You can take ashwagandha any time of day or night. For example, it can be taken in the morning along with other supplements. But it’s best to take ashwagandha with food to avoid an upset stomach.

Ashwagandha (Withania somnifera) is a plant-based adaptogen used in traditional medicine for thousands of years.

Adaptogens are plants that support the body’s physiological response to stress. They have been linked to lower stress levels.

With more people turning to natural remedies, ashwagandha has grown in popularity for its health-promoting properties.

However, ashwagandha may lead to stomach upset for some people, so choosing the right time to take it may help you reap the greatest benefits without any side effects.

This article investigates whether you should take ashwagandha in the morning or at night.

Supplement safety

Herbal supplements, like ashwagandha, may not be safe for everyone. Check with a doctor before taking any herbal supplements, especially if you have any health concerns or chronic conditions, or if you take any medications.

Ashwagandha root and powderShare on Pinterest
Ashwagandha root and powder with a white background. Kristin Duvall/Stocksy United

Ashwagandha supplements have recently soared in popularity as a natural remedy that may provideTrusted Source various benefits, including reducedTrusted Source blood sugar, stress and anxiety levels, and improvedTrusted Source sleep.

People commonly take ashwagandha for its adaptogenic properties, which are believed to help regulate the body’s natural stress response.

Ashwagandha is usually available in tablet, capsule, or powder form. It’s also available as an oil or cream and in other cosmetic products.

Studies on these other preparations of ashwagandha, such as oils and creams, are limited, and most of ashwagandha’s benefits are linked to oral supplementation rather than topical application to the skin or hair.

In general, you can take ashwagandha at any time. However, depending on your goals and tolerance, you may prefer to take it in the morning or evening.

Taking it in the morning

Unlike many other supplements and medications, ashwagandha’s benefits are not immediate. It can take days to weeks before you begin to notice its effects.

For example, in a 2019 studyTrusted Source involving 60 people who took 300 mg of ashwagandha daily, it took them upward of 10 weeks to observe its full effects on their sleep quality compared with those in the control group.

As such, choosing when to take ashwagandha largely depends on your personal preference.

If you’re taking ashwagandha as part of a supplement routine for general health, you may wish to take it in the morning along with any other vitamins or supplements.

That said, taking ashwagandha on an empty stomach may lead to mild stomach discomfort in some people. Therefore, you may wish to take ashwagandha after breakfast or after eating a small snack.

Alternatively, add ashwagandha to a smoothie, drink, or other meals.

Taking it at night

If used to promote sleep, you may opt for ashwagandha powder in moon milk, a blend of antioxidants and adaptogens, before bed to help you relax.

For people who experience stomach discomfort when taking ashwagandha, taking it at night may be a better option than taking it in the morning, especially if you prefer taking it on an empty stomach.

It’s most important to choose a time when you’ll be most consistent in taking it and that feels best for you.

When taken as directed for up to 3 monthsTrusted Source, ashwagandha is generally considered safe for most people. However, it may not be safe for certain people, and there isn’t research available on its long-term use.

It may cause side effects. High doses, usually those beyond the recommended dose suggested on the package, may lead to side effects, including:

  • stomach upset
  • diarrhea
  • vomiting
  • liver damage

Therefore, it’s important to follow the instructions on the label and speak with your healthcare professional before taking ashwagandha or changing doses. Possible risks can includeTrusted Source:

  • Liver damage: Research has identified possible liver problems with ashwagandha use, particularly among people taking other medications, such as those for anxiety, or in people taking larger doses.
  • Thyroid function: Ashwagandha may affect thyroid function, potentially causing hypothyroidism and thyrotoxicosis. A doctor may recommend avoiding ashwagandha use if you have a thyroid condition or are taking thyroid medication.
  • Changes in sex hormones: Ashwagandha may increase testosterone and affect other sex hormones. It may not be safe if you have hormone-sensitive prostate cancer.
  • Pregnancy risks: It may also not be safe if you are pregnant or breastfeeding.

It’s best to consult a healthcare professional before taking ashwagandha if you’re pregnant, breastfeeding, or taking any prescribed medications, including:

  • immunosuppressants
  • sedatives
  • antidepressants
  • thyroid medication

On supplement regulation

Some adverse effects may also be due to contaminants found in supplements.

The Food and Drug Administration (FDA) does notTrusted Source regulate the contents of vitamins and supplements before they are available for purchase. Sometimes, supplements may contain ingredients that aren’t listed on the ingredients list. That’s why it’s important to purchase ashwagandha from a trusted supplement company that undergoes product vetting by a third party.

Ashwagandha is a popular adaptogen with many health benefits.

Most people take ashwagandha as a capsule or powder that can be taken at any time of the day.

You may wish to incorporate it into your nightly routine to promote good sleep habits. Alternatively, taking it in the morning may suit your routine better.

Since ashwagandha takes time to work, you can take ashwagandha when it’s most convenient for you. However, you may wish to take it with food or at night if you notice any stomach discomfort.

All in all, the best time to take ashwagandha is when you’ll most consistently take it.