When Is The Best Time To Take Ashwagandha? Detailed Answer

Published on December 19th, 2022

Last updated on March 8th, 2023


Have you ever heard of such a great plant as ashwagandha? If not, you’re missing out on the many benefits of this powerful adaptogen. Unless you’re a chemist, you probably don’t know what adaptogens are.

So, ashwagandha is a plant used in traditional Indian medicine for centuries. It is often called “Indian ginseng.” The root of the ashwagandha plant is believed to have medicinal properties. And it is widely used as a treatment for various diseases. There is not much scientific evidence to support the use of ashwagandha. Some people claim that it can help treat anxiety and stress.

In this article, we’ll take a closer look at what ashwagandha is and its benefits. But the main question is when is the best time to take ashwagandha? Let’s take a closer look.

What Is Ashwagandha


Ashwagandha is a perennial shrub native to the Indian subcontinent. It is in the nightshade family. It has yellow, foul-smelling flowers and orange fruits that resemble physalis. In botany, scientists characterize this plant as Withania somnifera.

People have used ashwagandha in traditional Ayurvedic medicine since ancient times. Now it is gaining popularity in modern Western societies as well. Ashwagandha contains a lot of antioxidants. They help fight free radicals in our bodies. You can use ashwagandha as an adaptogen. An adaptogen is a substance that helps the body cope with mental and physical stress.

Today manufacturers make ashwagandha as a powder and capsules. The powder is made from dried ashwagandha root. It has a bitter taste, so it is better to take it in capsules. There are different options for taking ashwagandha. Some prefer to take ashwagandha in the morning, and some the other way around. Let’s take a closer look at the benefits and options for taking this medicine.

What Are The Benefits Of Ashwagandha

Ashwagandha powder

Many therapeutic properties of the plant are due to the high concentration of withanolides – the lactoid steroids vinifera A and withanolide A, named after the plant itself. These bioactive molecules have beneficial effects on metabolism, hormone levels and neurotransmitters. These are all very complex chemical compounds. And you and I, it’s hard to know if it’s good or bad. We need to know the benefits of ashwagandha and the best time to take it.

Do you want to take advantage of the potential benefits of ashwagandha? If so, you may wonder when is the best time to take it. Let’s take a look at each benefit. And at the same time, let’s find out when it’s best to take ashwagandha. After all, taking ashwagandha can vary depending on your goals and needs.

1. Helps Fight Stress

You probably realize that stress is very unpleasant. But you certainly don’t want to endure it. It is where ashwagandha comes to your rescue at night and day.

Stress increases the hormone cortisol, which our body consists of. High levels of the stress hormone increase the risk of cardiovascular disease. It also contributes to the accumulation of belly fat. So when you are surprised that your belly fat is growing, you need to reduce your stress. Cortisol also negatively affects cognitive function.

As you can see, cortisol brings a lot of problems. So, you need to reduce its levels as soon as possible. And as you have already guessed, ashwagandha can help you. Ashwagandha extract lowers cortisol levels by 28-30%. It enables you to adapt to stressors.

In 2008, scientists decided to experiment. People who participated in the experiment took ashwagandha at night and day. They took it for 1-2 months. The result was immediate. After a short time, people noticed a reduction in symptoms of chronic stress. Among them:

  • Sleep and appetite improved;
  • Constant fatigue disappeared;
  • Irritability and forgetfulness disappeared;
  • Headache disappeared;
  • Difficulties in concentrating also disappeared.

Scientists observed the same effect in a later study. People who participated in the experiment took the supplement at home, 600 mg a day. Over two months, taking ashwagandha at night and during the day changed people’s lives. It increased the participants’ ability to cope with stress. Overall, people noticed an improvement in their quality of life after taking it.

So, have you decided to take ashwagandha as part of your fight against stress? Then you need to know the best time to take ashwagandha! It is ideal if you take two doses a day. As an adaptogen, ashwagandha can help regulate your stress response. Of course, you can succumb to a stressful situation at any time. That’s why you need to take the drug all the time. Try taking it twice a day after meals. You should take ashwagandha after dinner, and at night, before going to bed. Ashwagandha does not cause drowsiness. So you can take it at any time.

