How and When to Take Ashwagandha for Best Results

  • 8 min read
  • Updated October 2025
  • By Purple Iris Team

Walking down the supplement aisle, you’ve likely heard the buzz around ashwagandha for stress and sleep. But the advice can be confusing. Some people swear by taking it in the morning to handle daily pressures, while others say it’s the key to a restful night. So, what’s the right way?

If you’re asking these questions, you’re not alone. The truth is, the “best” way to take ashwagandha depends entirely on your personal goals. As an adaptogen, its power lies in its ability to help your body regulate its stress-response system and promote balance [4].

This guide will give you clear, evidence-based answers. We’ll explore the science-backed dosages, the optimal timing for your specific needs, and the practical steps to make it work for you.

Key Takeaways

  • Optimal Dose: Most clinical studies show benefits at a daily dose of 300–600 mg of a standardized root extract [1, 3].
  • Morning for Stress: Taking it in the morning can help regulate cortisol rhythms, improving all-day stress resilience and focus [4].
  • Evening for Sleep: Taking it before bed enhances its calming, GABA-ergic effects, which can improve sleep quality and reduce the time it takes to fall asleep [1].
  • Timeline: Be patient and consistent. While some feel benefits sooner, most research shows significant results after 4–8 weeks of daily use [3].

Balances Cortisol Levels

Supports GABA Calm

Improves Stress Resilience

How Much Ashwagandha Should I Take?

Finding the right dose is the first and most crucial step. While there’s no single “one-size-fits-all” amount, decades of clinical research give us a clear and effective starting point.

Most high-quality clinical trials that show significant benefits for stress, sleep, and overall well-being use a daily dose between 300–600 mg of a standardized, full-spectrum root extract (like KSM-66® or Sensoril®) [1, 3].

For instance, several studies have found that 600 mg per day helped people feel significantly less stressed and sleep better, while also lowering levels of the stress hormone cortisol [1, 2]. Even lower doses, around 240 mg, have been shown to help reduce cortisol levels associated with mild stress [4].

The best practice is to start with a lower dose, such as 300 mg once a day. See how you feel after a few weeks. If you feel you need more support, you can gradually increase toward 600 mg per day, either in a single dose or split into two.

When Is the Best Time to Take Ashwagandha?

This is the next big question, and the answer is refreshingly simple: match the timing to your main goal. Ashwagandha works by modulating several systems in your body, and you can emphasize certain effects based on when you take it.

For All-Day Stress & Cortisol Management

Take it in the morning with breakfast.

If your primary goal is to manage daily stress, feel more resilient, and stay focused, taking ashwagandha in the morning is an excellent strategy. Cortisol, our main stress hormone, naturally follows a rhythm—it should be highest in the morning to wake us up and gradually decrease throughout the day. Chronic stress disrupts this pattern. Morning supplementation can help regulate this natural rhythm, promoting alertness during the day while improving your body’s overall stress resilience [4].

For Better Sleep Quality

Take it in the evening, about 1-2 hours before bed.

If your primary struggle is a racing mind at night or difficulty staying asleep, an evening dose is your best bet. Ashwagandha promotes relaxation by enhancing the activity of GABA, a neurotransmitter that calms the nervous system [2]. Taking it before bed has been shown to improve both how quickly you fall asleep and the quality of that sleep, helping you wake up feeling more refreshed [1].

For Comprehensive, Balanced Support

Try a split dose: half in the morning and half in the evening.

Can’t decide? You don’t have to. For many, a split dose offers the best of both worlds. For example, you could take 300 mg with breakfast and another 300 mg in the evening. This approach provides smooth, all-day stress support from the morning dose while also promoting rest and recovery with the evening dose [1]. It’s a great way to support your body’s balance around the clock.

Should I Take Ashwagandha With Food?

Yes, it’s generally a good idea to take ashwagandha with a meal or a small snack.

Ashwagandha contains compounds that are fat-soluble, which means they are better absorbed by the body when consumed with some dietary fat. Taking it with food also helps minimize the risk of potential stomach upset, which can happen for some people when taking supplements on an empty stomach.

Whether you take it in the morning with breakfast or in the evening after dinner, pairing it with a meal is a simple way to boost absorption and ensure it’s gentle on your system.

How Long Until I Notice a Difference?

Here’s where a little patience comes in. Ashwagandha is an adaptogen, not a quick fix or a stimulant. It works by helping your body re-establish balance, and this process takes time.

Think of it less like flipping a switch and more like watering a plant. The benefits grow steadily with consistent, daily care.

While some people notice a subtle sense of calm within a couple of weeks, most robust clinical studies report the most significant benefits after 4–8 weeks of consistent daily use [3]. Remember, consistency is far more important than the exact time you take it. Find a routine that works for you and stick with it to give the herb a fair chance to work with your body.

Your Simple Action Plan

Feeling ready to start? Here’s a simple 5-step way to put it all together.

1. Consult Your Healthcare Provider

Before starting any new supplement, it’s essential to talk with your doctor or a qualified healthcare provider. They can help you determine if ashwagandha is appropriate for your individual health status and ensure it won’t interact with any medications you’re taking.

