The best time to have ashwagandha, according to experts

Ashwagandha has been having a moment in the wellness and health space, but its roots run deep—over 4,000 years deep, to be precise. This adaptogenic herb, known scientifically as Withania somnifera, has long been a staple in Ayurveda, celebrated for its ability to relieve stress, boost energy, and even improve sleep.

After chai, ghee, coconut oil, and turmeric cemented their place in the global lexicon, ashwagandha has emerged as the next Indian-origin superfood, seamlessly integrating into modern routines. You probably already have it in your kitchen or medicine cabinet, even if you don’t realise it.

But does when you take ashwagandha affect its benefits? We asked the experts.

The many benefits of ashwagandha

“Ashwagandha is a natural stress-buster. It lowers cortisol, calms the mind, and improves sleep. It boosts energy and stamina—once used by ancient warriors before battle. It supports hormonal balance, aids memory and focus, strengthens immunity and fights fatigue,” explains Shweta Shah, celebrity Ayurvedic nutritionist and founder of Eatfit24/7.

Why timing matters

As with most things, timing is everything. Shah explains that while bioavailability remains unchanged, the benefits you experience can vary based on your body’s needs at that time of day. “Ayurveda focuses on syncing with nature, so choosing morning or night depends on what effect you’re looking for.”

Cortisol levels are naturally higher in the morning. Taking ashwagandha at this time can help balance stress, boost energy and improve focus without overstimulating the body. “But in the evening, cortisol drops, signaling relaxation. Ashwagandha can then help promote deep sleep and reduce anxiety,” she adds.

The best time to take ashwagandha

Dr Manoj Kutteri, an expert in integrated medicine and holistic wellness and Medical Director & CEO of Atmantan Wellness Centre, recommends taking ashwagandha in the morning if you’re using it for thyroid support, ideally paired with selenium and zinc for better efficacy. Those dealing with insomnia or sleep disturbances, however, should take it in the evening.

Individuals with chronic stress or nervous system imbalances may benefit from consistent intake regardless of timing. “It might be absorbed quicker by younger people or those with faster metabolisms, so morning doses provide longer-lasting energy. Evening dosages may work better for older people or those looking to reduce stress and improve their sleep. It can enhance strength and endurance for sports performance or muscle recovery by taking it before or after exercise,” says Dr. Sachin Chauhan, BAMS and Ayurveda expert at Rasayanam.