2. Relieves Symptoms Of Anxiety And Depression

Ashwagandha not only helps you fight the symptoms of stress. It has a beneficial effect on the psyche. Scientists did one study and found exciting results. Taking ashwagandha reduces symptoms of anxiety and depression. That’s just for taking it for six to eight weeks.

This effect is probably due to its impact on gamma-aminobutyric acid (GABA) receptors. It is the primary neurotransmitter. It participates in the processes of inhibition in the nervous system. Scientists link its deficiency with a wide range of mental illnesses.

What is the best time to take ashwagandha for symptoms of anxiety and depression? To ensure you get the most benefit from the plant, take 1-2 capsules at a time. You should drink ashwagandha in the morning and then in the evening for eight weeks. Doctors consider this dosage safe and effective. If you are already taking antidepressants or other medications, you may need a higher dose to achieve a therapeutic effect.

3. Improves Brain Function

Ashwagandha has significant positive effects. It affects memory and other cognitive functions in people with brain disorders. Researchers believe that you can use ashwagandha supplements to improve your health. We are talking about using ashwagandha as part of therapy for needs such as:

  • Dementia;
  • Memory loss;
  • Parkinson’s disease;
  • Brain damage caused by strokes.

Ashwagandha can help healthy people as well. If you take 250 mg of ashwagandha in the morning and at night, you will have positive results.

4. Improves Metabolic Health

Ashwagandha increases insulin production. As a result, cells are twice as likely to absorb glucose from the blood. It lowers sugar levels in both people with diabetes and healthy people.

In addition, ashwagandha lowers cholesterol levels. And it also lowers levels, most importantly, of low and very low-density lipoproteins. These are compounds that increase the risk of blood vessel blockages.

So taking ashwagandha can serve as a prophylactic:

  • Metabolic disorders;
  • Diseases of the cardiovascular system.

It benefits people who are overweight and have a sedentary lifestyle.

The best time to take ashwagandha for mental health is in the morning and at night. For metabolic health, take it after meals with food or a snack.

5. May Help Treat Cancer

Withaferin A is capable of inducing apoptosis. It is the programmed death of cancer cells. This substance ensures the production of reactive oxygen species inside cancer cells. It is how they disrupt their function. They increase the sensitivity to apoptosis and prevent the growth of new tumours.

Some scientists in research have revealed an interesting fact. Ashwagandha extract improves the condition in:

  • Breast cancer;
  • Lung cancer;
  • Colorectal cancer;
  • Brain Cancer.

If you want to do preventive medicine, take ashwagandha. You can drink ashwagandha at night and in the morning.

6. Improves Reproductive Health In Men

Taking ashwagandha increases the quantity and quality of sperm. It increases levels of the male sex hormone testosterone. Also, ashwagandha helps increase the luteinizing hormone. It stimulates testosterone production in the Leydig cells in the testicles.

In one study, for example, taking 5 grams of ashwagandha a day improved sperm quality in infertile men. After three months, 14% of the participants’ partners became pregnant.

You know what to do if your partner has reproductive problems. Ashwagandha will help you, but the important thing is that you choose the best time to take it. You should take the herb in the morning and evening for two months.

7. Increases Strength And Muscle Mass

We have already told you two critical indicators of ashwagandha:

  • It increases testosterone levels;
  • It improves muscle insulin sensitivity.

As a consequence, it’s suitable for your strength levels.

Scientists conducted another study. The essence of the study was that the participants took 0.75-1.25 grams of ashwagandha a day. They did this for a month. Taking ashwagandha helped the participants to increase their strength significantly. More precisely, we are talking about the power of:

  • the back extensors;
  • quadriceps muscles of the anterior surface of the thigh. 

And also, taking ashwagandha helped:

  • Increase grip strength;
  • Increase muscle mass;
  • Decrease the amount of fat in the body.

