When is the Best Time to Take Ashwagandha Supplements

What is Ashwagandha?

Ashwagandha (Withania somnifera) is an ancient medicinal herb that has been used in India's traditional Ayurvedic medicine for over 3,000 years. The name Ashwagandha comes from the Sanskrit language and means "smell of horse" as it is said to impart the vigor and strength of a stallion.

Also known as Indian ginseng or winter cherry, ashwagandha is an adaptogen meaning it helps the body manage stress more effectively and maintain homeostasis. Adaptogens like ashwagandha exhibit a nonspecific enhancement of the body's ability to resist a stressor by increasing immunity, energy levels, and improving cognition.

The Many Health Benefits of Ashwagandha

Modern science has validated many of ashwagandhas traditional uses. Studies suggest ashwagandha supplements may:

• Reduce blood sugar levels in people with diabetes and improve insulin sensitivity
• Lower cortisol levels, alleviate anxiety and ease symptoms of depression
• Enhance muscle strength and endurance
• Slow memory loss associated with Alzheimers disease
• Have anti-inflammatory and anti-tumor properties that fight infections and certain cancers
• Increase testosterone levels and improve fertility in men

The root and berry of the ashwagandha plant are most commonly used medicinally for their healing properties. Ashwagandha supplements are available in powders, capsules and tinctures.

When is the Best Time to Take Ashwagandha?

The ideal time you take ashwagandha depends largely on why you are taking it. But some general recommendations will maximize absorption while avoiding any chance of insomnia.

Morning or Early Afternoon

As ashwagandha gives an energetic boost for most people, taking it early in the day on an empty stomach is preferred. This stimulant effect can interfere with sleep if taken too late in the day.

Most healthcare practitioners recommend taking ashwagandha supplements first thing in the morning, at least one hour before breakfast. Alternatively, early afternoon is also suitable if you have already eaten an early lunch.

The Best Dosage Times for Specific Benefits

While morning or early afternoon works well as a general rule, you may find different timings and dosages are optimal if targeting some specific ashwagandha benefits.

To Reduce Anxiety

For people taking ashwagandha to combat anxiety, depression or insomnia, dosing twice per day may have more impact than a single dose. Take the first dose in the morning and the second midday. Splitting your dosage allows for steadier delivery of anxiety-reducing effects.

To Boost Strength

Research indicates taking ashwagandha in the evening enhances muscle strength and endurance more than daytime consumption. If you are an athlete or into bodybuilding, take 600-1000mg about 45-60 minutes before your workout for the best fitness results.

To Increase Testosterone

For optimal testosterone production and erectile function, studies suggest taking between 500-600mg of high concentration ashwagandha root extract per day, for at least 12 weeks. Split this into two doses per day one early morning and one around mid-afternoon.

As ashwagandha can increase testosterone and improve fertility for some people, it is also sometimes used as an aphrodisiac for boosting libido and sexual function in both men and women.

How Long Does it Take Ashwagandha to Work?

It may take 4-6 weeks of consistent ashwagandha intake to experience the full benefits. Withania somnifera induces long-term changes in various neurotransmitters, cellular processes and metabolic pathways throughout the body and brain to improve health and vitality.

That said, some people report feeling positive effects of ashwagandha supplementation within just 3-5 days. In studies examining its anti-anxiety and antidepressant effects, benefits have been observed within just 30 days of treatment.

How Long Do Ashwagandha Effects Last After Stopping?

Many of the positive benefits you obtain from taking ashwagandha remain for some period after you discontinue using it. But it varies for different effects.

Studies show ashwagandhas anti-inflammatory and anti-tumor benefits lasted over 45 days after stopping supplementation. The significant improvements in memory and cognitive function were still evident 60 days after treatment ceased.

However some effects wear off more quickly within 14-28 days following your final dose. So you may need to take ashwagandha long-term and consistently to maintain certain benefits.

Is it Safe to Take Ashwagandha Every Day?

For most healthy adults, taking ashwagandha daily for a period of months is considered safe based on long histories of traditional use and more recent research. However there are some important caveats to be aware of.

Potential Minor Side Effects

Some people report experiencing nausea, diarrhea, headaches or appetite changes when starting ashwagandha supplementation. These minor side effects typically resolve within a few weeks once the body has adjusted.

Contraindications and Special Populations

While ashwagandha is very well tolerated by most, there are some groups that should approach with caution or avoid completely.

Pregnant and breastfeeding women should always consult their doctor first, as ashwagandha may stimulate uterine contractions. Those taking sedative medications should monitor for excessive drowsiness. And individuals with autoimmune diseases need medical guidance due to effects on the immune system.

Additionally, ashwagandha has the potential to alter thyroid hormone levels so those with thyroid issues should have levels monitored periodically.

It is always advisable to consult your doctor or pharmacist about potential interactions or contraindications with any supplements or prescription medications you may be taking.

Risk of Heavy Metal Exposure

Perhaps the biggest concern with taking ashwagandha long term is the risk of it containing dangerously high levels of toxic heavy metals like lead, mercury and arsenic. These have been detected in some commercial ashwagandha products.

Seeking out high quality supplements from reputable brands that source from areas of India with lower contamination risk and lab test for purity can minimize any issues.

How to Choose the Best Ashwagandha Supplement

With ashwagandha growing in popularity worldwide, the number of supplements on the market has exploded making it tricky to select the right one. Here is what to look for:

Organic Ashwagandha Root Extract

The root is the most medicinally potent part of the plant. Organic root sourced from central India generally has higher withanolide content. This indicates an extract with greater concentrations of the active ingredients.

Concentration Percentages

Look for supplements listing at least 5% withanolides or 1.5% withaferin A. These concentrations provide effective therapeutic dosing.

Third Party Testing

Reputable companies batch test products at independent labs to verify no pesticide residues, molds or heavy metals like lead and arsenic.

Certified Manufacturing Facilities

Seeking brands that follow cGMP standards ensures high quality processing procedures for identity, purity potency and consistency between batches.

An ashwagandha supplement that meets these criteria will provide you with the safest, most potent extract to enjoy all the health and vitality benefits this incredible adaptogenic herb offers.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.