Health & Wellness

Timing Matters – When To Take Ashwagandha For Improved Sleep, Anxiety Relief & Muscle Enhancement!

Stay calm, rested and strong amidst your daily hustle by learning how to perfectly time this incredible herb. 

Written by Nitha Girija Vallabhan

On Aug 11, 2023 – 8 minutes read

When to take Ashwagandha

Welcome back! Tell me something. Isn’t it amazing how nature provides solutions to most of our medical issues? All we need to do is discover and harness the power of nature. On that note, let me introduce you to today’s interesting topic – how to use an ancient herb to solve modern dilemmas. Intriguing, right? And this magical herb is … ta da… Ashwagandha! Now the tricky part here is you must know when to take Ashwagandha to reap its true benefits. Fret not, because this article will tell you everything about getting that timing right.

What Exactly Is Ashwagandha? 

A popular herb in traditional Ayurveda, Ashwagandha is called Withania somnifera in scientific terms (1). This ancient herb has been making waves in the wellness scene for centuries, thanks to its powers to manage anxiety, promote relaxation, improve sleep quality and – amazingly – support muscle growth. 

How long does ashwagandha take to work for anxiety

Think of it like the ultimate chill pill. You can forget to dump your worries on your BFF. Ashwagandha is all you need to calm those butterflies in your tummy and send your anxieties packing for good. Does peaceful sleep seem like an impossible dream? I f you know when to take ashwagandha, this superhero herb with its sleep-inducing potential will have you snoozing like a baby. 

And hey, this herb has something for gym buffs too. Add this herb to your routine to level up your muscle game (2). So whether those jitters are giving you a hard time, the Zzz’s seem elusive or you need help with transforming into Hercules, Ashwagandha is the go-to magic potion. 

For Supercharged Days And Restful Nights, Here’s When To Take Ashwagandha 

Okay, now that you have an idea of what Ashwagandha is, let’s move on to when to take Ashwagandha for maximum health benefits. Yes. The timing can have a significant impact on the results. 

To start off, you need to identify your goals. That is, why are you taking Ashwagandha in the first place? Is it for overall well-being, for restful sleep or to flex your muscles? Once you know what you intend to achieve, the rest is easy. So let’s explore the best time to take Ashwagandha based on different goals: 

Before Or After Meals? What Works Best? 

When you’re using Ashwagandha for the first time, you are likely to run into the usual question – when to take Ashwagandha, before or after meals? Taking it after a meal is a good idea to ensure maximum effectiveness and reduce the risk of tummy rumbles. By pairing Ashwagandha with a meal, you can smoothly introduce it into your system. But if your stomach is on the sensitive side, taking Ashwagandha prior to a meal might work best for you. Do check with your healthcare provider if you are unsure. 

Timing Ashwagandha For Muscle Gain – When To Pop? 

Can’t wait to flex those muscles like your favorite action hero? Ashwagandha is here in your support role. But when is it best to take Ashwagandha if you are aiming for serious muscle growth? 

Experts recommend taking this herb about 30–60 minutes before hitting the gym. For instance, adding it to your pre-workout smoothie can improve your endurance and aid faster recovery as well. In addition, taking the herb after as a post-workout drink can help reduce inflammation and stress, thereby supporting muscle enhancement. 

Ready To Catch Those Zzzs? When Is Your Ashwagandha O’clock? 

Finding it hard to fall asleep or enjoy deep sleep throughout the night? Your mind is probably getting worked up over the smallest of reasons. That’s exactly why you need to focus on stilling your mind. 

Enriched with calming and stress-reducing properties, Ashwagandha has got it all to lull you into a serene slumber. Wondering when to take Ashwagandha for blissful relaxation? Try taking the herb about 30-60 minutes before you call it a day. Ashwagandha helps bring down cortisol levels (3) in the body, helping you slip into a peaceful sleep and sweet dreams. 

Ideal Ways To Take Ashwagandha Powder Or Capsules 

Now that we have covered when is the best time to take Ashwagandha, it is time to tackle the next question of how to take it in its powder or capsule form. Here is comprehensive information on how to maximize the potential of the herb, whether you have it in powder or capsule form. 

How To Take Ashwagandha Powder?

If you are using Ashwagandha powder, getting the dosage right, mixing it to mask its taste and timing it perfectly is no play. Here’s how to do it like a pro. 

How long does ashwagandha take to work for weight loss

The Dosage:

Along with when to take ashwagandha, the dosage is equally important. Start with a pinch of caution. Your body obviously needs time to get used to this new herbal routine. For adults, a dosage of 1-2 teaspoons that amount to 2-4 grams per day will suffice during the initial weeks. Observe how your body responds and gradually increase the dosage over the next few weeks. 

