Performance Mushrooms & Herbs combines Ashwagandha with other energy, endurance, and adrenal-supportive herbs, making it a popular choice for athletes and exercise enthusiasts.*

How Long Does it Take to See Results From Ashwagandha?

Monitoring your results is key when determining the best time of day to take Ashwagandha.

As you track your progress, remember that herbs, including Ashwagandha, typically take time to work. 

How long? It depends on many factors, and different people report very different experiences. 

For example, many people feel immediate relaxation and desire to rest from taking Ashwagandha before bed.*

However, most of the studies referenced in this article lasted at least eight weeks. 

Remain consistent and talk to your practitioner about adjusting your timing or dosage if you aren’t getting results within a few weeks to a couple of months.*

A Few Helpful Tips on Taking Ashwagandha Consistently

With what you’ve learned in this article, you’re ready to start experimenting with the best time to take Ashwagandha or work with your practitioner to determine the best course of action.

Here are a few helpful tips for taking Ashwagandha consistently:

  • Consider capsules or a tincture to save time during the morning crunch. 
  • Everyday Adaptogen® is fantastic for blending into smoothies or shakes. It combines Ashwagandha with complementary herbs such as Maca, Cordyceps, Rhodiola, Shitake, and Schisandra, making it an excellent choice for athletes or anyone needing quick energy support.*
  • For a higher dose of full-spectrum Ashwagandha, consider Ashwagandha Gummies, with 6 grams of Ashwagandha per fruit-sweetened serving.
  • Gaia Herbs Golden Milk is a tasty and soothing way to enjoy an evening dose of Ashwagandha as you settle in for the night.
  • SleepThru® or Sleep Gummies are perfect for keeping on your nightstand to take just before bed.*

Want to Learn More about Ashwagandha’s Many Potential Health Benefits?

We have an extensive library of information to help you on your journey to greater well-being.

Check out the following for more information on Ashwagandha:

REFERENCES:

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