Ashwagandha root extract is one of the best natural remedies belonging to the class of ayurvedic herbs that are beneficial for the body in reducing stress hormone and anxiety levels, among other health benefits.
Additionally, ashwagandha root possesses antioxidant properties that help boost the immune system and balance the sleep-wake cycle.
However, despite the many health and medicinal benefits, it can present some digestive discomfort. So, determining the right time to take ashwagandha can help prevent the onset of distressing side effects.
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When Is The Best Time To Take Ashwagandha?
Ashwagandha can be taken at any time of the day, either in the morning or at night, but you may wish to determine the best time based on the purpose of using ashwagandha roots.
For instance, if you want to relax, relieve stress, and energize, your preferred time to take this adaptogenic herb may be in the daytime. On the other hand, if you want to experience benefits for improved good quality sleep, it may make more sense to take it at night time.
Many studies show that ashwagandha is typically consumed twice daily for maximum benefits (1). However, some studies have also investigated the effects of ashwagandha extract when administered in a single daily dose (2).
In addition, clinical studies suggest that it is safe to take ashwagandha morning or night either on an empty stomach or with meals without too many side effects.
However, if you have low tolerance, you are sensitive, and likely to experience stomach discomfort, it may be best to avoid ashwagandha on an empty stomach.
Instead, you may wish to take ashwagandha along with a meal or a small snack to achieve the desired results.
Another thing to remember is that ashwagandha takes its time to show results, and experts recommend taking it for at least one month to experience any noticeable effects.
Taking Ashwagandha In The Morning
If you continuously feel fatigued, taking ashwagandha in the morning can help give you a power boost.
Its adaptogenic properties can help lower stress levels and regulate stress response which may otherwise be taking a toll on your energy levels.
Due to rejuvenating features that improve focus, calmness, and energy without the buzz of caffeine, ashwagandha has also been used to manage recovery from illness and promote vitality. Therefore, contemporary research shows it improves physical endurance as well.
One study of 50 healthy adults showed that ashwagandha tablets improved athletic performance indicators like muscle mass and strength, exercise endurance, and cardiorespiratory endurance in participants who were treated daily for 12 weeks (3).
Many people also take ashwagandha during the day instead of coffee as it boosts energy but does not cause jitters and isn’t addictive either.
Instead, it is easy to make ashwagandha part of your daily routine in combination with multivitamins so that you can support your everyday health needs and your body can perform at its best.
Taking Ashwagandha At Night
Many people take ashwagandha at night to enhance their quality of sleep. It is often prescribed to people with insomnia, reduce stress, and look to rest better.
The primary active ingredients in ashwagandha are known as withanolides that benefit from easing stress.
Stress has long been associated with poor sleep quality, and using an ashwagandha supplement may bring about significant improvements in better sleep.
Ashwagandha acts on lowering stress hormones, cortisol levels, has anti-inflammatory and antioxidant benefits and minimizes symptoms associated with stress and anxiety, which may help resolve sleep problems.
It is one of the ingredients found in moon milk, which is basically a blend of spices and adaptogens used for boosting restful sleeping.
One double-blind, randomized, placebo-controlled study shows that ashwagandha, when administered to insomnia patients at a dose of 300 mg extract twice daily, could improve sleep parameters (4).
Does The Form of Ashwagandha Matter?
Ashwagandha is available in different forms, including capsules, tablets, tea, and oil. You can also get ashwagandha in a powdered option if you like. This gives users many options to choose the kind of supplement they prefer.
People who prefer to intake ashwagandha as a liquid can have it as their morning tea, while others who don’t mind swallowing can go for the pills taken twice a day after meals or once after breakfast.
Ashwagandha powder form is a convenient option for people looking to reduce stress and improve sleep quality as it is easy to mix it with warm milk before bed. Or, if you are vegan, you can mix ashwagandha powder with water and drink up before bedtime.
The oil is another option that can help you relieve muscle tension and can be a very effective treatment for arthritis and muscle soreness after a workout or a long day.
It is best to take ashwagandha oil and slightly warm it up before massaging it onto the whole body. Then, leave it on for 30 minutes before taking a shower.
Choosing the right kind of supplement will also help users evaluate tolerability. In addition, it is essential to take ashwagandha in doses that are considered safe, as high doses may cause nausea, diarrhea, or vomiting.
The effectiveness of ashwagandha capsules has best been observed when taken in small to medium doses between 250 to 500 mg.
How Long Does It Take For Ashwagandha To Work?
How long ashwagandha takes to work will depend on a few different factors such as lifestyle choices, diet, sleep, and exercise habits.
The effectiveness can vary easily from one person to the next, but most people can expect the initial outcomes between 15 to 45 days of consumption.
However, it is essential not to exceed the recommended ashwagandha dosage to see faster results as it takes time to produce immediate results.
If you’re looking for simple effects like a reduction of cortisol, high blood pressure, or blood sugar, you may be able to see positive results in as little as two weeks. However, the supplements’ full effect might take up to 60 days.
Though if you’re looking for full anti-anxiety effects, you will likely have to continue using the supplements for a month or two before you notice any significant difference.
Likewise, physiological changes, including testosterone levels, fertility, and body fat changes, can take much longer to become apparent.
Generally, for best results, it is recommended to use ashwagandha gradually over at least a month or four to five weeks. Therefore, most studies indicate that a daily supplement routine of ashwagandha can start working and show positive effects in about 8 – 12 weeks.
Conclusion
Ashwagandha is an adaptogen with various benefits that can be enjoyed when taken daily for a prolonged period.
The best time for taking ashwagandha depends on the condition you address, but morning doses tend to lead to a reduced stress and energetic day, while evening doses may promote better sleep.
If you’re looking for an all-around health boost, consider adding ashwagandha supplements to your daily routine.