When Should You Take Ashwagandha: Best Time of Day for Benefits

Benefits of Ashwagandha

With its wide range of health benefits, its no wonder why so many people are reaching for ashwagandha supplements to give them that extra boost they need to take on the day. Some of the top evidence-based ways ashwagandha can improve your health include:

• Reducing stress, anxiety, and depression
• Boosting brain function and memory
• Lowering blood sugar levels
• Increasing testosterone and fertility in men
• Boosting strength and muscle mass
• Fighting inflammation

How Does Ashwagandha Work?

The potent medicinal properties of ashwagandha come from the withanolides, a group of active compounds such as withaferin A and withanolide D, along with alkaloids and steroidal lactones. These compounds are thought to be the source of ashwagandhas stress-relieving, neuroprotective, anti-inflammatory, and immune-boosting abilities.

By helping to balance important hormones and reduce the effects excess cortisol has on the body while also protecting brain signaling, cell function, and more, ashwagandha is able to have systemic benefits throughout the body.

When Should You Take Ashwagandha?

Figuring out the optimal time to take ashwagandha depends largely on why you are taking it and what benefits you are seeking from the adaptogenic herb. The time of day you take ashwagandha can impact how effective it is due to the bodys natural circadian rhythms.

Taking Ashwagandha in the Morning

There are several key benefits to taking ashwagandha early in the day:

• Enhancing energy and alertness: Taking 300-500mg of high-quality ashwagandha root extract or powder in the morning may help provide a boost in energy levels, mental clarity, and focus to help you take on the day.
• Reducing anxiety: If you struggle with anxiety, taking ashwagandha after breakfast may help lower anxiety levels and improve mood throughout the day.
• Supporting memory and cognition: Studies suggest taking ashwagandha in the morning may help boost working memory, reaction time, and information processing while also protecting the brain from stress-related memory loss.

Taking Ashwagandha at Night

On the other hand, there are also advantages to taking ashwagandha supplements in the evening:

• Relieving stress: Taking 500-600mg of ashwagandha at night could help activate parasympathetic nervous system responses to help you wind down before bed.
• Reducing anxiety: Along with relieving stress, nighttime ashwagandha supplementation may support GABA neurotransmitter activity to promote relaxation and ease anxiety.
• Improving sleep: With its stress and anxiety-reducing abilities, studies indicate taking ashwagandha before bed can support falling asleep faster and staying asleep longer.

Balancing Morning and Nighttime Doses

For some people, the best option may be to take ashwagandha both in the morning and at night. Potential ways to supplement with ashwagandha morning and night include:

• Lower dose (300mg) in the morning for energy, focus and memory
• Higher dose (500-600mg) at night for stress relief and sleep support
• Larger dose (500mg) supplemented morning and night

Splitting up your doses this way can help promote an alert, productive day while ensuring you get the stress and anxiety-relieving effects before bedtime.

Ashwagandha Dosage Considerations

Along with the time of day you take ashwagandha, paying attention to optimal ashwagandha dosing recommendations is also important to consider:

• The clinically studied dosage for ashwagandha is 300-500mg once or twice daily.
• The optimal dosage depends on the form you are taking, your reason for supplementing, and how your body responds.
• Start with a lower dosage (300mg per day) and slowly increase to assess tolerance.
• Look for standardized root extract for optimal ashwagandha concentration and effects.

When buying an ashwagandha supplement, be sure to follow the recommended dosage guidelines on the packaging. Staying within the suggested dosage along with monitoring how you feel will ensure the best results.

Is it Safe to Take Ashwagandha Long-Term?

One of the best things about ashwagandha compared to medications and other herbal remedies is that it is generally very safe for long-term use. In fact, herbalists may recommend taking ashwagandha regularly for several months to get the most benefits.

Some signs you may need to reduce your dosage or frequency of ashwagandha include:

• Gastrointestinal upset like stomach pain, diarrhea or nausea
• Dizziness
• Excess fatigue

Staying within the recommended dosage guidelines and monitoring your bodys response can allow you to safely take ashwagandha supplements long-term.

Who Should Not Take Ashwagandha?

While ashwagandha is tolerated extremely well by most people, there are a few groups who should avoid taking ashwagandha supplements without first consulting their healthcare professional. These include:

• Pregnant or breastfeeding women: Due to lack of safety research, its best for pregnant and nursing mothers to avoid ashwagandha until more is known about its effects.
• Those taking medications: Since ashwagandha may impact drug metabolism, its important to check with your doctor about potential interactions with any medications or other supplements you take.
• People with autoimmune diseases: Based on its immune-boosting effects, ashwagandha could theoretically worsen some autoimmune conditions. Use caution or avoid taking it if you have an autoimmune disorder.

Its always wise to consult your physician before beginning any new herbs or supplements like ashwagandha if you have any underlying health conditions or concerns.

Maximizing Ashwagandha's Effectiveness and Benefits

Here are some key tips for getting the most out of your ashwagandha supplement for your health and wellbeing:

• Choose an organic ashwagandha extract made from the root for optimal concentration and effects.
• Look for standardized root extracts labeled to contain at least 5% withanolides.
• Carefully follow dosage guidelines based on the extract strength and your needs.
• Be consistent and take ashwagandha for at least 1-2 months to see results.
• Pay attention to when you dose for morning energy or nighttime tranquility.
• Stick to responsible supplementation under a doctors care if needed.

Using a high quality ashwagandha supplement responsibly alongside healthy lifestyle habits like a nutrient-rich diet, stress management practices, regular exercise, and adequate sleep can help boost results.

The Bottom Line

When it comes to deciding when to take ashwagandha for your needs, both morning and evening supplementation come with unique benefits. Taking ashwagandha can help stimulate energy and concentration during the day while bringing stress relief and sleep support at night.

Pay attention to when you need extra support, start with 300-500mg doses, assess your tolerance, and stick with responsible long term use. Pairing ashwagandha as part of your daily routine and balanced lifestyle can help you unlock its many evidence-backed health perks.

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.