When To Take Ashwagandha | Return Healthy

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When Should I Take Ashwagandha?

Ashwagandha, a renowned herb in traditional Indian medicine, is believed to help reduce stress, improve focus, and enhance overall well-being. While its benefits are widely recognized, the timing of its intake can play a crucial role in its effectiveness. Generally, taking Ashwagandha on an empty stomach early in the morning or just before bedtime is recommended. Morning consumption can help set a positive tone for the day, enhancing energy levels and focus. Conversely, taking it at night may improve sleep quality and aid in relaxation. However, it’s crucial to consult with a healthcare professional to determine the best timing and dosage according to individual health needs and conditions, ensuring your health decisions are guided and safe.

Additionally, the duration of Ashwagandha intake also varies depending on the purpose and desired results. For general well-being, you should take Ashwagandha for at least eight weeks, while for specific conditions such as anxiety or stress, consistent consumption for up to six months may be necessary to see significant improvements. It’s important to remember that Ashwagandha is not a magic pill and its effects may take time to show. This gradual process allows your body to adjust and respond naturally, fostering a sense of patience and understanding in your health journey.

What is Ashwagandha?

Ashwagandha, scientifically known as Withania somnifera, is a powerful adaptogenic herb from India. This ancient herb has been used for over 3,000 years in Ayurvedic medicine to relieve stress, increase energy levels, and improve concentration. Ashwagandha belongs to the Solanaceae, or nightshade family, and is also known by several other names, including Indian ginseng and winter cherry.


The name Ashwagandha itself derives from Sanskrit, meaning ‘smell of the horse,’ which refers to its unique smell and the strength it’s supposed to bestow. The herb’s roots and orange-red fruit have been traditionally used for medicinal purposes due to their high concentrations of withanolides, a group of naturally occurring steroids that contribute to the herb’s health benefits by acting as antioxidants and anti-inflammatory agents.

Adaptogen Immune

The Benefits of Ashwagandha

The therapeutic properties of Ashwagandha extend beyond its ability to reduce stress and anxiety. Research suggests that it may also have anti-inflammatory and antioxidant effects, which can help protect the body against various diseases. For athletes and those engaged in physical fitness, Ashwagandha enhances muscle growth and strength, as well as aids in recovery after exercise.

Additionally, the herb is reputed to support cardiovascular health by improving heart function and reducing cholesterol levels. Furthermore, its adaptogenic qualities can assist in balancing hormones, potentially offering relief from symptoms of menopause and improving fertility in both men and women. Although many of these benefits have been supported by scientific research, it’s crucial to approach Ashwagandha supplementation with a mindful consideration of its appropriate usage and potential interactions with other medications.

Some potential side effects of Ashwagandha include stomach upset, diarrhea, and vomiting. It may also interact with certain medications, such as immunosuppressants and sedatives, so it’s important to consult with a healthcare professional before starting Ashwagandha supplementation.

Reducing Stress And Anxiety

One of the most celebrated effects of Ashwagandha is its ability to reduce stress and anxiety levels significantly. A number of clinical studies have substantiated its role in lowering cortisol, the body’s stress hormone, thus fostering a sense of calm and well-being.

This adaptogen helps the body manage stress more effectively by modulating the adrenal system’s response to stressors, promoting homeostasis, a term used to describe the body’s ability to maintain a stable internal environment despite external changes.


In addition to its calming effects, Ashwagandha may enhance resilience to stress, making individuals better equipped to handle the ups and downs of daily life. For those battling with chronic stress or anxiety disorders, incorporating Ashwagandha into their daily regimen, alongside other lifestyle modifications and treatments, could provide a natural and supportive way to regain balance and improve their quality of life.

Lower Blood Sugar Levels

Ashwagandha has also been researched for its potential to lower blood sugar levels, offering a complementary approach to diabetes management. Several studies have indicated that it can enhance insulin sensitivity and stimulate the secretion of insulin in pancreatic cells.

This dual action not only helps in reducing blood sugar levels in people with diabetes but may also benefit those at risk of developing the condition.

Furthermore, Ashwagandha’s antioxidant properties help protect pancreatic cells from oxidative stress, contributing to healthier glucose metabolism overall. However, individuals with diabetes or those on glucose-lowering medication should consult a healthcare provider before adding Ashwagandha to their regimen to avoid hypoglycemia or other complications.

Enhance Muscle Growth and Strength

Ashwagandha’s impact on physical performance extends to enhancing muscle growth and strength, making it a popular supplement among athletes and fitness enthusiasts. Studies have shown that when coupled with regular strength training, Ashwagandha supplementation can significantly increase muscle mass and strength.

