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When Should I Take Ashwagandha?

When Should I Take Ashwagandha?

Ashwagandha, a revered herb in Ayurvedic medicine, has been used for centuries for its myriad of health benefits, including stress reduction and improved sleep. In our fast-paced, high-stress world, managing cortisol levels is more important than ever for maintaining overall well-being.

Cortisol, known as the “stress hormone,” plays a crucial role in various body functions but can have negative effects when levels are consistently high. This is where the timing of your ashwagandha supplement can make a significant difference.

Understanding Cortisol and Its Impact

Cortisol is a steroid hormone produced by the adrenal glands. It's essential for helping your body deal with stressful situations, as your brain triggers its release in response to many different kinds of stress.

However, when cortisol levels remain high over a prolonged period, it can lead to various health issues such as chronic fatigue, lower testosterone, anxiety, and high blood pressure.

Ashwagandha’s Role in Cortisol Regulation

Ashwagandha is classified as an adaptogen, meaning it helps the body adapt to stress and exerts a normalizing effect upon bodily processes.

Clinical studies have shown that ashwagandha can significantly reduce cortisol levels in the body, thereby mitigating the adverse effects of stress.

The Case for Evening Consumption

  1. Aligning with Natural Cortisol Rhythms: Cortisol levels are naturally higher in the morning and lower at night. Taking ashwagandha later in the day can complement this rhythm by further reducing cortisol levels in the evening, promoting relaxation and preparation for sleep.

  2. Enhancing Sleep Quality: Ashwagandha has properties that can help improve sleep quality. Taking it in the evening may help in winding down, reducing sleep disturbances, and ensuring a more restful night’s sleep.

  3. Reduced Stress and Anxiety Before Bed: By lowering cortisol levels in the evening, ashwagandha can reduce feelings of stress and anxiety, making it easier to relax and transition into a peaceful night's sleep.

  4. Supporting Next-Day Well-being: Improved sleep quality and lower stress levels can contribute to better overall well-being the next day, including improved mood and energy levels.

How to Incorporate Ashwagandha into Your Evening Routine

  1. Consult with a Healthcare Provider: Before starting any supplement, it’s important to consult with a healthcare provider, especially if you have underlying health conditions or are taking other medications.

  2. Quality Matters: Opt for high-quality, organic ashwagandha supplements from reputable sources.

  3. Dosage and Form: Follow the recommended dosage on the supplement. Ashwagandha is available in various forms, including capsules, gummies, powders, and teas.

  4. Consistency is Key: For the best results, make ashwagandha a consistent part of your evening routine.

  5. Mindful Practices: Complement your ashwagandha intake with other stress-reduction techniques like meditation, light yoga, or reading.


In conclusion, taking ashwagandha later in the day can be an effective strategy for managing cortisol levels, enhancing sleep quality, and improving overall well-being.

By aligning the intake of this powerful adaptogen with your body's natural rhythms, you can maximize its benefits and enjoy a more relaxed, restful evening. Remember, the best approach is one that fits seamlessly into your lifestyle and meets your individual health needs.

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