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Ashwagandha is considered safe for most people. However, pregnant or breastfeeding women, as well as people with autoimmune diseases, such as lupus, rheumatoid arthritis, type 1 diabetes and Hashimoto's thyroiditis, may need to avoid it.
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Read More »Ashwagandha (Withania somnifera) is a plant-based adaptogen that has been used in traditional medicine for thousands of years. Adaptogens are plants that support your body’s physiological response to stress and have been linked to lower stress levels and improved sleep ( 1 ). With more people turning to natural remedies, ashwagandha has grown in popularity for its health-promoting properties. However, ashwagandha may lead to stomach upset for some people, so choosing the right time to take it may help you reap the greatest benefits without any side effects. This article investigates whether you should take ashwagandha in the morning or at night. Share on Pinterest Kristin Duvall/Stocksy United Ashwagandha uses Ashwagandha supplements have recently soared in popularity as a natural remedy that may provide various benefits, including reduced blood sugar, stress, and anxiety levels, as well as improved sleep and immune health ( 2 , 3 , 4 , 5 ). Most commonly, people choose to take ashwagandha for its adaptogenic properties, which are believed to help regulate the body’s natural stress response ( 2 , 3 ). Ashwagandha is usually available in tablet, capsule, or powdered form. It’s also available as an oil or cream, as well as in other cosmetic products. Studies on these other preparations of ashwagandha, such as oils and creams, are limited, and most of ashwagandha’s benefits are linked to oral supplementation rather than topical application to the skin or hair. Summary Ashwagandha is most commonly used to help combat stress. It’s generally consumed as a capsule, tablet, or powder, but it’s also available in various creams, oils, and other skin care products. When to take ashwagandha In general, you can take ashwagandha any time of day or night. However, you may prefer to take it in the morning or evening, depending on your goals and tolerance. Taking it in the morning Unlike many other supplements and medications, ashwagandha’s benefits are not immediate. It can take days to weeks before you begin to notice its effects. For example, in one study including 60 people who took 300 mg of ashwagandha daily, it took upward of 10 weeks for them to observe its full effects on their sleep quality, compared with those in the control group ( 6 ). As such, choosing when to take ashwagandha largely depends on your personal preference. If you’re taking ashwagandha as part of your supplement routine for general health, you may wish to take it in the morning along with any other vitamins or supplements. That said, taking ashwagandha on an empty stomach may lead to mild stomach discomfort in some people. Therefore, you may wish to take ashwagandha after breakfast or after eating a small snack. Alternatively, you can try adding ashwagandha to a smoothie, drink, or other meals. Taking it at night If used to promote sleep, you may opt for ashwagandha powder in moon milk before bed to help you relax. For people who experience stomach discomfort when taking ashwagandha, taking it at night may be a better option than taking it in the morning, especially if you prefer taking it on an empty stomach. All things considered, it’s most important to choose a time when you’ll be most consistent in taking it, as well as that feels best for you. Summary Ashwagandha can be taken in the morning, at night, or at any other time of the day. Timing will mostly depend on your personal preferences, tolerance, and the type of ashwagandha you choose to take. Risks Generally, ashwagandha is considered safe for most people ( 7 , 8 , 9 , 10 ). In some cases, high doses — usually those beyond the recommended dose suggested on the package — may lead to stomach upset, diarrhea, or vomiting. Therefore, it’s important to follow the instructions on the label and speak with your healthcare provider before changing doses. In rare cases, liver problems have been reported, though this may be due to other contaminants found in unregulated supplements. Be sure to purchase ashwagandha from a trusted supplement company ( 11 ). Finally, you should consult your healthcare provider before taking ashwagandha if you’re pregnant, breastfeeding, or taking immunosuppressants, sedatives, antidepressants, or other medications ( 12 ). Summary Ashwagandha is generally safe for most people. Those who are pregnant or breastfeeding or on medications should consult their healthcare provider first.
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