With its wide range of health benefits, it’s no surprise that Ashwagandha is one of the most popular herbs in the world. In fact, it has been used for thousands of years in Ayurvedic and traditional Asian medicine for its potential to help people maintain good health. With that in mind, you may be wondering when you should take Ashwagandha and how often. The answer depends on your goals and your current schedule. If you’re looking for an answer to help you plan your routine, keep reading to learn more about this supplement and how you can implement it into your routine.
What is Ashwagandha?
Ashwagandha (or Withania Somnifera / Indian Ginseng) is a plant native to Asia and North Africa. It has been used for centuries in traditional herbal medicine across the world. Classified as an adaptogenic herb, it’s been found to have benefits for both physical and mental health. Some of these benefits include increased energy levels; lower blood pressure; reduced anxiety; faster healing rates; and decreased cortisol levels (a stress hormone).
Ashwagandha powder is generally a safe addition to your supplement routine; in this article, we'll talk about proper dosages and when to take it to reap the most benefits.
Ashwagandha root extract has been issued in traditional medicine to support the immune system, improve brain function, and help balance the central nervous system stress response. It's well known for its anti-inflammatory properties and ability to support a natural sleep cycle.
Stress + Anxiety
Anxiety can be caused by a number of factors, but one of the most common causes is stress. Taking Ashwagandha may help to relieve some of the physical symptoms that come with anxiety, like muscle tension and hyperactivity, stress-related digestive problems, and sleeplessness.
Ashwagandha extract has been shown to help lower cortisol levels, which your body produces in response to stress.
When taken consistently for over 2 months, you can expect to reduce anxiety levels.
Ashwagandha has many medicinal properties, one of them being to lower blood sugar levels. It can help lower insulin resistance and balance cortisol levels.
In a medical study, Ashwagandha reduced fasting blood sugar studies 3x more than the placebo.
For healthy individuals or those with type 1 or type 2 diabetes, 250 mg daily of this supplement can lower blood sugar levels overall. However, when treating medical symptoms, it's always best to consult with a doctor.
Ashwagandha has been shown to have positive effects on muscle strength, which can help those who are looking to increase their muscle mass. For athletes and people who engage in strenuous physical activity, Ashwagandha may be a useful supplement.
One study found that subjects who took 500mg of Ashwagandha extract daily reported less soreness and better results than those who were on a placebo.
How to Take Ashwagandha
Ashwagandha is typically taken in capsule or tablet form. You can take it with food or without, and you can take it at any time of day. One of the most popular times to take Ashwagandha is a few hours before bed. This is because the supplement has been shown to help promote better sleep quality.
When should I take Ashwagandha?
The answer depends on your goals and your current schedule.
The most important factor is to take your Ashwagandha supplement at a time you can be consistent with. You'll notice the most benefits when taken on a daily basis.
Ashwagandha Indian traditional medicine has been used as a plant-based adaptogen for thousands of years.
Adaptogens help support your body's response to stress and can support healthy immune responses for those with autoimmune diseases or neurodegenerative diseases. As more people are looking for natural remedies, Ayurvedic medicine has grown in popularity for its wide range of benefits.
To reap the health-promoting properties of Indian ginseng, you can take the supplement in any form or time of day. If you have a sensitive stomach, it may be best to take it with food. People who take the supplement at night have experienced a better night's sleep.
Types of Ashwagandha
Ashwagandha capsules are a simple addition to your current supplement routine. You can either take it in its pill form or empty the capsule into a smoothie or tea.
TRIIBE Organics capsules are vegetarian certified (V-caps) with NO animal-based gelatin, Non-GMO Project verified, and Kosher certified.
Ashwagandha can be purchased as a powder, and you can use it to make a tea, add it to a smoothie or make the much talked about moon milk. It is possible to make your own tea using Ashwagandha powder. You can use one cup of water per teaspoon of the powder. You can also purchase Ashwagandha tea bags for easy use.
Ashwagandha is available in tinctures, a liquid form of the herb. These are easy to take since you don’t have to worry about chewing. They are also easy on your stomach because you can take them with food or water. When taking tinctures, you should take one dropper of the supplement every day and swallow it right away. The recommended dose is 300-800mg of a standardized extract daily.
Taking Ashwagandha in the morning as part of your daily supplement routine may help you keep more consistent. Though taking the supplement on an empty stomach could cause some discomfort.
With most supplements, unlike medications, the benefits are not immediate. It takes a few days to a few weeks for you to notice the benefits. Scientific studies have shown that it can take up to 10 weeks for those taking Ashwagandha consistently to notice the full effects on their sleep quality vs. the placebo group.
With that being said, choosing when to take Ashwagandha in the morning mostly depends on your personal routine and preference! The most important factor is to take it at a time where you know you can be consistent.
If you're taking the supplement in the morning, we recommend it after breakfast or a small snack to avoid any stomach discomfort. You can also add it to your morning meal, like a smoothie!
While the majority of Indian ginseng's benefits don't rely on a time of day to take it, many swear by a moon milk recipe for a restful night's sleep.
To make your own moon milk, combine:
- ½ cup unsweetened nut milk
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground Turmeric
- 2 teaspoons (4 capsules) ground Ashwagandha
- 1 teaspoon coconut oil
- 1 teaspoon honey
If you have a sensitive stomach in the morning, taking it at night (even on an empty stomach) can help you avoid any discomfort.
Safety + Side Effects
When taking Ashwagandha daily, most users see significant improvements. It is considered safe for the average person. If you have any current health issues such as a thyroid condition, high blood pressure or diabetes, it is always best to consult with your doctor before changing your routine.
In high doses, Ashwagandha can lead to stomach upset, nausea and diarrhea. It's best to follow the dosages given!
Never take unregulated supplements. Consult your healthcare provider if you're taking other medications like immunosuppressants, antidepressants, or are pregnant.
Derived from Ayurvedic medicine, Ashwagandha is a popular adaptogen that can be taken any time of day to support your overall health.
If you're deciding when to take the supplement, the most important factor is to find a routine that you can stick to!
Since it takes time to see the benefits of Ashwagandha, take it when it is most convenient for you.