Ashwagandha has become one of the most popular natural supplements due to its wide range of health benefits, including stress reduction, improved sleep, and enhanced energy levels. As more people turn to this ancient herb, questions naturally arise about the best way to take it and who should avoid using it.
We created this FAQ section to address common questions such as the best time to take ashwagandha, how to incorporate it into your daily routine, and who should avoid it. By answering these key questions, we aim to provide you with the information you need to safely and effectively use ashwagandha to support your health goals.
Let’s explore when and how to take ashwagandha and who may need to avoid it.
Frequently Asked Questions
What’s the Best Time to Take Ashwagandha?
The best time to take ashwagandha depends on your goals and how your body reacts to the herb. Ashwagandha can be taken in the morning or evening, depending on the desired effect.
- Morning: If you’re using ashwagandha to manage stress, enhance energy, or boost focus, taking it in the morning can be beneficial. It may help you handle stress throughout the day and keep you feeling more balanced.
- Evening: For those who use ashwagandha to improve sleep or combat nighttime anxiety, taking it in the evening can promote relaxation and better quality sleep. Since ashwagandha has calming properties, it’s a good option before bed for those looking to unwind.
Some people find it effective to split their daily dose into two, taking half in the morning and half in the evening. This can provide sustained benefits throughout the day.
It’s important to be consistent with when you take ashwagandha. Whether it’s morning or evening, try to take it around the same time each day for the best results.
Summary: Take ashwagandha in the morning to boost energy and reduce stress, or in the evening to improve sleep and relaxation. Consistency is key for optimal results.
How to Take Ashwagandha
Ashwagandha comes in various forms, making it easy to fit into your daily routine. Here are the most common ways to take ashwagandha:
- Capsules or Tablets: This is the most popular and convenient form. Capsules usually contain standardized doses, so you can be sure of how much ashwagandha you’re getting. Simply take the recommended dose with water.
- Powder: Ashwagandha powder can be mixed into smoothies, water, or juice. Some people prefer this form because it allows for flexibility in dosing. You can also mix it with warm milk, honey, or tea for a soothing drink.
- Tinctures: Ashwagandha tinctures are liquid extracts that can be added to drinks or taken directly under the tongue. They’re fast-acting and ideal if you prefer a liquid form.
- Tea: Some people enjoy drinking ashwagandha as tea, especially in the evening. You can find pre-packaged ashwagandha tea bags or make your own using powdered ashwagandha root.
Regardless of the form you choose, it’s essential to follow the recommended dosage instructions. For general wellness, the typical dose ranges from 250–600 mg per day, though some people may need higher doses based on specific health goals (1). Always consult with a healthcare provider if you’re unsure about the appropriate dosage.
Summary: Ashwagandha is available in various forms like capsules, powder, tinctures, and tea. Choose the form that fits best into your lifestyle and follow recommended dosage instructions.
Who Should Not Take Ashwagandha?
While ashwagandha is generally safe for most people, there are certain individuals who should avoid taking it or consult a healthcare provider before starting:
- Pregnant or Breastfeeding Women: Ashwagandha is not recommended for pregnant women, as it may cause complications. There isn’t enough research on its safety for breastfeeding women, so it’s best to avoid it during this time unless advised by a healthcare provider (2).
- People with Autoimmune Diseases: Ashwagandha stimulates the immune system, which can worsen symptoms in people with autoimmune diseases like lupus, rheumatoid arthritis, or multiple sclerosis. If you have an autoimmune condition, consult your doctor before taking ashwagandha.
- Those with Hyperthyroidism: Ashwagandha can boost thyroid hormone production, which can be problematic for individuals with overactive thyroids. If you have hyperthyroidism or take thyroid medication, it’s essential to speak with your healthcare provider before using ashwagandha.
- People on Sedatives: Since ashwagandha has calming effects, combining it with sedative medications may increase the risk of excessive drowsiness or other side effects. If you’re on any form of sedative, consult your doctor before taking ashwagandha.
- Individuals Taking Immunosuppressants: Ashwagandha can stimulate the immune system, which could interfere with medications designed to suppress the immune system. If you are on immunosuppressants, it’s best to avoid ashwagandha unless approved by your doctor.
Summary: Pregnant women, individuals with autoimmune diseases or hyperthyroidism, and those on sedatives or immunosuppressants should consult with a healthcare provider before taking ashwagandha.
Additional Tips for Taking Ashwagandha
To make the most of ashwagandha’s benefits, consider the following tips:
- Start with a low dose: If you’re new to ashwagandha, start with a lower dose and gradually increase it. This allows your body to adjust and minimizes the risk of side effects.
- Consistency is key: Ashwagandha works best when taken consistently over time. It’s not a quick fix, but with regular use, you’ll begin to notice its calming and balancing effects.
- Pair with food: Taking ashwagandha with food can help reduce the risk of gastrointestinal side effects. Some people find that taking it on an empty stomach causes mild discomfort.
- Monitor your body’s response: While ashwagandha is generally well-tolerated, pay attention to how your body responds. If you notice any adverse effects, discontinue use and consult a healthcare provider.
Summary: Start with a low dose, take ashwagandha consistently, and consider pairing it with food to reduce potential side effects.
Conclusion
Ashwagandha is a versatile herb that can be taken at different times depending on your goals, and it’s available in several forms to suit your lifestyle. While most people can safely use ashwagandha, certain individuals, such as those with autoimmune diseases or pregnant women, should be cautious.
By following recommended dosages and consulting a healthcare provider if you have specific health concerns, you can make the most of ashwagandha’s benefits while minimizing any potential side effects.
To learn more about high-quality ashwagandha supplements, check out our page on the best ashwagandha supplements to find the right product for your needs.
