There is no proven best time to take ashwagandha: follow your product label, take it at the same time each day, and adjust for how your body responds. No studies have compared morning with night, or taking it with or without food. In clinical trials, adults usually took 250 to 600 mg of root extract a day, often split into two doses, for 8 to 10 weeks. If it makes you drowsy, take it in the evening and do not drive until you know how it affects you; if it upsets your stomach, take it with a meal. According to the NCCIH, it may be safe for up to 3 months, but long-term safety is unknown.
For an overview of ashwagandha, its research and its risks, see our ashwagandha guide for Malaysia.
Before you start: is ashwagandha right for you?
Check these first. According to the NCCIH, ashwagandha should be avoided or is not recommended if you:
- are pregnant or breastfeeding;
- are about to have surgery;
- have an autoimmune or thyroid disorder;
- have hormone-sensitive prostate cancer.
Talk to your doctor or pharmacist first if you take medicines for diabetes, high blood pressure, thyroid, seizures, sleep or the immune system, or if you have liver disease. If you are under 18, ask a doctor before using any herbal supplement. See who should not take ashwagandha and ashwagandha and medications.
Is it better to take ashwagandha in the morning or at night?
No studies have compared taking ashwagandha in the morning with taking it at night. Many clinical trials gave it twice a day: for example, 300 mg twice a day for 60 days in a stress study, and 300 mg twice a day with milk or water for 10 weeks in an insomnia study. Your product may say once a day instead, so follow the label.
| If you notice… | You could try… | Safety note |
|---|---|---|
| Drowsiness after taking it | Taking it in the evening, if your label allows | Do not drive or operate machinery until you know how it affects you |
| Stomach upset | Taking it with a meal | Stop and see a doctor if vomiting or abdominal pain is severe |
| No problems either way | Choosing the time you are least likely to forget | Taking it at the same time each day makes it easier to judge your response |
Drowsiness, stomach upset, diarrhoea and vomiting are side effects listed by the NCCIH. Some products, including ours, suggest taking it a couple of hours before bedtime.
Should you take ashwagandha with food or on an empty stomach?
There is no research comparing ashwagandha taken with food and on an empty stomach. Because stomach upset is a known side effect, taking it with a meal is a sensible first step if it bothers your stomach, as long as your label allows it. If you have no stomach problems, either is fine; consistency matters more.
How much ashwagandha should you take?
There is no official recommended dose, and products differ in extract type and strength, so follow the label. In clinical trials, adults took:
| Study | Daily dose of root extract | Length |
|---|---|---|
| Stress, 64 adults (2012) | 600 mg (300 mg twice a day) | 60 days |
| Stress, 60 adults (2019) | 250 mg or 600 mg (split into two doses) | 8 weeks |
| Insomnia and anxiety, 60 adults (2019) | 600 mg (300 mg twice a day) | 10 weeks |
A 2022 review of 12 trials found the benefit for stress at 300 to 600 mg a day, and a 2021 review by researchers at Universiti Sains Malaysia found the effect on sleep was clearer at 600 mg a day or more. Taking more than your label says has not been shown to work better. If your label names an extract, see KSM-66 vs other ashwagandha extracts.
How long should you take ashwagandha?
Most trials lasted 8 to 10 weeks, and the sleep review found clearer effects with treatment of 8 weeks or longer. According to the NCCIH, ashwagandha may be safe for up to 3 months, but there is not enough information to judge long-term safety. If you want to keep taking it beyond 3 months, talk to your doctor. See how long ashwagandha takes to work.
How to tell if ashwagandha is working
Stress and sleep change from week to week, so a simple weekly note helps you see the trend:
- how long it takes you to fall asleep, and how rested you feel in the morning;
- how stressed you have felt that week;
- any drowsiness during the day, stomach upset or other changes.
Review your notes after about 8 weeks. Stop and see a doctor straight away if your skin or eyes turn yellow, or you have severe itching, nausea or abdominal pain: rare liver injury from ashwagandha has been reported, usually 2 to 12 weeks after starting. See ashwagandha side effects.
Common mistakes to avoid
- Taking extra capsules to get faster results.
- Taking two ashwagandha products at once, which can double the dose without you realising.
- Combining it with sedatives without asking a doctor or pharmacist: the NCCIH lists sedatives among the medicines ashwagandha may interact with.
- Using it instead of seeing a doctor for long-lasting insomnia, anxiety or low mood. See our guide to insomnia (susah tidur) and ashwagandha for stress and sleep.
- Taking it during pregnancy: see ashwagandha in pregnancy and breastfeeding.
Choosing a product? See how to choose an ashwagandha supplement in Malaysia.
Frequently asked questions (FAQ)
Is it better to take ashwagandha in the morning or at night?
No studies have compared morning and night. Many trials gave it twice a day. Follow your product label; if it makes you drowsy, taking it in the evening may suit you better, and do not drive until you know how it affects you.
Can I take ashwagandha on an empty stomach?
There is no research comparing taking it with or without food. Stomach upset is a known side effect, so if it bothers your stomach, take it with a meal, as long as your label allows it.
How much ashwagandha should I take a day?
Follow your product label. In clinical trials, adults usually took 250 to 600 mg of root extract a day, often split into two doses. Taking more than the label says has not been shown to work better.
How long should I take ashwagandha?
Most trials lasted 8 to 10 weeks. According to the US National Center for Complementary and Integrative Health (NCCIH), ashwagandha may be safe for up to 3 months, but there is not enough information on long-term use, so talk to your doctor if you want to keep taking it.
Can I take ashwagandha with coffee?
No studies have looked at this. If you are taking ashwagandha for sleep, note that the NHS advises not drinking tea or coffee for at least 6 hours before going to bed.
What if I miss a dose?
Follow your product label. In general, do not take a double dose to make up for a missed one; simply take the next dose at the usual time.
Should I stop ashwagandha before surgery?
Yes, talk to your surgical team. The NCCIH says ashwagandha is not recommended for people who are about to have surgery, so tell your doctors about every supplement you take.
Drann Ashwagandha KSM-66®
- KSM-66® ashwagandha root extract
- Supports a calm mood and sleep quality as part of a healthy routine
- Made from halal ingredients
- Label use: 1 to 2 capsules a day, about 2 hours before bedtime
Not suitable during pregnancy or breastfeeding. Talk to your doctor or pharmacist first if you take regular medicines or have a thyroid, autoimmune or liver condition.
Disclaimer
This article is for general information only and is not a substitute for advice from a doctor or pharmacist. Health supplements are not intended to diagnose, treat, cure or prevent any disease.
References
- Ashwagandha — National Center for Complementary and Integrative Health (NCCIH), US National Institutes of Health
- Chandrasekhar K, et al. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255-62
- Salve J, et al. Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults. Cureus. 2019;11(12):e6466
- Langade D, et al. Efficacy and safety of ashwagandha (Withania somnifera) root extract in insomnia and anxiety. Cureus. 2019;11(9):e5797
- Cheah KL, et al. Effect of ashwagandha (Withania somnifera) extract on sleep: a systematic review and meta-analysis. PLoS One. 2021;16(9):e0257843
- Akhgarjand C, et al. Does ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis. Phytother Res. 2022;36(11):4115-4124
- Björnsson HK, et al. Ashwagandha-induced liver injury: a case series from Iceland and the US Drug-Induced Liver Injury Network. Liver Int. 2020;40(4):825-829
- Insomnia — NHS
