One of the most common questions about ashwagandha is whether to take it in the morning or at night, and at what dose. Here is what the evidence says according to your goal.
What is ashwagandha?
Ashwagandha (Withania somnifera) is an adaptogenic herb from Ayurvedic medicine. Its active compounds are withanolides; standardised extracts (such as KSM-66, containing 5% withanolides) are the most studied for stress and cortisol.
When to take ashwagandha: morning or night?
There is no single answer: it depends on your goal.
- In the morning: if you use it for stress, concentration or daytime energy.
- At night: if better rest is your priority, as it interacts with the GABA system.
- Split dose (morning and night): the most common schedule in studies, as it keeps levels steadier.
Dosage and how to take it
The most studied dose is 300 mg of standardised extract twice daily (600 mg/day), with meals. In 8-week trials, this schedule reduced cortisol by around 25%. Take it consistently for several weeks to notice effects, with periodic breaks. Among adaptogens, cordyceps and reishi may also interest you.
Contraindications and side effects
It may cause drowsiness or digestive discomfort. Avoid it during pregnancy and breastfeeding, and seek advice for thyroid problems (it may raise thyroid hormones), autoimmune conditions, or if you take sedatives, immunosuppressants or thyroid medication. Consult a healthcare professional before starting.
Ashwagandha for brands and distributors
Want to launch an ashwagandha supplement? As a food supplement manufacturer, we formulate standardised extracts in capsules, gummies or powder for your brand. Contact us to Request a quote.