2.Choose a High-Quality Supplement

Not all ashwagandha is created equal. Look for a product made from a standardized root extract, such as KSM-66® or Sensoril®. These extracts guarantee a consistent concentration of active compounds (withanolides) and are backed by clinical research. Ensure the product is third-party tested for purity and potency.

3. Start Low and Be Consistent

Begin with a dose on the lower end of the effective range—around 300 mg per day. Take it every day for at least 6–8 weeks to give it enough time to produce noticeable effects. Consistency is the key to seeing results.

4. Match the Timing to Your Primary Goal

Take your daily dose with a meal. If you’re focused on managing daytime stress, take it in the morning. If your goal is to improve sleep, take it in the evening. For all-around support, consider splitting the dose between morning and night.

5. Understand the Full Picture

Reaping the benefits of ashwagandha also means understanding its safety profile. While it’s safe for most people, there are potential side effects and contraindications to be aware of. To learn more, please read our comprehensive guide on Ashwagandha Side Effects.

Find the Right Ashwagandha Supplement For You

Looking for a Trusted Product?

Choosing a high-quality, tested supplement makes all the difference. After extensive research, we’ve identified the top 5 ashwagandha supplements on the market based on purity, potency, and clinical backing. Find out which one is right for your goals.

Ashwagandha for Sleep

Quick Picks: The Best Ashwagandha of 2025

The Practitioner’s Choice for Ultimate Purity: Pure Encapsulations – Trusted by functional medicine doctors and pharmacists for obsessive in-house and third-party testing that ensures zero contaminants and a potent, standardized dose you can trust implicitly.

The No-Nonsense Pick for Proven Performance: NutraBio – Delivers the clinically studied KSM-66® extract at the full 600 mg research dose with sports-nutrition-grade transparency and potency at an exceptional price.

The Smart Budget Buy for Everyday Calm: Nature’s Bounty – Combines clinically proven KSM-66® with L-Theanine for alert calm, making it a pharmacy-accessible, high-value option for taming daytime anxiety and sharpening focus.

The Holistic Choice for the Plant-Purist: Gaia – Features a full-spectrum blend of certified organic raw root and standardized extract for a gentler, traditional approach backed by radical seed-to-shelf transparency.

The Traditionalists’ Choice for Full-Spectrum Potency: Himalaya – Uniquely blends organic root powder, traditional extract, and solvent-free supercritical CO2 extraction to deliver the plant’s complete synergistic profile as Ayurvedic practice intended.

The Takeaway: It's Your Journey

Ultimately, you are the expert on your own body. Ashwagandha works best when used consistently and intentionally. If your goal is stress resilience, start with a morning dose. If you want better sleep, evening is ideal.

Start with these guidelines, pay attention to how you feel, and adjust as you go. This is your wellness journey, and think of ashwagandha as one helpful tool to have along the way.

The information in this article is for educational purposes only and is not a substitute for professional medical advice. Always consult with a qualified healthcare provider before starting any new supplement. These statements have not been evaluated by the Food and Drug Administration. This product/information is not intended to diagnose, treat, cure, or prevent any disease.”

Frequently Asked Questions

Results can vary by individual. While some people notice subtle benefits within two weeks, most studies suggest consistent use for at least 30-60 days is needed to experience significant effects on stress, sleep, and performance [3].

They are two leading patented extracts. KSM-66 is a high-concentration extract made only from the root and is typically used for improving energy, cognitive function, and athletic performance. Sensoril is made from both the root and leaves, has a higher percentage of withanolides, and is often considered more sedating, making it popular for stress and sleep-focused formulas.

Yes, you can. Ashwagandha is generally well-tolerated on an empty stomach. However, if you have a history of stomach sensitivity, taking it with a small meal or snack can help prevent any potential discomfort.

Yes, splitting your daily dose is a very effective strategy [1]. For example, you could take 300mg in the morning for stress support and another 300mg in the evening to promote relaxation and sleep. This helps maintain a more stable level of the herb’s active compounds in your system.

Ashwagandha is considered safe for most people when taken at recommended doses (typically 300-600mg daily). The most common side effect is mild digestive upset or drowsiness, especially at higher doses. Individuals who are pregnant, breastfeeding, or have an autoimmune condition (like rheumatoid arthritis or lupus) should consult their doctor before taking ashwagandha.

References:

[1] Langade, D., Kanchi, S., Salve, J., Debnath, K., & Ambegaokar, D. (2019). Efficacy and safety of ashwagandha (Withania somnifera) root extract in insomnia and anxiety: A double-blind, randomized, placebo-controlled study. Cureus, 11(9), e5797.
https://doi.org/10.7759/cureus.5797

[2] Deshpande, A., Irani, N., Balkrishnan, R., & Benny, I. R. (2020). A randomized, double-blind, placebo-controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults. Sleep Medicine, 72, 28–36.
https://doi.org/10.1016/j.sleep.2020.03.012

[3] Cheah, K. L., Norhayati, M. N., Husniati Yaacob, L., & Abdul Rahman, R. (2021). Effect of ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLOS ONE, 16(9), e0257843.
https://doi.org/10.1371/journal.pone.0257843

[4] Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore), 98(37), e17186.
https://doi.org/10.1097/MD.0000000000017186

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