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Ashwagandha: When Is The Best Time To Take It?

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Ashwagandha is a common herb in the Indian traditional medicine system (Ayurveda).  

Ayurveda has been known for 3,000 years in India. People preferred Ayurvedic medicines like Ashwagandha as they can suppress symptoms and achieve a balance between body, mind, and spirit.  

To maximize its health benefits, you need to know when to take Ashwagandha. This adaptogenic (non -toxic and safe) herb helps your body resist physical, chemical, or biological stressors. Research suggests that it has a mood-enhancing and relaxation effect [1].  

Ashwagandha, scientifically known as Withania somniferagrows in dry regions of India, is also found in Nepal, Sri Lanka, China, and Yemen. It is rare and expensive to buy, yet it can be easily cultivated even at home with minimal care [2].  

When To Take Ashwagandha? 

Ashwagandha is recommended for several health disorders such as cognitive impairment, stress-induced stomach ulcers, and neurodegenerative diseases [3].  

If you suffer from any of these problems, Ashwagandha could be a convenient choice to consider.  

Anxiety 

Ashwagandha can enhance and reduce anxiety symptoms, including severe stress, worries, fast breathing, exhaustion, and insomnia. 

Evidence suggests the potential of Ashwagandha treatments in improving sleep disturbances, anxiety disorders, and seizures [4]. 

High concentrations of Ashwagandha root extract can be used as a safe and effective way to improve stress resistance, as per the randomized study from 2009 [5]. 

Ashwagandha

Memory Deficiency And Alzheimer's Disease 

One of the health concerns in older adults is the degradation of cognitive function.  

Research suggests Ashwagandha is effective in treating cognitive disorders. It can help children with memory deficiencies and older adults with memory loss syndromes [3].  

Ashwagandha shows a significant effect in empowering memory, improving focus, and reversing behavioral deficits associated with Alzheimer's disease [6].  

Infertility 

Many reasons cause male infertility, such as sperm abnormality, trauma, testicular dysfunction, and anatomical anomalies.  

Ashwagandha can enhance the reproductive system function in both men and women.  

Extracts of Ashwagandha promote semen quality by increasing enzymatic activity in seminal plasma and decreasing oxidative stress in male subjects.  

It was also suggested to improve sexual behavior in female subjects [7].  

Sleep Disorders 

The leaves of Ashwagandha improve sleep quality. It contains the compound trimethylene glycol, which promotes sleep inductions. 

Patients with insomnia experienced improved sleep quality when administered with a 300 mg extract of Ashwagandha roots over a ten-week study [8].  

When To Take Ashwagandha

Taking Ashwagandha In The Morning 

It does make sense to have a dose of Ashwagandha in the morning to achieve better levels of stress control over the day, especially for people working under stress [5]. Some of the reviewed studies have suggested Ashwagandha be taken safely twice daily [7], proposing a solid approach to take Ashwagandha once during the day and again in the evening.   

Ashwagandha could be mixed with hot adaptogenic matcha late to kick off the day. Adding Ashwagandha powder to a Matcha green tea can double the effect of this adaptogenic drink. 

If a morning coffee is a must, why not boost it with Ashwagandha? 

Add Ashwagandha with coconut oil and cacao to your typical morning cup of coffee to enjoy a magical wakeup.  


Taking Ashwagandha In The Evening 

The efficiency of Ashwagndha in controlling anxiety and improving sleep quality suggests it to be an evening supplement that you can schedule before going to bed.  

Drinking milk with Ashwagndhaha was tested by sixty study participants with anxiety and sleep disorders. That night drink helped them obtain high sleep quality scores when assessed for sleep onset latency (SOL), total sleep time (TST), sleep efficiency (SE), and wake after sleep onset (WASO) [8].  

These studies gave inspiration for the famous Moon Milk night drink.  

You can prepare Moon Milk by adding 1/4 or 1/2 teaspoon of Ashwagndha to a cup of whole milk. Tumeric and grounded cinnamon could be potent additives to the drink. Recipes mix different flavors to the beverage, such as honey, ginger, or coconut oil.  


How To Take Ashwagandha 

There haven't been long-term studies about the side effects of Ashwagandha use. It is recommended to take small to medium amounts of it. 

Precautions when using Ashwagandha:  

  1. Avoid Ashwagandha if you are breastfeeding.  
  2. Ashwagandha can increase the thyroid hormone, so you may avoid it or first ask your doctor if you suffer from hyperthyroidism conditions.  
  3. Do not use it with immunomodulatory drugs. 
  4. Ashwagandha may cause sedation, so if you take sedative drugs, it may cause excessive sleepiness. 
  5. When used along with anti-diabetic drugs, Ashwagandha may lower the blood sugar level.
  6. If you have any kidney problems, you should have medical advice before taken Ashwagandha as it has diuretic properties and might lead to kidney lesions. 
  7. Ashwagandha may increase uterus contraction, so pregnant women should avoid it.     

Suggested Doses 

When acquiring Ashwagandha supplements online, you need to follow some safety guidelines, most notably a careful look at the ingredients list to check the dosages.   

As proposed from research, the most common dosage is one-quarter or half a teaspoon of Ashwagandha powder twice daily or as prescribed by your doctor.  

You may take Ashwagandha with warm milk, honey, or water after a meal. 

You can also make an Ashwagandha tea, following these guidelines: 

  1.  Add one teaspoon of Ashwagandha powder to 2 cups of water.
  2.  Boil until it reduces to 1/2 of the original quantity. 
  3.  Add some milk and honey to it.
  4.  Drink once a day. 
  5.  You can skip honey in case of high blood sugar levels. 

When To Take Ashwagandha: Summing Up  

Scientific data and a history of adoption in traditional medicine support using Ashwagandha as a potent adaptogenic herb.  

Consider adding Ashwagandha to your daily diet when you wish to intervene with anxiety symptoms, mental impairments, and sleep disorders. 

To know when to take Ashwagandha, you need to define first your purpose behind using it.  

During the daytime, Ashwagandha can reduce stress levels when working under pressure. In the evenings and before going to bed, Ashwagandha lowers anxiety levels and prepares your body and brain for better sleep quality.  

Taking multiple doses over the day can be an optimal approach for the most efficient outcome. 

References: 

[1]https://www.researchgate.net/publication/12365397_Scientific_basis_for_the_therapeutic_use_of_Withania_somnifera_Ashwagandha_A_Review 
[2] https://practicalselfreliance.com/ashwagandha-plant/ 
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/ 
[4] https://pubmed.ncbi.nlm.nih.gov/26068424/ 
[5] https://pubmed.ncbi.nlm.nih.gov/19718255/ 
[6] https://www.pnas.org/content/109/9/3510 
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4609357/ 
[8]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6827862/ 

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