Ashwagandha (Withania somnifera), an esteemed medicinal plant, is widely utilized for its potential to alleviate stress, enhance energy levels, and foster improved sleep patterns. While scientific evidence does not definitively point to an optimal time for consumption, individuals often tailor their intake to either morning or night based on personal objectives and physiological responses.

Many opt to incorporate ashwagandha into their morning routine, leveraging its potential to regulate cortisol, commonly referred to as the stress hormone. Cortisol plays a crucial role in various bodily functions, including energy metabolism, cognitive focus, sleep cycles, immune system regulation, sexual health, and the body's recovery processes. Consequently, ashwagandha's influence on cortisol levels may broadly impact these areas. Specific benefits associated with morning intake include a reduction in stress and anxiety, as evidenced by a 2025 study where participants reported decreased anxiety, fewer physical signs of stress, and better sleep after approximately one month of daily morning ashwagandha consumption. Furthermore, a 2024 study highlighted improvements in memory, focus, alertness, and decision-making among individuals taking ashwagandha in the morning, alongside reduced tension and tiredness. For those seeking physical benefits, a 2018 study involving individuals assigned male at birth demonstrated increased strength in certain exercises after taking 500 milligrams of ashwagandha every morning for 12 weeks. To mitigate potential digestive discomfort, it is advisable to consume ashwagandha after a snack or breakfast when taken in the morning.

Conversely, taking ashwagandha at night can be beneficial for individuals aiming to unwind and achieve more restful sleep, given its stress-relieving properties. Studies support its efficacy in promoting relaxation and enhancing sleep quality. A 2023 study found that participants who took ashwagandha at night for 60 days experienced less stress, worry, and tension, coupled with an improved quality of life. Additionally, a 2024 study indicated that a 500-milligram nightly dose of ashwagandha significantly improved sleep quality after two months of consistent use.

Regardless of the chosen timing, several important guidelines should be followed when incorporating ashwagandha into one's regimen. Firstly, always take ashwagandha with food to minimize common digestive side effects such as stomach upset, diarrhea, nausea, and vomiting. Secondly, consistency is paramount; regular intake is more crucial than the exact time of day. Effects typically manifest after about a month, though some individuals may require a longer period to notice benefits. It is recommended to take ashwagandha consistently for up to three months, as there is insufficient evidence regarding its long-term effects. For usage extending beyond three months, a consultation with a healthcare professional is strongly advised. Personal experimentation with timing is encouraged; individuals can try different times for at least a month to ascertain what works best for their body, or even consider splitting the daily dose between morning and night. Before starting ashwagandha, it is critical to consult a doctor, especially if taking medications for thyroid conditions, blood pressure, or blood sugar, as ashwagandha can interact with these drugs. Finally, remain vigilant for any serious side effects, including allergic reactions or adverse effects on liver and thyroid function. Should any concerning symptoms arise, medical attention should be sought promptly.

In summary, ashwagandha offers a versatile natural remedy for stress, energy, and sleep support. While the "best" time to take it is highly personal, understanding its effects and adhering to recommended usage guidelines can help individuals maximize its benefits while ensuring safety.