Best time to take ashwagandha: in the morning or at night before bed? Before or after a meal?
Discover the best time to take ashwagandha to enjoy the full potential of this miracle herb.
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.Morning, overnight, pre-workout, post-workout. The possibilities are many, and the answer is not simple. You take Ashwagandha to see the effects you want, and timing can make all the difference to maximise its effects.
Collaborate with a doctor of medicine, a clinical nutritionist and pharmacists to answer this - seemingly - simple question: when to take ashwagandha?
From this article you will learn:
- What is the best time to take ashwagandha supplementation.
- How long should you wait for the first effects of supplementation.
- Who should not take ashwagandha.
- And what are the possible side effects.
See also:
- Ashwagandha
- Ashwagandha - when does it start working?
- Ashwagandha - dosage
- Indian ginseng
- Adaptogens
Ashwagandha: morning or night - when to take it?
Take ashwagandha at night e.g. in the evening after dinner, as it has a calming effect. Ideally, use it 45-60 minutes before bedtime to relax and calm you down. You can combat daytime sleepiness this way. On the other hand, ashwagandha taken in the morning can support the fight against stress, tension and lack of motivation during the day.
This is what Lukasz Borula, MSc, a pharmacist, suggests.
Remember also that if you have digestive problems, it is better to take ashwagandha during or after a meal. Taking it on an empty stomach, can cause digestive problems, such as abdominal pain or nausea.
Please note.
Unfortunately, there is also the other side of the coin - ashwagandha can have a diuretic effect. Therefore, its use at night also has its drawbacksand
If you decide to take ashwangadha in the morning, verify that it doesn't make you too sleepy.
Lukasz Borulamagister of pharmacy
Ashwagandha before or after a workout?
Adaptogens can improve muscular endurance. Even so, I recommend taking them after a workout or at night. When used before exercise, they can cause drowsiness, which can negatively affect exercise.
Lukasz Borulamagister of pharmacy
The use of ashwagandha after a workout can also work so well, as it can promote recovery and reduce inflammationand
Remember that every body is different and will react differently to particular supplements, including ashwagandha. Therefore, it is very important to try different times of taking it. This will help you assess which is best for you and brings the most benefit.
After how long will I see the effects of taking ashwagandha?
In light of scientific research, the effects of ashwagandha are noticeable after no less than 4-8 weeks of regular supplement use. As ashwagandha does not show immediate effects, use it daily - without much interruptionand
Consume ashwagandha with a meal rich in fat - this promotes better absorption by the body. Such a meal could be, for example, milk, avocado, fatty fish or nuts.
Ilona Krzak Master of Pharmacy
How to take ashwagandha safely
When supplementing with ashwagandha, it is helpful to follow three rules: check the contraindications to its use, avoid interactions with other supplements, medicines and herbs, and use continuously for 3 months.
Witold Tomaszewskidoctor of medical sciences
How long can you take ashwagandha?
It is recommended to supplement ashwagandha for a period of 6 weeks, followed by a 7-day break. Another school of thought is 6 months of supplementation and 1 month break. How you want to take it is an individual issue. The most important factor is how you feel after this adaptogen
Julia SkrajdaDietitian
How much ashwagandha before bedtime?
The dosage of ashwagandha is based on the form in which it is present and the expected results. Typically, dietary supplement manufacturers recommend the following dosages: 300-500 mg of ashwagandha extract per day; up to 3 g of powdered root per day; 1-2 tablespoons (approximately 5-7 g) of chopped root per day.
Witold Tomaszewskidoctor of medical sciences
Remember that the dosage of ashwagandha before bed, in the morning and during the day is no different - the recommendations are always the same. The exceptions to this rule are other recommendations from your doctor, dietician or pharmacist.
Ashwagandha - before or after food?
Taking ashwagandha on an empty stomach can lead to stomach upset. Despite this, some people prefer this supplementation as it is more effective for them. However, if you are afraid of gastric problems, take it about half an hour after a meal (or snack). You can also add ashwagandha to a drink.
See also:
- Naturell ashwagandha
- Ashwagandha Aliness
- Ashwagandha Swanson
- Solgar's Ashwagandha
- Ashwagandha SFD
- When ashwagandha starts working
- Ashwagandha dosage
Contraindications to the use of ashwagandha
Ashwagandha is considered safe, however, not everyone can take it.
Contraindications to the use of ashwagandhaand:
- pregnancy or breastfeeding,
- cancer, diabetes,
- thyroid disorders,
- bleeding disorders,
- some autoimmune diseases (e.g. lupus),
It is not recommended to combine ashwagandha with blood sugar lowering drugs, blood pressure lowering preparations, immunosuppressants, sleep medications and benzodiazepines. In addition, alcohol consumption during supplementation is discouraged.
Side effects during ashwagandha supplementation
If you follow the manufacturer's recommendations and are not in the contraindication group, then most often ashwagandha will be safe. However, sometimes it can cause side effects.
