With a wide range of health benefits, it’s no surprise that Ashwagandha has become one of the most popular herbs in the world! It has been used for centuries in Ayurvedic and Asian medicine to help people maintain good physical and mental health. With that being said, if you’re considering taking Ashwagandha, you may be wondering if you should take it in the morning or night.
The answer may depend on your goals, tolerance, and current schedule. Generally, Ashwagandha can be taken in capsule, tablet, liquid, powder, or tea form at any time of the day. It can often be accompanied with food or without food, however the right dosage at the right time can make all the difference.
If you find yourself having a hard time figuring out the best time to take Ashwagandha, then there are a few factors to be considered. But don’t fret! In this article, we will discuss the appeal of this powerful adaptogenic herb and how you can implement it into your daily routine in a safe and effective manner.
What is Ashwagandha?
Ashwagandha is a plant-based adaptogen that has been used in traditional medicine for years. It’s an extract derived from the roots of an evergreen plant known as Withania somnifera. It is commonly referred to as “Indian ginseng” due to its ability to treat a variety of health conditions including stress, anxiety, and insomnia. While it is native to India, this herb can also be found in some parts of Africa and the Middle East.
Ashwagandha contains several active compounds, including withanolides, alkaloids, and saponins that have been linked to several health benefits. In fact, several studies suggest it can help keep your brain healthy, reduce inflammation, relieve anxiety and stress, promote sleep, enhance memory, among others.
It contains active compounds to regulate cortisol levels in the body, which is responsible for the body’s natural stress response. It also has anti-inflammatory properties to reduce inflammation in the body, which can be particularly beneficial for those with conditions such as arthritis. Additionally, it has neuroprotective properties to protect the brain from damage caused by free radicals.
With more people turning to natural remedies, Ashwagandha has become a popular and powerful herb known for its health-promoting properties. Whether you choose to take in the morning or at night will depend on your individual needs and preferences.
Ashwagandha Supplements
Common Benefits of Ashwagandha
Research on Ashwagandha continues to evolve as scientists all around the world study its effects against a variety of ailments. Below are a few common benefits of Ashwagandha that’s been backed up by science and research:
Reduces Stress and Anxiety
Ashawagandha is best known for its ability to help reduce stress and anxiety. It works by regulating the body’s stress response system, which reduces the production of stress hormones such as cortisol. This in turn can help promote feelings of calmness and relaxation, and improve overall mood.
In a 2019 study involving 58 participants, those who took 250 or 600 mg of Ashwagandha extract for 8 weeks had significantly reduced stress, reduced levels of the stress hormone cortisol, and improved sleep quality compared with those who took a placebo. Another study suggested that Ashwagandha supplements are a great option to relieve stress and anxiety.
Improves Sleep Quality
Ashwagandha promotes restful sleep and evidence has proven that it can help with sleep issues. This powerful adaptogenic helps regulate the body’s sleep-wake-cycle, which reduces anxiety and creates a relaxing and more thorough sleep through the night.
According to a study published in the Journal of Ethnopharmacology, ashwagandha was found to significantly improve sleep quality and reduce the amount of time it takes to fall asleep in individuals with insomnia.
Additionally, a review of five studies found that Ashwagandha has small significant effects on overall sleep quality, reduced anxiety levels, and helped people feel more alert after they woke up. These results were more prominent in those who suffered from insomnia as compared to those who took more than 600 mg daily for 8 weeks or longer.
Improves Brain Function (Focus and Memory)
Ashwagandha has proven to help sharpen one’s cognition, memory, and the ability to perform motor responses after given instructions. In a study involving 50 participants, Ashwagandha had significantly improved the attention spans of the participants, as well as their immediate and general memory across a variety of tests.
Additionally, a review of five clinical studies found early evidence of Ashwagandha improving cognitive functioning in certain populations, including older adults with mild cognitive impairment and those suffering from schizophrenia. These benefits included executing functioning, attention span, reaction time, and performance on cognitive tasks.
