Ashwagandha: what's the best time of day?

Ashwagandha (Withania somnifera) is used for stress management, sleep quality, and sometimes recovery. There's no universal rule, but a few simple pointers help pick a time.

Quick reminder: what is it and what is it used for?

An adaptogenic plant traditionally used in Ayurveda, ashwagandha may help reduce perceived stress, improve sleep, and support recovery after effort. Evidence varies by extract and protocol; keep a cautious, individualized approach. See the NCCIH overview for current evidence.

Choose the time based on your goal

• Sleep/relaxation: late afternoon or evening, 30–60 min before bed
• Daytime stress: morning (or morning + late afternoon if split)
• Sensitive digestion: with a meal

Typical doses and forms

• Standardized root extracts: commonly 300–600 mg/day (often 1–2 doses), depending on extract and goal
• Non‑standardized powders: high variability; prefer clear labeling and a gradual trial
• Start low, reassess after 2–3 weeks; titrate if benefit/tolerance are satisfactory

With or without meals, and how long to try

• Take with food if you have a sensitive stomach; otherwise possible between meals
• 6–8‑week trial, then pause and reassess (stress, sleep, recovery)
• If you feel daytime drowsiness, shift to evening or lower the dose

Duration and evaluation

• 6–8‑week trial with reassessment (stress, sleep, recovery)
• Keep a brief journal (symptoms/feeling) for 2–3 weeks

Interactions, safety, and when to seek care

• Avoid with sedatives (drowsiness), pregnancy/breastfeeding, and liver disease
• Seek advice with chronic conditions or polypharmacy
• Stop and consult for hepatic signs (unusual fatigue, dark urine, jaundice) or marked adverse effects

Sources

• NCCIH (NIH) – Ashwagandha
• ANSES – Caution on ashwagandha