Side effects of ashwagandhaand:
- abdominal pain,
- vomiting,
- nausea,
- headaches,
- insomnia,
See also
Sleep with Benefits – Vegan Sleep Gummies, Ashwagandha KSM-66, Raspberry Flavor
Supports better sleep and stress reduction (ashwagandha). Promotes relaxation and cognitive function (L-theanine). Has a positive effect on the nervous system (passionflower).
- Main active ingredient: 10:1 extract of ashwagandha root (Withania somnifera) KSM-66®
- Amount of main active ingredient: 100 mg
- Standardization: 5% withanolides
- Other ingredients: L-theanine 98 mg, Passionflower herb extract 34 mg, L-tryptophan 200 mg
- Daily serving: 2 gummies
- Packaging: 60 gummies
- Sufficient for: 30 days
Product description
Supports better sleep and stress reduction, promoting relaxation and cognitive functions. It also has a positive effect on the nervous system. The vegan Sleep with Benefits gummies use KSM-66® ashwagandha – the most researched, highest quality extract from the root of Withania somnifera.
The product is sugar-free – each gummy contains only 6 kcal! Sleep with Benefits is available in two flavors: pineapple and raspberry.
Pros and cons
Pros:
- Highest quality Ashwagandha – KSM-66®
- Well-balanced, simple ingredients
- No melatonin (which may allow combining this supplement with others that contain it)
- Fantastic raspberry or pineapple flavor
Cons:
- Reasonable doses of active ingredients may be perceived as "weak" – remember that this is a dietary supplement, and calming substances can amplify each other's effects. Additionally, this supplement was also designed as a complement to other supplements that may contain melatonin or ashwagandha.
Goli Ashwagandha
- Active ingredient: KSM-66® Ashwagandha root extract
- Quantity of active substance: 150 mg of KSM-66® Ashwagandha, 12,5 mcg of vitamin D
- Form: gummies
- Daily serving: 2 gummies a day
- Packaging: 60 gummies
- Sufficient for: 30 days
Product description
These gummies are a convenient way to enjoy the health benefits of ashwagandha, a powerful adaptogen known for its ability to help manage stress, support relaxation, and improve overall well-being.
Pros and cons
Pros:
- Highest quality of ashwagandha – KSM-66®
- Vitamin D supports immune health and mood alongside the ashwagandha benefits.
- Suitable for individuals following gluten-free or plant-based diets
Cons:
- Contains sugar - in one gummy there are approximately 2 grams of sugar.
Lemme Chill De-stress Gummies
- Active ingredient: KSM-66® Ashwagandha root extract
- Quantity of active substance: 300 mg of KSM-66® Ashwagandha, 15 mg proprietary herbal blend (Passionflower, Lemon Balm, Goji Berry)
- Form: gummies
- Daily serving: 2 gummies a day
- Packaging: 60 gummies
- Sufficient for: 30 days
Product description
Enhanced with a botanical blend of Passionflower, Lemon Balm, and Goji Berry, Lemme Chill promotes a calm, relaxed state while helping manage stress.
Pros and cons
Pros:
- Highest quality of ashwagandha – KSM-66®
- Includes Passionflower, Lemon Balm, and Goji Berry for additional relaxation and rejuvenation benefits.
- Suitable for individuals following gluten-free or plant-based diets
Cons:
- High in sugar - in one gummy there are approximately 3 grams of sugar and 20 calories.
OLLY Goodbye Stress
- Active ingredients: Ashwagandha, GABA, L-Theanine, Lemon Balm
- Quantity of active substances: 125 mg Ashwagandha, 100 mg GABA, 100 mg L-Theanine, 75 mg Lemon Balm
- Form: softgels
- Daily serving: 2 softgels per day
- Packaging: 60 softgels
- Sufficient for: 30 days
Opis produktu
OLLY Ultra Strength Goodbye Stress Softgels combine Ashwagandha, GABA, L-Theanine, and Lemon Balm to help reduce stress and promote calm. Keep your cool thanks to this soothing mix and decrease mental tension.
Pros and cons
Pros:
- Contains additional ingredients synergistic with ashwagandha
- Suitable for individuals following gluten-free diet
- Sugar free
Cons:
- No information about standardization
- For some people softgels can be hard to swallow
Nature Made Ashwagandha
- Main active ingredient: SENSORIL® Ashwagandha
- Amount of main active ingredient: 125 mg
- Standardization: 10% withanolides
- Other ingredients: None
- Daily serving: 1 capsule
- Packaging: 60 capsules
- Sufficient for: 60 days
Product description
Clinically studied, SENSORIL® Ashwagandha helps reduce cortisol and feelings of stress as well as promotes relaxation.
Pros and cons
Pros:
- High quality Ashwagandha – SENSORIL®
- The package lasts for long - 2 months
- Gluten-free, with no artificial flavors or preservatives
Cons:
- Doesn't contain additional ingredients
- For some people capsules may be hard to swallow
Product tiles contain affiliate links. As An Amazon Partner, I earn from qualifying purchases.