Reduces Blood Sugar Levels
A few clinical studies have found that Ashwagandha helps reduce blood glucose levels and triglycerides, the most common type of fat in the blood. However, it’s worth noting that research may be limited, and more well-designed studies should be further done.
A meta-analysis of 24 studies suggests that the herb may play a role in managing diabetes specifically by decreasing blood sugar, glycosylated hemoglobin, insulin, blood lipids, and oxidative stress markers. The reason may be because certain compounds of Ashawagandha, including withaferin A (WA), have powerful antidiabetic activities that can stimulate cells to take in glucose from the bloodstream.
Increases Muscle and Strength
Ashwagandha has shown its efficacy of improving strength and muscle size, making it a worthwhile supplement for athletes. An analysis of 12 studies in people who took Ashwagandha in doses between 120 mg and 1,250 mg daily suggests that the herb may enhance physical performance by improving muscle strength and oxygen during exercise, fight muscle fatigue, and reduce muscle soreness.
Another study observed an increase in muscle power, alongside a lower body fat percentage and reduced cholesterol levels after taking Ashwagandha.
Ashwagandha Supplements
Optimal Timing for Consumption
Ashwagandha has become the internet’s favorite supplement because it has several reported health benefits, but does that mean it should be incorporated into your daily routine? One of the most common questions asked by people who take Ashwagandha is whether they should take it in the morning or at night. In this section, we will discuss what we know about how you can get the best results from this herb.
Morning Use: Pros and Cons
Taking Ashwagandha in the morning has several benefits. If you’re feeling tired, it can significantly boost energy levels and improve focus, making it an excellent supplement to take before work or a workout. Secondly, it can reduce stress and anxiety so you can start your day on a positive note. Lastly, it can regulate your cortisol levels to improve your overall health.
However, taking Ashwagandha in the morning may also have its setbacks. Unlike other supplements and medications, this herb may not show immediate effects. In fact, it can take days or weeks before you begin to notice its effects. In a 2019 study involving 60 people who took 300 mg of Ashwagandha daily, it took more than 10 weeks for them to see its full effects on their sleep quality as compared with those in the control group.
Some people may also experience drowsiness or fatigue after taking Ashwagandha, which can be counterproductive if you need to be alert and focused during the day. Additionally, taking Ashwagandha on an empty stomach may lead to mild stomach discomfort or nausea in some people. Therefore, you may take it after breakfast or after eating a small snack.
Night Use: Pros and Cons
While Ashwagandha has its benefits in the morning, it can also be beneficial when used at night. Firstly, it can help improve sleep quality and duration, making it an excellent supplement to take if you have trouble falling asleep or staying asleep. Secondly, it can reduce stress and anxiety to help you relax and unwind before going to bed. Lastly, it can regulate your cortisol levels to improve your overall health.
In addition, for those 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.
However, taking Ashwagandha at night may also have its setbacks. Some people may experience vivid dreams or nightmares after taking Ashwagandha, which may disrupt sleep quality. Taking it too close to bedtime may also cause insomnia or difficulty falling asleep in some people.
In conclusion, Ashwagandha can be taken in the morning or at night. However, there is no one-size-fits all approach and the best time will depend on your individual needs and preferences. Take note, it’s important to always consult with your healthcare provider before taking any new supplements.
Ashwagandha Supplements
Dosage and Preparation
The recommended dosage for Ashwagandha can vary depending on your needs. According to Healthline, most research suggests taking 250-500 milligrams (mg) per day for at least 1 month. However, take note that the appropriate dosage will depend upon your age, health condition, and other factors.
If you are taking Ashwagandha for stress relief or anxiety, it’s recommended to start with a lower dosage and gradually increase over time. According to Good Housekeeping, taking 125 mg of Ashwagandha root extract twice daily for 60 days can help reduce symptoms.
If you are unsure about the dosage you should take, be sure to consult with a healthcare professional for additional advice.
