This Is the Best Time to Take Ashwagandha, According to a Dietitian

As a dietitian, I hear a lot of buzz about ashwagandha. Maybe you’ve seen it on a supplement shelf, added to a tea, or read about it online, promising everything from stress relief to better sleep. But what’s the real story behind this herb, and when is the best time to take ashwagandha to reap the most health benefits?

Here, I’m breaking down what ashwagandha is, when to take it, and key safety information, so you can make the most informed choice for your wellness routine. Of course, before adding a supplement or vitamin to your routine, consult your healthcare provider. And remember, there’s no such thing as a magic pill; your experience may vary.

Ashwagandha, known scientifically as Withania somnifera, is a small evergreen shrub native to India, the Middle East, and parts of Africa. It is also sometimes called Indian ginseng or winter cherry. The name “ashwagandha” comes from Sanskrit and translates to “smell of the horse,” which refers to both the root’s unique aroma and its traditional use for building strength, according to the National Institute of Health (NIH).

In Ayurvedic medicine, ashwagandha is classified as an adaptogen. Adaptogens are plants and mushrooms that help your body respond or “adapt” to stress, anxiety, fatigue, and overall well-being. Think of them as a thermostat for your body, helping it to change and find balance when faced with physical or mental stressors.

Modern research has started to investigate these traditional uses. The most well-known and studied benefit of ashwagandha is its purported ability to help manage stress. Studies suggest it may help lower cortisol levels, a stress response hormone your body releases. By regulating cortisol, ashwagandha may help promote a sense of calm and reduce feelings of anxiety.

Beyond stress relief, people use ashwagandha for various other reasons, including:

Determining the “best” time to take ashwagandha depends on your personal health goals and how your body responds to the supplement. There isn’t a single, universally correct time, but we can use its effects as a guide.

For stress relief during the day

If your primary goal is to manage daily stress and anxiety, taking ashwagandha in the morning with your breakfast may be beneficial. This allows the adaptogenic effects to work throughout the day, helping you maintain a sense of balance and calmness as you navigate daily challenges. A morning dose may help stabilize your cortisol levels throughout the day, potentially preventing them from spiking too high during stressful situations.

For improved sleep at night

If you struggle with winding down in the evening or experience poor sleep quality, taking ashwagandha an hour or two before bed may be more effective for you. Its calming properties may help quiet a racing mind and relax the body, making it easier to fall asleep and stay asleep.

For energy and exercise performance

For those looking to enhance their workouts, taking ashwagandha about an hour before exercising may be helpful. This timing may support endurance and strength during your session.

For multiple considerations

A common approach is to split the dose. You could take a smaller amount in the morning to help with daytime stress and another smaller amount in the evening to promote restful sleep. This strategy allows for a more consistent level of support throughout the day and night.

Ultimately, consistency is key. Whichever time you choose, try to stick with it for several weeks to properly assess how it affects you. Pay attention to your energy levels, stress response, and sleep patterns to find the timing that works best for your body.

Consult their healthcare provider before adding a supplement to your routine. While ashwagandha is generally considered safe for most people, it’s not suitable for everyone. Certain individuals should avoid it.

• Pregnant and breastfeeding individuals: There is insufficient research to confirm its safety during pregnancy and lactation.
• People with autoimmune diseases: Individuals with conditions like rheumatoid arthritis, lupus, or multiple sclerosis should exercise caution. Ashwagandha may potentially make the immune system more active, which may worsen symptoms of an autoimmune disorder.
• Those with thyroid conditions: Ashwagandha may increase thyroid hormone levels. If you have a thyroid condition, especially hyperthyroidism, or are taking thyroid medication, you must speak with your doctor before using it.
• Individuals scheduled for surgery: Because ashwagandha may have a calming effect on the central nervous system, it’s recommended to stop using it at least two weeks before surgery to reduce the risk of interactions with anesthesia.

When taken in recommended doses, ashwagandha is often well-tolerated. However, some people may experience side effects, especially at higher doses. These may include:

• Upset stomach
• Diarrhea
• Nausea and vomiting

Taking ashwagandha with food may help minimize these digestive issues. High doses have also been linked to liver problems in rare cases, so it’s important to stick to the dosage recommended on the product label or by a healthcare professional.

Ashwagandha may also interact with several types of medications. Be sure to talk with your doctor or a registered dietitian if you take certain medications, like immunosuppressants, sedatives, or blood pressure medications.

The NIH reports that the long-term safety of the supplement is not known, so exercise caution and again, speak with your healthcare provider before adding it to your routine.

Finding the right time to take ashwagandha may make a difference in how it supports your goals. Whether it’s starting your day with a sense of calm, winding down for better sleep, or powering through a workout, timing is everything. Personally, I love how flexible this herb is: morning, evening, or even split doses, it’s all about what works best for your body. Stick with it consistently, pay attention to how you feel, and let ashwagandha do its thing. With the right timing, it can be a game-changer for your wellness routine.

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.