See also:
- Ashwagandha SFD
- Ashwagandha Aliness
- Ashwagandha Naturell
- Ashwagandha Swanson
- Solgar's Ashwagandha
- Sedation tablets
Summary
- If you are looking to calm and sedate, use ashwagandha in the morning. Taking it at night, on the other hand, may improve the quality of your sleep.
- The first effects of ashwagandha appear after 4-8 weeks of regular supplementation.
- The main contraindications to taking ashwagandha are pregnancy, breastfeeding, cancer, diabetes or autoimmune diseases.
- Some side effects that may occur with ashwagandha supplementation include abdominal and headaches, vomiting, nausea and drowsiness.
FAQ
Does ashwagandha make you sleepy?
Ashwagandha does not cause drowsiness and does not have a sleep-inducing effect, but it can support pre-sleep calmness and falling asleep. Take 300-500 mg of ashwagandha extract daily, starting with a lower dose. Long-term use in moderation may counteract sleep-related disorders.
Does ashwagandha work immediately?
Do not expect immediate results when using ashwagandha. Use it regularly over several weeks to see noticeable benefits. This adaptogen works by gradually reducing cortisol (the stress hormone), while improving nervous system function.
Is it okay to drink alcohol while taking ashwaganda?
Avoid drinking alcohol during ashwagandha supplementation. Alcohol can impair the effects of adaptogens, reducing their effectiveness. In addition, alcohol negatively affects brain function and the nervous system, whereas ashwagandha is thought to facilitate regenerative processes.
Is ashwagandha an antidepressant?
No, ashwagandha does not function as an antidepressant nor does it exhibit anti-depressant properties. Antidepressants are a group of medications available only by prescription and prescribed by a doctor.
What not to combine ashwagandha with
Ashwagandha should not be combined with medications:
- used in the treatment of depression and anxiety,
- Ashwagandha should not be combined with the following medications
- immune system inhibitors,
- blood thinners,
- blood thinners.
- blood thinners,
- blood thinners
- used in the treatment of thyroid disorders,
- for high blood pressure,
- anti-diabetics,
While taking ashwagandha, you should also avoid sleep supplements and alcohol.
When not to take ashwagandha.
Do not take ashwagandha in the following situations: during pregnancy and breastfeeding, if you are on hormone treatment, suffer from autoimmune diseases, hyperthyroidism or have stomach ulcers.
Use ashwagandha with caution (and only with your doctor's approval) if you are taking anti-diabetic or anti-epileptic medication.
Does ashwagandha harm the liver?
Ashwagandha should not harm the liver when used as directed. In fact, it may even support the health of this organ, thanks to its antioxidant and anti-inflammatory properties.
On the other hand, an excess of any supplement can lead to health problems. Therefore, take care of the correct dosing of ashwagandha
Sources
See all
Anwer, T., Sharma, M., Pillai, K. K., & Iqbal, M. (2008). Effect of Withania somnifera on insulin sensitivity in non-insulin-dependent diabetes mellitus rats. Basic & Clinical Pharmacology & Toxicology, 102(6), 498-503. https://doi.org/10.1111/j.1742-7843.2008.00223.x
Ashwagandha. (2012). In LiverTox: Clinical and Research Information on Drug-Induced Liver Injury. National Institute of Diabetes and Digestive and Kidney Diseases. http://www.ncbi.nlm.nih.gov/books/NBK548536/
Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults. Indian Journal of Psychological Medicine, 34(3), 255-262. https://doi.org/10.4103/0253-7176.106022
Kumar, A., & Kalonia, H. (2008). Effect of Withania somnifera on Sleep-Wake Cycle in Sleep-Disturbed Rats: Possible GABAergic Mechanism. Indian Journal of Pharmaceutical Sciences, 70(6), 806-810. https://doi.org/10.4103/0250-474X.49130
Panda, S., & Kar, A. (1998). Changes in thyroid hormone concentrations after administration of ashwagandha root extract to adult male mice. The Journal of Pharmacy and Pharmacology, 50(9), 1065-1068. https://doi.org/10.1111/j.2042-7158.1998.tb06923.x
Salve, J., Pate, S., Debnath, K., Langade, D., Salve, J., Pate, S., Debnath, K., & Langade, D. G. (2019). Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus, 11(12). https://doi.org/10.7759/cureus.6466
Singh, N., Bhalla, M., de Jager, P., & Gilca, M. (2011). An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda. African Journal of Traditional, Complementary, and Alternative Medicines, 8(5 Suppl), 208-213. https://doi.org/10.4314/ajtcam.v8i5S.9
Udayakumar, R., Kasthurirengan, S., Mariashibu, T. S., Rajesh, M., Anbazhagan, V. R., Kim, S. C., Ganapathi, A., & Choi, C. W. (2009). Hypoglycaemic and Hypolipidaemic Effects of Withania somnifera Root and Leaf Extracts on Alloxan-Induced Diabetic Rats. International Journal of Molecular Sciences, 10(5), 2367-2382. https://doi.org/10.3390/ijms10052367
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