When to take Ashwagandha | PlanYourVitamins.com

What is ashwagandha good for?

Short answer: Ashwagandha has potential benefits for stress, anxiety, sleep quality, depression, mental health, blood pressure, athletic performance and reproductive health.

Ashwagandha, or Withania somnifera, is an evergreen shrub in that belongs to the nightshade family, and is native to India, the Middle East, and some regions of Africa.

It has been used for millennia in traditional Ayurvedic medicine for its benefits towards mental well-being, especially for reducing anxiety and improving sleep quality, as well as physical performance. "Ashwagandha" is actually Sanskrit for "smell of the horse", alluding to both the herb's distinct aroma scent and its invigorating effects on muscle strength.

Ashwagandha for improving sleep quality

Traditionally, one of ashwagandha's primary applications has been for the treatment of sleep-related issues, and in modern times, these properties have been replicated in clinical studies.

For example, one study involving 50 adults between the ages of 65 and 80 found that by taking 600mg of ashwagandha root daily for three months, a significant improvement was observed in overall sleep quality, as well as mental alertness upon waking up, when compared with the group that took a placebo.

Ashwagandha for reducing stress and anxiety

Ashwagandha has been proven to regulate several of the human body's stress-activated systems, including the production of the stress hormone known as cortisol. In one study involving 58 participants, those who took between 250mg and 600mg of ashwagandha daily for a period of 8 weeks observed significantly reduced stress levels, and demonstrably lower levels of cortisol, when compared against the group that took a placebo.

Not only that, but those participants who took ashwagandha also observed improved sleep quality. A separate study of similar scale and duration saw a notable reduction in anxiety among participants that took ashwagandha when compared to the control group.

Ashwagandha for treating depression and neurological issues

Further evidence suggests that ashwagandha has the potential for treating other mental health conditions, such as depression. One study found that participants who took 1,000mg of ashwagandha every day for 3 months showed greater reductions in depression than those who took the placebo.

A more recent review concluded that ashwagandha has potential for the management of depression, stress, anxiety, insomnia, and other mental health-related and neurological issues, and could help improve cognitive impairment in people suffering from bipolar disorder and schizophrenia, including improved attention span, improved reaction time, improved memory, improved information processing, and improved performance on cognitive tasks.

During some of these studies, it was noted that certain compounds found in ashwagandha appeared to have an antioxidant effect on the brain, which could explain many of the herb's observed benefits.

Ashwagandha for athletic performance

In addition to ashwagandha's proven benefits for mental wellbeing, some new findings that have revealed how ashwagandha improves physical performance.

Specifically, an analysis of 12 studies in people who took daily doses of ashwagandha ranging from 120mg to 1,250mg showed an improvement in physical performance, including strength and use of oxygen during exercise, and five other studies found that ashwagandha enhanced maximum oxygen consumption significantly in athletes, also known as VO2 max, which measures the maximum amount of oxygen a person can use during intense activity.

Ashwagandha supplements have been shown in some studies to benefit male fertility and increase testosterone levels.

Ashwagandha for men's health

One study that involved 43 men between the ages of 40 and 70 that were suffering from obesity and mild fatigue underwent daily ashwagandha supplementation for 8 weeks, and the results showed a 15% increase in testosterone production compared with those who took a placebo.

Further research has shown that ashwagandha supplementation has the ability to significantly increase sperm count and sperm motility, both in men suffering from low sperm count and in men with healthy sperm count.

When should I take ashwagandha?

Short answer: Ashwagandha is best taken with your evening meal, or with the last meal of the day.

So far, there does not seem to be any conclusive evidence that points to the best time of day for taking ashwagandha, but although research is still limited, one of the most popular uses for ashwagandha has traditionally been as a sleeping aid.

In fact, the scientific name Withania somnifera already alludes to the somniferous quality of the plant that has long been understood by our ancestors, so taking it in the evening is ideal if you want to take advantage of the herb's sleep-promoting qualities. Ashwagandha has also been known to cause feelings of drowsiness, so taking it just before bed can help take advantage of this and avoid any of the drawbacks.

That said, ashwagandha has also been used for enhancing energy levels, and it could affect different people in different ways, so you may want to test it earlier in the day to see how it affects you personally before incorporating it into your bedtime routine.

Also, one thing to consider is that ashwagandha has been known to cause stomach upset for some people, so taking it with a meal will help reduce or avoid these unwanted side effects.

What does ashwagandha combine well with?

Short answer: Ashwagandha has been shown to work well together with magnesium and rhodiola extract.

With rhodiola rosea, for energy & mood

Rhodiola rosea and ashwagandha are often taken together for the purpose of increasing energy levels and relieving stress, in addition to overall mood enhancement. It is believed they work together in a synergistic manner that helps your body adapt to stressful situations more efficiently.

With magnesium, for mood, cognitive health & physical performance

It is also thought that the combination of ashwagandha and magnesium can help enhance overall cognitive function (such as memory and concentration) as well as mood regulation (such as anxiety and depression) which in turn is beneficial when dealing with stress.

In addition to the mental health aspect, the combination of ashwagandha and magnesium could also benefit the physical side of things by promoting energy levels and reducing exhaustion via improved endurance, muscle strength, and recovery times.

Ashwagandha data sources & further reading

Last updated by Asklepios on 30th January, 2025