What’s the best time to take ashwagandha?

Ashwagandha, also known as Indian winter cherry or Indian ginseng, is a relatively small, unassuming plant—an evergreen shrub with greenish-gray oval leaves. Yet, this herb holds a very important place in Ayurvedic medicine, a system of traditional medicine with deep roots in India that aims to prevent disease and keep the mind, body, and spirit in balance. Its potential health benefits may include helping with anxiety, improving sleep, and reducing stress levels when taken as a supplement. As with any supplement or medication, it’s important to consider the best time of day to take it to optimize its effectiveness. But the best time to take ashwagandha varies depending on your daily routine and why you’re taking it.

When is the best time to take ashwagandha? 

“Ashwagandha can be taken any time of the day, with or without food,” says Azza Halim, MD, a board-certified physician based in Florida. The best time to take ashwagandha (Withania somnifera) depends on your daily routine and the effect you’re hoping the supplement will have.

For example, this supplement is often used to improve sleep—in fact, the plant’s species name is rooted in the Latin term for sleep. If you’re hoping it will give you better shuteye, you may want to take it in the evening to reduce stress and help you wind down for bed. Taking the supplement at night can reduce the impact of any potential side effects, such as drowsiness or stomach upset.

Others take ashwagandha to improve cognitive function or boost the immune system. If that’s your aim, it may make more sense to take it first thing in the morning with other dietary supplements before you go out into the world.

When studied, the benefits of ashwagandha supplements were seen when taken daily for up to eight weeks. It is important to note—consistency is key. You should find a time that fits into your daily routine, as it may take days to weeks to see the full benefits of ashwagandha.

How to take ashwagandha

Ashwagandha is available as a capsule, gummy, liquid extract, or as ashwagandha powder to make tea. It’s also an ingredient in specialty drinks, along with other medicinal herbs. When looking for a high-quality supplement, pay attention to the withanolides content, the phytochemicals believed to be responsible for many of ashwagandha’s benefits, explains Tod Cooperman, MD, founder of ConsumerLab, an independent evaluator of supplements.

Since this is an herbal remedy, not regulated by the U.S. Food and Drug Administration (FDA), there is no official guidance on how much to take. However, most research involves a dose of 250 mg to 600 mg daily for at least eight weeks.

“Recommendations are to use for two to three months, then discontinue to avoid side effects such as liver toxicity,” Dr. Halim says. More research is needed to determine whether ashwagandha is safe for long-term use past three months or when taken in high doses. 

Who should not take ashwagandha

Ashwagandha may not be appropriate for everyone. It’s important to be aware of the potential risks of any supplement, including ashwagandha—especially if you have any underlying health conditions.

For example, people who are pregnant, breastfeeding, or preparing to undergo surgery should avoid ashwagandha use, according to the National Center for Complementary and Integrative Health (NCCIH).  

Additionally, you may need to avoid ashwagandha if you have any of the following: 

• Autoimmune diseases
• Thyroid disorders
• Liver disease
• Hormone-sensitive prostate cancer

Ashwagandha can potentially interact with certain medications, according to the NCCIH, such as:

• Diabetes medications
• Blood pressure medications
• Immunosuppressant medications
• Anti-seizure medications
• Thyroid hormone medications
• Sedative medications

Dr. Cooperman also notes that people with allergies to certain grasses and nightshade vegetables, such as eggplant or tomato, may want to avoid using ashwagandha. 

Due to the potential for drug interactions and effects on various health conditions, it is important to seek medical advice from your healthcare provider or pharmacist before starting ashwagandha.

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Side effects of ashwagandha

Most people can take ashwagandha with no side effects, but it’s important to know what to look for. “Look over the side effects of these things you are taking,” says Andrew Namen, MD, a neurologist and pulmonologist with Atrium Health Wake Forest Baptist and a spokesperson for the American Academy of Sleep Medicine (AASM). “Don’t just look at the positives.”

The most common potential side effects that are associated with ashwagandha use include:

• Upset stomach
• Nausea
• Vomiting
• Diarrhea

“If it bothers your stomach, take it with food,” Dr. Cooperman says. It’s possible that ashwagandha might make you drowsy, which is perhaps not unexpected from an herbal supplement associated with improving sleep.

If you do experience discomfort or side effects after taking ashwagandha, consult a healthcare provider. There are a few reports of more serious side effects or complications associated with ashwagandha use, including acute liver injury, especially for people with a history of liver disease. In the documented reports, the signs of acute liver injury included jaundice, nausea, lethargy, pruritus, abdominal discomfort, and hyperbilirubinemia.

Bottom line: Exercise caution when taking ashwagandha

Just because a supplement is available over the counter doesn’t mean it is risk-free. When considering ashwagandha as an herbal remedy, weigh the potential benefits (improved sleep, decreased stress, and better immune function) against the potential risks.

Dietary supplements like ashwagandha may play a role in improving your health. However, the Food & Drug Administration (FDA) does not approve dietary supplements for safety and effectiveness or ensure labeling accuracy before they are sold to the public. When deciding on an ashwagandha product, you should look for a product that is good manufacturing practices certified (CGMP), which ensures products meet manufacturing requirements set by the FDA.

If you have any questions or concerns, you should speak to your healthcare provider or pharmacist.