Quick answer
There is no single best time. Labels such as Pure Encapsulations’ suggest 1 capsule daily, with or between meals. In many studies, root extract was taken once or twice daily, and sleep-focused studies often used an evening dose. Many people take it in the evening if it helps them wind down, or split it morning and evening. It is not for pregnancy, and people with thyroid or liver conditions should check with a provider.
Key takeaways
There is no single best time to take ashwagandha, and studies have used a range of timing schedules.
Some people prefer the evening because research on sleep has often used evening timing, while others take it in the morning for daytime stress.
Ashwagandha is not used during pregnancy, and rare liver reactions and thyroid effects mean it is worth reviewing with a clinician.
If you have questions about whether ashwagandha fits your plan, a short call is a simple place to start.
Ashwagandha is an herb used in Ayurvedic tradition and one of the most popular adaptogens. This page covers timing, label dosing, and safety. It is educational information. Our Hormone and stress rhythm page covers the bigger picture of stress and hormone rhythm.
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Label dosing
Pure Encapsulations Ashwagandha suggests 1 capsule daily, with or between meals, unless directed otherwise. Extract strengths vary between brands, so follow the label on your product. Some products also combine ashwagandha with other herbs, such as Adapten-All.
Morning or night?
In a meta-analysis of five randomized trials, ashwagandha extract had a small effect on overall sleep in adults, and the authors noted that long-term safety data are limited (Cheah 2021). One of the sleep trials used a twice-daily root extract (Langade 2019). A stress-focused trial used a root extract taken twice daily (Chandrasekhar 2012). Many people take it in the evening, and some split it morning and evening.
Start-low
Many people start with the lowest label amount once a day, often in the evening, and see how they feel over a couple of weeks. This is a general description of how the label is often paced, so please follow the plan your own clinician gives you.
Cautions and who should check with a provider
Do not use it during pregnancy, and ask a provider if nursing. Rare cases of liver injury have been reported, so stop and contact your provider if you notice dark urine, yellowing skin or eyes, or unusual fatigue (Björnsson 2020).
Ask first if you have a thyroid condition or take thyroid medication, sedatives, blood pressure or blood sugar medications, or immune-suppressing drugs. It is in the nightshade family, so check with your provider if you avoid nightshades.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Would ashwagandha fit my stress and sleep goals, given my thyroid and medications?
Could ashwagandha interact with any of my current medications or other supplements?
Would any labs or health history details help us decide whether ashwagandha makes sense for me?
How would we tell whether ashwagandha is a good fit for me, and when should we check in again?
Frequently asked questions
Is it better to take ashwagandha in the morning or at night?
There is no proven best time. Many people take it in the evening, and some split it across the day.
How much ashwagandha should I take?
Follow the label on your product, since strengths vary. Your provider can tell you what fits you.
Can I take ashwagandha every day?
Studies have mostly lasted 6 to 12 weeks, and long-term safety data are limited. Ask your provider how long to take it.
Who should not take ashwagandha?
People who are pregnant, and those with liver disease, thyroid conditions, or certain medications, should check with a provider first.
Can I take ashwagandha with magnesium?
Yes, they are commonly taken together, often in the evening.
Can I take ashwagandha with thyroid medication?
Ashwagandha may affect thyroid hormone levels. Check with your own doctor or pharmacist before combining them.
Can I take ashwagandha with melatonin?
Both are used in evening routines, and some people take them together. If you take sleep or anxiety medication, check with your doctor or pharmacist first.
Can I take ashwagandha with antidepressants or sedatives?
Ashwagandha may add to the effects of sedating medications. Check with your own doctor or pharmacist before combining them.
Related reading
- Hormone and stress rhythm
- Why am I always tired?
- Adapten-All and Reacted Magnesium
- Magnesium glycinate vs citrate vs oxide vs L-threonate
Sources
- Pure Encapsulations. Ashwagandha product page: suggested use.
- Cheah KL, et al. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 2021. PubMed 34559859
- Langade D, et al. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus. 2019. PubMed 31728244
- Chandrasekhar K, et al. 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 J Psychol Med. 2012. PubMed 23439798
- Björnsson HK, et al. Ashwagandha-induced liver injury: A case series from Iceland and the US Drug-Induced Liver Injury Network. Liver Int. 2020. PubMed 31991029
Talk with your own doctor or healthcare provider about the right dose for you before starting any supplement, especially if you’re pregnant, nursing, or take medications.
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If you have questions about whether ashwagandha fits your plan, a short call is a simple place to start.
This page shares general educational information and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Talk with your healthcare provider before starting any supplement, especially if you take medications, are pregnant or nursing, or have a health condition. Product labels can change, so always follow the label on the bottle you have.
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