Different Forms of Ashwagandha
Ashwagandha is available in different forms such as:
- Capsule
- Tablet
- Liquid
- Powder
- Tea
According to Atlas Bars, capsules and powders are the most common forms of Ashwagandha supplements. Capsules are convenient and easy to take, while powders can be added to smoothies, teas, or other beverages.
When choosing a high-quality Ashwagandha supplement, be sure to get it from a reputable brand. Look for supplements that are standardized and contain a specific amount of withanolides, which are the active compounds in Ashwagandha.
It’s also important to follow the manufacturer’s instructions for dosage and preparation. Take note that some supplements need to be taken with food, while others are more effective when taken on an empty stomach.
Safety and Side Effects
Ashwagandha is generally considered safe for most people when taken in recommended doses. However, as with any supplement or medication, there are potential side effects and interactions to be aware of.
Potential Interactions
Ashwagandha may interact with certain medications, including:
- Immunosuppressants: Ashwagandha may increase the effects of medications that suppress the immune system, such as cyclosporine and tacrolimus.
- Sedatives: Ashwagandha may increase the effects of medications that cause drowsiness, such as benzodiazepines and barbiturates.
- Thyroid hormone: Ashwagandha may increase thyroid hormone levels, hence it should be used with caution in people with hyperthyroidism or taking thyroid hormone medication.
Long-Term Safety Considerations
According to the National Center for Complementary and Integrative Health (NCCIH), Ashwagandha is generally safe for short-term use, however there is limited research surrounding its long-term safety.
Some studies suggest that high doses of Ashwagandha may cause mild gastrointestinal issues, diarrhea, and nausea. It also has a mild sedative effect, which may cause drowsiness in some people. Another potential concern for Ayurvedic herbs is that the Food and Drug Administration (FDA) does not regulate the manufacturers, meaning they are not held to the same standards as pharmaceutical companies and food producers.
With its current evidence, it is advised that Ashwagandha should not be taken by the following individuals:
- Pregnant women
- Individuals who are about to have surgery
- Individuals with thyroid or autoimmune disorders
- Individuals with hormone-sensitive prostate cancer
- Individuals taking certain medications
Overall, Ashwagandha appears to be safe for most people when taken in recommended doses. However, if you have any concerns about its safety, always consult with your healthcare provider to avoid potential interactions.
Ashwagandha Supplements
FAQs
How long does it take for Ashwagandha to show effects?
The effects of Ashwagandha may vary depending on the individual’s body and specific condition being treated. While several studies have shown that it can take several weeks of consistent use, others may notice it after a few months. It’s important to consult with a healthcare professional before taking any new supplement regimen for its safety and effectiveness.
Can Ashwagandha be taken everyday?
Evidence suggests that Ashwagandha is tolerable over a short-period of time, however it is essential to take a suitable dose. Most doses of Ashwagandha capsules contain between 250 to 1,500 mg of Ashwagandha, therefore it is advisable to not exceed these dosages.
What is the best time to consume Ashwagandha for enhancing testosterone levels?
There is no specific time of day that is considered optimal for consuming Ashwagandha to enhance testosterone levels. However, some studies have shown that taking it in the morning may help to reduce cortisol levels, which can have a positive effect on testosterone production.
Are there any contraindications for combining Ashwagandha with Magnesium supplements?
There are no known contraindications for combining Ashwagandha with Magnesium supplements. However, it is best to speak with a healthcare professional for additional advice.
Can Ashwagandha cause a false positive drug test?
The Department of Defense dietary supplement resource notes that Ashwagandha will not produce a positive result on a routine military drug screening test.
Disclaimer: Last update on 2024-10-08 / Affiliate links / Images from Amazon Product Advertising API.
This content is provided solely for educational reasons and should not be seen as medical guidance. It’s important to consult with a healthcare expert prior to making any changes to your health regimen, including dietary adjustments or the use of supplements.
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