The Mixing:

Ashwagandha powder has an earthy and slightly bitter taste that you may not exactly relish. But we have ways of reversing the taste factor. Mix the powder with some warm milk and add a sweetening agent like honey to crank up the taste. Or slide it into your favorite smoothie. That was simple, right? 

The Timing:

Of course, that’s the topic of our article today – when to take ashwagandha? If your focus is on getting restful sleep, take Ashwagandha in the evening. But if you are aiming to remain chill throughout the day or to flex those muscles, split the dose between morning and evening for maximum impact. 

Be Consistent:

Once you begin to take Ashwagandha, do not ghost it. For best results, try to take it at the same time every day. 

How To Take Ashwagandha Capsule?

Ashwagandha capsules are definitely more convenient than its powder form. Let’s explore how to incorporate these nifty capsules into your routine: 

How much ashwagandha per day for testosterone

The Dosage :

Ashwagandha capsules come in standard doses ranging from 300 to 600 milligrams. Make sure you follow the dosage instructions on the product label. If in doubt, get in touch with your healthcare provider. 

The Timing:

When to take ashwagandha capsules? Just like the powder, taking capsules in the evening works best for relaxation and improved sleep. However, if you are a morning person, go ahead and script it your way! 

Taking The Capsule:

To harness the goodness of Ashwagandha, have a full glass of water with every capsule. This works great in proper digestion and absorption of the herb. 

Consistency Is Key:

Make these capsules a part of your daily drill to experience the best results over time. 

Unleash The Power of Ashwagandha With The Right Dosage 

Understanding the right dosage is crucial to harness the calming, sleep-inducing or muscle enhancement potential of Ashwagandha. So whether you are using powder or capsules, read on to discover the perfect dosage for your goals. 

Powder – A Pinch of Calm, A Dash of Strength 

If you are new to Ashwagandha, start with about half to one teaspoon (roughly 1.5 to 3 grams) of the powder. As your body adapts to the supplement, gradually increase the dosage to about 2 teaspoons (about 4-6 grams). Remember to speak with your healthcare provider before embarking on this routine. 

Capsule – Wellness In A Shell 

If you prefer the convenience of capsules, start with a daily dosage between 300 to 600 milligrams. Once the body becomes adept at handling the herbal magic, elevate the game by slowly increasing dosage. 

Dosage For Testosterone Gains 

If you have your eyes on buckling up your testosterone levels, aim for a daily dosage of 5 to 10 milligrams. But before diving headfirst into this routine, consult your healthcare provider to make sure you reap expected benefits in the long run.

Final Word 

In the world of modern chaos with its bustling demands and never-ending challenges, It can be a safe and effective solution for a multitude of problems such as sleep issues, anxiety and muscle aspirations. Incorporating this ancient herb into your routine is a great idea, provided you know when to take ashwagandha and get the timing right. 

With the perfect timing and dosage, It can take on multiple roles – a calming partner against anxiety, a bedtime buddy for peaceful slumber or a dependable ally in your muscle-building efforts. However, make sure you get a green signal from your healthcare provider before diving into this herbal venture. Remember that the effects of the herb will vary from one individual to another. So start with low doses, observe how your body is reacting to it and then gradually increase the dosage. 

Embrace this herbal wonder and get set to welcome a calmer, better rested and more vibrant version of you. 


What Is The Best Time To Take Ashwagandha? 

It depends on your individual goals. You may take it in the morning to start the day on a calm note or in the evening to relax before sleep.

Can Ashwagandha Be Taken At Any time? 

Yes. Ashwagandha can be taken at any time during the day or night.

Is Ashwagandha To Be Taken Before Or After A Meal?

Health experts recommend taking Ashwagandha after a meal for maximum absorption and effectiveness. However, if your tummy is sensitive, it may be better to take Ashwagandha before a meal.

How Long Does Ashwagandha Take To Work For Anxiety? 

It may take 6-10 weeks for the effects of Ashwagandha on anxiety to show. 

  1. Elsevier B.V. or its licensors or contributors. (2023). Withania somnifera. [Online] Available at:,%2C%20endocrine%2C%20and%20reproductive%20system.
  2. Nao Medical. (2023). Herbs for Muscle Weakness: Natural Remedies to Strengthen Your Muscles. [Online] Available at:
  3. Cleveland Clinic. (2023). Cortisol. [Online] Available at:

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Nitha Girija

Nitha is a writer and a go-to source for the latest in beauty and fashion. An ardent advocate for inclusive beauty, she is continuously inspiring women to create an authentic self-image.

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