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In addition, it helps reduce body fat percentage and improve body composition. This adaptogenic herb supports the recovery process by reducing muscle damage incurred during exercise, which in turn can lessen overall recovery time and increase the frequency of training sessions.

For athletes and fitness enthusiasts, Ashwagandha supplementation can significantly enhance muscle growth and strength, making it a popular supplement in the fitness community. Improving physical performance and stamina also contributes to better exercise outcomes, encouraging a more active and healthy lifestyle.

Lower Inflammation and Protect Against Infection

Beyond its numerous health benefits, Ashwagandha is known for its potential to lower inflammation and bolster the body’s defense against infection. The herb contains compounds that are believed to have anti-inflammatory properties, which can mitigate the body’s inflammatory response. This is particularly beneficial in chronic conditions characterized by persistent inflammation, such as arthritis and heart disease.

Ashwagandha may enhance the immune system by increasing the production of white blood cells, which play a crucial role in fighting off pathogens and protecting the body from diseases. Its antioxidant properties further contribute to immune defense, safeguarding cells from free radical damage and potentially reducing the risk of infections. For those looking to boost their immune system, incorporating Ashwagandha into their wellness routine could provide a natural and supportive way to enhance immune health.

How Do You Take Ashwagandha?

Ashwagandha offers a variety of forms for intake, such as powders, capsules, and extracts. Each form has its own benefits and suggested dosages, catering to different preferences and needs.

Powders can be mixed with water, milk, or smoothies, allowing for a flexible dosage based on individual requirements. Capsules provide a convenient and precise dosage option, perfect for those with busy lifestyles.


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Extracts, often in liquid form, ensure quick absorption and can be directly added to beverages. This variety empowers you to choose the form that suits your lifestyle and health goals best.

Choosing the right form of Ashwagandha depends on personal convenience and effectiveness. It’s essential to start with a low dosage, such as 250-500 mg of a standardized extract, and gradually increase it as needed, always under the guidance of a healthcare provider.

Monitoring your body’s response to Ashwagandha is crucial to adjust consumption and achieve optimal benefits. Remember, consistency is key to experiencing the full spectrum of its therapeutic effects.

when to take Ashwagandha

When Is The Best Time To Take Ashwagandha?

Determining the best time to take Ashwagandha depends significantly on the specific benefits you seek from its usage. For those aiming to harness its stress-reducing and calming effects, taking Ashwagandha in the evening may promote a better night’s sleep and a relaxed state of mind.

On the other hand, if your goal is to boost energy and focus for the day ahead, a morning dosage might serve you better. It’s also worth considering the form of Ashwagandha you are using since some preparations, like extracts, may act faster than capsules or powders, affecting the optimal intake time.

Regardless of when you choose to take Ashwagandha, consistency is paramount. Regular consumption, as per the recommended duration and dosage, is key to experiencing the herb’s full range of benefits.

Additionally, listening to your body and adjusting intake times based on personal experiences can further optimize its effectiveness. Ultimately, combining professional guidance with mindful observation of your body’s responses will yield the best strategy for incorporating Ashwagandha into your wellness routine.

Avoid High Doses

While Ashwagandha is renowned for its health-enhancing properties, adhering to recommended dosages to prevent potential side effects is crucial. High doses of Ashwagandha might lead to digestive issues, such as upset stomach, diarrhea, and nausea, especially in individuals with sensitive digestive systems.

woman talking to her doctor

Additionally, because this herb can potentiate the effects of sedatives, including those used for anxiety and insomnia, it’s important to use it cautiously if you’re already on such medications. Pregnant and breastfeeding women are generally advised to avoid Ashwagandha due to the lack of comprehensive studies on its safety in these populations.

Always consult with a healthcare provider before starting any new supplement, particularly if you have underlying health conditions or are taking other medications. Moderation and proper guidance can ensure that you benefit from Ashwagandha safely and effectively.

Conclusion: When Should I Take Ashwagandha?

The optimal timing for taking Ashwagandha aligns with your health goals and the specific effects you desire to achieve from the supplement. If your primary aim is to improve sleep quality or reduce stress levels, consuming Ashwagandha in the evening may offer the most benefits. 

Conversely, a morning routine might be more suitable for enhanced energy and focus throughout the day. It’s essential to experiment with different timings under the guidance of a healthcare professional to identify what works best for your body’s unique needs. Remember, the key to maximizing the benefits of Ashwagandha lies in consistent and mindful usage, respecting the advised dosages, and being attentive to how your body responds to the supplement.

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