Ashwagandha (Withania somnifera) is an herb that’s used to reduce stress, improve sleep quality, boost energy levels, enhance athletic performance, and sharpen mental focus. You can take it any time of the day, though the ideal time depends on your health goals.
Taking ashwagandha in the morning may be ideal when taking it for stress and anxiety management. Morning doses may also support steady energy levels and focus throughout the day. A typical recommended dose is 300–600 milligrams every day.
In a 2023 study, adults who took 500 milligrams daily for 60 days experienced lower levels of cortisol (a stress hormone), less anxiety, and improved concentration compared to those given a placebo, which is fake medicine-like pills made out of sugar.
Cortisol naturally rises in the morning to help you wake up. However, if levels stay high, it can cause fatigue, low mood, and trouble concentrating. Taking ashwagandha in the morning may help balance cortisol throughout the day, easing anxiety without reducing alertness.
Taking ashwagandha before exercise may boost strength, build endurance, and support recovery. In one study, 80 adults who took 600 mg daily for eight weeks showed increased muscle strength and improved their VO2 max. VO2 max is the maximum amount of oxygen the body can use during intense exercise. Better VO2 max supports stamina and helps you sustain challenging workouts with less fatigue.
Ashwagandha may also help reduce muscle damage and inflammation, allowing you to recover faster with less soreness. For improved performance, take the recommended amount once or divided into two doses daily over eight to 12 weeks.
If you struggle with falling or staying asleep, taking ashwagandha in the evening may help you get a more restful sleep. Ashwagandha promotes the release of the chemical gamma-aminobutyric acid (GABA), which slows down brain activity and supports relaxation. It also regulates stress hormones and eases body tension, making it easier to fall asleep.
A 2021 study found that people who took ashwagandha fell asleep faster, slept longer, and experienced better sleep efficiency compared to those given a placebo. For sleep support, take the recommended dosage one to two hours before bed. Start with a lower dose and increase it as needed.
Ashwagandha is generally considered safe for short-term use (up to three months). However, it may not be suitable for everyone. You shouldn’t take ashwaganda if you:
- Are pregnant or breastfeeding
- Have autoimmune or thyroid conditions
- Take immunosuppressants, sedatives, anti-seizure drugs, thyroid medicines, or medicines for diabetes or high blood pressure.
Consider speaking to a doctor before taking ashwagandha to make sure it’s safe for you.