In another study, men took ashwagandha in the morning and evening for eight weeks of training. They increased their working weight in the bench press by 43% more than in the placebo group. And in the leg curls, they increased the weight by 32%.

The men who took ashwagandha had a 38% increase in arm circumference and a 55% increase in chest size. The fat layer, on the contrary, decreased – the first threw off 3.5% of fat, the second – only 1.5%. Want to increase muscle strength? Take ashwagandha twice a day.

8. Helps Sleep Good

Ashwagandha has a calming effect and is taken to reduce stress. Taking it can reduce cortisol levels in the body, which helps to relax and sleep better at night.

But when is the best time to take ashwagandha? Most studies also recommend taking ashwagandha in the morning to see the best results. Taking it twice a day can help your body maintain balance in your adrenal system.

Side Effects Of Ashwagandha

The best time to take ashwagandha we have already figured out. But what about the side effects? Ashwagandha is generally considered a safe drug. But, some people may experience these side effects. Examples are: 

  • nausea;
  • headache;
  • drowsiness;
  • Stomach discomfort.

Therefore, we recommend that you start taking ashwagandha in small doses. This way, you will reduce the risk of these symptoms.

Side effects from taking ashwagandha are rare. But some people are not recommended to experiment with the Indian herb:

  • Pregnant women and women during lactation;
  • People with autoimmune diseases. For example, rheumatoid arthritis, type 1 diabetes, systemic lupus erythematosus, autoimmune thyroiditis;
  • Those who take medications for thyroid disorders;
  • Those who take medications that affect blood sugar and blood pressure.

How To Take Ashwagandha Supplements

For ashwagandha to do your body only good, you must choose the best time and dosage to take it. Before taking it, be sure to consult your general practitioner. 

Ashwagandha comes in the form of powder, tablets, or capsules. Typically, one capsule contains 250 to 450 mg of powder from the shrub’s roots and leaves. But you can also find it in liquid form. Many people prefer ashwagandha in liquid form.

Scientists have yet to determine the daily allowance of this plant entirely. In most studies, taking 450-500 mg of ashwagandha daily has shown good results with no side effects. You must follow the manufacturer’s recommendations on the package when choosing a dosage.

As for the duration of the course, the optimal period is 2-3 months. Such a period does not cause addiction or withdrawal syndrome.

Bottom Line

In conclusion, ashwagandha has many potential benefits for your health and well-being. For best results, you should understand what you are taking it for. In some cases, you will only need to drink ashwagandha at night. In other cases, you will need to drink ashwagandha twice daily – in the morning and evening. Choose an average dosage of 300-500 mg per day. It will help your body maintain balance. And you will enjoy the many positive effects of ashwagandha. 

So when deciding whether to take ashwagandha, consider whether you have any diseases. The supplement can negatively affect diseases. Always consult your doctor first. 

If you want to take ashwagandha, you can combine it. Our Happy Mind liquid drops will help you comprehensively. An innovative blend of adaptogens and vitamins designed to improve mood, neurological function, and well-being. We have already mentioned that ashwagandha has a calming effect. Thus, we recommend drinking it at night to restore your sleep rhythm and improve the quality of rest. Retake ashwagandha with Happy Mind drops in the morning to maintain daily balance. 


When to take ashwagandha?

The best time to take ashwagandha is in the morning or evening. It has a calming effect and can help reduce cortisol levels in the body, which may improve sleep quality. Ashwagandha also helps maintain balance in your adrenal system when taken twice daily.

Can I take ashwagandha without pause?

No. We recommend taking ashwagandha for a period of two to three months. Then take a break for at least a week before resuming the course. It will help prevent addiction or withdrawal syndrome from developing.

Can I combine ashwagandha with other supplements?

Yes, combining ashwagandha with other supplements may be beneficial. For example, our Happy Mind drops provide an innovative blend of adaptogens and vitamins designed to improve mood, neurological function, and well-being.

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