When Should You Take Ashwagandha for Best Results?

By Bridget Reed
Medically Reviewed by:

Heidi Wright, BSN, RN, PCCN, and Certified Master Herbalist

When Should You Take Ashwagandha for Best Results?

February 02, 2024

Ashwagandha, a name you might have stumbled upon while exploring natural wellness solutions, has been a beacon of hope for many seeking holistic well-being. As this age-old herb grows in popularity in modern health circles, there's a budding interest not just in its potential benefits, but also in the optimal timing for its consumption. After all, with any supplement, the 'when' can be just as pivotal as the “what.” 

As we take this enlightening journey into the heart of ashwagandha, let's talk about optimal intake and why timing truly matters.

What Is Ashwagandha?

Steeped in ancient wisdom, ashwagandha traces its roots to the Indian subcontinent, where it's been a staple in Ayurvedic practices for centuries. Revered for its adaptogenic properties, it was traditionally employed to rejuvenate and enhance vitality. Its botanical name, Withania somnifera, gives a nod to its believed soothing attributes.

At the heart of ashwagandha's power lie its active components, notably withanolides. These compounds play a pivotal role in the herb's ability to support various structures and functions within the body. When consumed, they interact with our system, providing potential benefits ranging from support for cognitive function to support for overall health.

What Should You Know About Ashwagandha Timing?

The saying "timing is everything" holds especially true for ashwagandha. While its benefits are vast, the timing of intake can influence its impact on our body. First, there's the matter of absorption — like many supplements, the body's ability to absorb and utilize ashwagandha can vary based on factors like the presence of food in the stomach or the body's circadian rhythms.

For those seeking cognitive boosts or stress relief, taking ashwagandha in the morning might harness its potential to invigorate the mind and support the body's stress response. On the flip side, if you're leaning on ashwagandha for its soothing effects, evening intake might be ideal, aligning with your natural wind-down phase. 

Morning Intake

Mornings can often set the tone for the rest of the day. Introducing ashwagandha as part of your morning routine can be a great way to support brain function, providing clarity and focus as you tackle your daily tasks.

In addition, its adaptogenic properties can come into play, potentially helping to balance stress hormones and set a serene stage for the day ahead. Speaking of mornings, kickstarting your day with our Functional Teas — crafted with healing ingredients like ashwagandha and invigorating Sencha green tea — can amplify your wellness journey from the get-go.

The morning is also a time when many people consume breakfast, other supplements, or medications. The presence of food or other compounds might influence the absorption and efficacy of ashwagandha. It's vital to be aware of these potential interactions and perhaps consider spacing out intake times if needed.

Evening Intake

Evenings are generally a time of unwinding. This makes ashwagandha's soothing properties a potential fit for nighttime. Its intake can support better sleep quality, set the stage for a peaceful night, and even assist with muscle relaxation, aiding in the body's natural rejuvenation process.

Before or After Workouts

For individuals involved in regular physical activity, ashwagandha can offer beneficial effects. Consuming it around exercise sessions may enhance muscle strength, aid recovery, and improve overall performance.

During Periods of Tension

Life throws curveballs, and during heightened stress phases, ashwagandha can offer its supportive touch. By aiding in maintaining healthy stress levels and supporting the central nervous system, it becomes a valuable tool in challenging times.

Alongside Other Supplements or Medications

If you're someone who juggles multiple supplements or medications, timing becomes crucial. While ashwagandha boasts a holistic profile, it's always best to be aware of potential interactions. Consulting with a healthcare professional about the optimal timing can ensure you garner the most from each supplement while maintaining harmony within your regimen.

How Can You Personalize Your Ashwagandha Intake?

Every individual is unique, with distinct lifestyles, bodily reactions, and wellness goals. Hence, when it comes to ashwagandha intake, a one-size-fits-all approach may not yield the desired outcomes for everyone. Personalizing your consumption is essential for optimizing the potential benefits.

Listen to Your Body

Begin by closely observing how your body responds to ashwagandha at different times of the day. Some might feel an immediate surge of mental clarity in the morning, while others might notice a more pronounced relaxation effect in the evening. Recognizing these nuances can guide you to the perfect timing.

Integrate With Lifestyle Habits

Integrate ashwagandha intake with your daily habits. If you have a meditation or yoga practice in the morning, the herb might heighten the calming effects. Alternatively, if your evenings are reserved for unwinding with a book, ashwagandha can complement the relaxation process.

Adjust for Specific Needs

Life phases — like preparing for a significant event, undergoing intense training, or navigating stressful work weeks — can dictate adjustments in your ashwagandha routine. During these periods, you might choose to slightly tweak your intake time or even the dosage (after consultation with a professional) to align better with your immediate needs.

How Long Does It Take To Reap the Benefits of Ashwagandha?

Ashwagandha is a holistic herb, and its effects can be subtle and accumulative. Many individuals begin to notice mild shifts in mood and energy within a couple of weeks. However, for more profound effects, especially in areas like stress relief and cognitive enhancements, it may take anywhere from 6 to 12 weeks. Regular, consistent intake is the key to unlocking ashwagandha's full potential.

What's the Best Way To Take Ashwagandha?

There are various forms in which ashwagandha can be consumed — capsules, powders, or even in teas. The method you choose can depend on your personal preference and lifestyle. 

For those looking for an easy, on-the-go way to get the benefits of ashwagandha, our Mood

Mushroom Complete for Stress Capsules feature ashwagandha alongside lemon balm, holy basical, reishi, lion’s mane, and turkey tail for complete, well-rounded support. Just take two simple capsules, once a day.

Are There Any Side Effects of Ashwagandha?

While ashwagandha is generally safe for most people, as with any supplement, some might experience side effects like upset stomach or headaches. It's always best to start with a smaller dose and observe your body's reaction, adjusting as needed. If you're pregnant, breastfeeding, or on certain medications, a consultation with a healthcare provider is crucial before starting ashwagandha.

Is Ashwagandha Suitable for Long-Term Use?

Yes, ashwagandha can be taken over extended periods. Traditionally, it has been consumed daily in many cultures. However, as bodies and needs can differ, it's a good practice to periodically review any supplement intake with a healthcare professional to ensure it continues to support your health goals.

How Can You Choose a Quality Ashwagandha Product?

Not all ashwagandha supplements are created equal. It's essential to opt for products that are organic, sourced ethically, and free from fillers or additives. “Look for herbal supplements that are from suppliers tested by an independent third-party for quality and absence of heavy metals or other harmful substances,” Wright adds. 

At Herbaly, we pride ourselves on offering top-quality products that adhere to the highest standards of purity and potency. By choosing our Functional Teas, you're ensuring a blend of tradition and modernity, curated with care for your holistic wellness journey.

Bottom Line

Embarking on a journey with ashwagandha is about more than just adding a supplement to your daily routine. It's a commitment to embracing nature's wisdom, trusting age-old practices, and seeking a harmonious balance within. 

Here at Herbaly, we believe in fostering this connection, guiding you every step of the way. By understanding and personalizing your ashwagandha intake, you're not just tapping into its myriad benefits but sculpting a path to enhanced well-being. 

As with all things wellness, the magic lies in the details — the when, the how, and the why. With the right knowledge, commitment, and perhaps a comforting cup of our Wellness Functional Tea, every day becomes a step towards a brighter, healthier you.


Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults | PCM

Ashwagandha | NCCIH

An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda | PMC

Drug Absorption - Clinical Pharmacology | Merck Manuals Professional Edition

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