Ashwagandha is an ancient medicinal herb that has been used in India for over 3,000 years. Translated as “the smell of a horse,” indicating that the root has a strong aroma similar to horses, this adaptogenic herb has become increasingly popular in Western culture for its myriad of health benefits.
But when is the optimal time to take ashwagandha to reap its full rewards? Keep reading to find out the best time of day to use this healing herb.
What is Ashwagandha?
Ashwagandha (Withania somnifera) is a small shrub native to India, North Africa, and the Middle East. All parts of the plant are used medicinally, but the most potent part is the root. Ashwagandha belongs to the nightshade family and is used in Ayurvedic medicine to balance Vata doshas which govern all movement in the mind and body. However, it can pacify both Vata and Kapha doshas making it applicable for a wide range of ailments.
Some of the main active ingredients in ashwagandha are withanolides, alkaloids, and steroidal lactones. These compounds give the herb its antioxidant, anti-inflammatory, anti-stress, sleep-inducing, immune-boosting, and rejuvenating properties. Ashwagandha is considered an adaptogen, meaning it helps the body adapt to stressors and exerts normalizing effects on physiological processes.
Benefits of Taking Ashwagandha
Here are some of the evidence-based benefits of taking ashwagandha:
- Reduces stress, anxiety, and symptoms of depression
- Boosts brain function and memory
- Increases strength and muscle mass
- Improves reaction time and balance
- Enhances libido and fertility
- Stimulates the thyroid gland
- Reduces inflammation
- Stabilizes blood sugar levels
- Protects against seizures, neurodegeneration
- Induces apoptosis in certain cancer cells
The recommended dosage is 300-500 mg twice daily, but make sure to follow instructions on the supplement bottle. It may take 2-6 weeks to see the full effects.
Circadian Rhythms and Time of Day
Your circadian rhythms are 24-hour cycles that are part of your endogenous master clock. These biological processes ebb and flow at certain times of the day and night. Taking supplements with awareness of your circadian rhythms may enhance the benefits.
Cortisol, the primary stress hormone, tends to peak in the morning around 8 a.m. and reach its lowest point at 3 a.m. the next day. Melatonin, the sleep-inducing hormone secreted by the pineal gland, begins to rise in the evening around 9 p.m. and remains elevated overnight.
So when is the best time to take ashwagandha? Let’s look at how it may align with circadian rhythms at different times of day.
Morning (between 6-10 a.m.)
The early morning hours just after waking are when cortisol ramps up to give you energy. Ashwagandha helps lower cortisol levels. If you tend to have high cortisol or feel stressed first thing in the morning, taking ashwagandha at this time may help calm and regulate cortisol secretion for the day ahead.
However, ashwagandha is not stimulating and taking it in the morning may leave some people feeling more tired and sluggish. It may be best for people who need help managing high morning cortisol.
Afternoon (between 1-5 p.m.)
Our energy levels commonly hit a slump in the afternoon, so this may be a good time to take ashwagandha for an energizing boost. Animal studies reveal ashwagandha can stabilize blood sugar and energy over time.
Some people report taking ashwagandha in the afternoon gives them sustained energy through the evening. The herb’s ability to mitigate stress and balance hormones can help you power through daily tasks. However, it could make some people excessively drowsy.
Evening (between 5-10 p.m.)
Many people take ashwagandha at night to wind down, de-stress, and prepare for sleep. Cortisol levels start to decrease in the evening, and ashwagandha may aid this drop. The herb’s calming and anxiety-reducing effects can support restorative sleep.
If you take ashwagandha too close to bedtime, it may make you overly sleepy. It’s best to take it 1-2 hours before bed so it has time to kick in. The ideal timing may depend on your own bio-chemistry.
What the Research Says
There are limited human studies investigating the best time of day to take ashwagandha. One interesting animal study from 2020 found taking ashwagandha in the morning versus evening produced different effects:
Morning Dosage | Evening Dosage |
---|---|
Increased motor skills and reaction time | Increased sleep duration |
Decreased markers of stress | Decreased stress hormone corticosterone |
The results suggest ashwagandha in the morning may be more energizing and performance-enhancing, while taking it at night supports relaxation and sleep. But human studies are needed.
Ashwagandha Dosage Considerations
When choosing an ashwagandha supplement, opt for capsules using the root powder or root extract standardized to withanolide content. It’s best taken on an empty stomach with water. You can try dividing the doses morning and evening.
The therapeutic dosage ranges from 300-500 mg once or twice per day. Do not exceed 1000 mg daily without medical supervision. At high doses, ashwagandha may cause side effects like diarrhea, nausea, and irritability.
Ashwagandha is not suitable for pregnant or breastfeeding women due to insufficient safety research. Those with medical conditions should consult their doctor before using ashwagandha supplements.
Summary
To summarize key points in this article:
- Ashwagandha is an Ayurvedic adaptogenic herb used to balance hormones, reduce stress, boost energy, and improve overall health.
- The best time of day depends on your needs and biology. Morning may provide an energizing boost, while evening supports relaxation.
- Take 300-500 mg once or twice daily on an empty stomach. Do not exceed 1000 mg per day without medical guidance.
- Consult your healthcare provider before using ashwagandha if pregnant, breastfeeding, or have medical conditions.
Conclusion
Finding the optimal time of day to take ashwagandha requires some personal experimentation. Pay attention to your energy and stress levels at different times. Most studies show taking ashwagandha in both morning and evening helps regulate cortisol secretion for sustained effects.
Use a reputable supplement and follow dosage guidelines on the label. Be consistent and give it several weeks to maximize the benefits. With powerful adaptogenic properties and minimal side effects, ashwagandha taken at strategic times can help restore balance, health, and vitality.