When to Take Ashwagandha (& What to Expect)

Ashwagandha isn’t new. It’s been used for centuries in traditional medicine, but it’s having a moment right now, especially as more of us look for natural ways to handle stress, support focus, and feel more like ourselves.

If you’ve landed here wondering when to take ashwagandha, how long it takes to work, or what it actually does to your body. We’re breaking this down by referring to what the science says, what we’ve seen work in practice, and how to make ashwagandha part of your own rhythm.

First: What Is Ashwagandha, Really?

Ashwagandha (Withania somnifera) is an adaptogen, which is a class of plants and herbs that help the body adapt to physical, emotional, or environmental stress. Think of it as a complement to your current routine rather than a magic fix. It doesn’t sedate, stimulate, or override your mood. It supports balance.

In clinical studies, ashwagandha has been shown to:

• Lower cortisol levels (your stress hormone)
  
  
• Reduce anxiety and perceived stress
  
  
• Improve sleep quality
  
  
• Support memory and cognitive function
  
  
• Help with physical performance and recovery
  
  

An interesting read:
A 2019 double-blind, placebo-controlled study showed that 240 mg of ashwagandha extract daily significantly reduced stress and improved sleep over 8 weeks (source).

When’s the Best Time to Take Ashwagandha?

It depends on why you're taking it and what your body needs. There’s no single “right” time, but we would recommend to take it at night due to ashwagandha’s potential benefits on sleep. 

Ashwagandha doesn’t usually give you a jolt (it’s not a stimulant), but it can support mental clarity, especially when paired with other nootropics like lion’s mane or ginkgo, so some may try taking it in the morning. However, we would recommend taking ashwagandha in the evening if you’re looking for:

• Calmer evenings
  
  
• Better sleep
  
  
• Reduced anxiety
  → Take it an hour or two before bed.

Ashwagandha’s cortisol-lowering effects make it a great pre-sleep option for people who are tired but wired. You may notice it helps you wind down more easily, but this won’t feel like a sleeping pill. It’s more subtle.

How Long Until You Notice a Difference?

This varies from person to person. Some feel a sense of calm in a few days. For most, it takes about 2 to 4 weeks of consistent use to notice a real shift, especially when it comes to mood, sleep, or stress resilience.

In studies, measurable effects are usually seen between 4–8 weeks. 

Should You Take It Every Day?

Yes, if you want steady benefits. Ashwagandha works best taken daily, even if it’s just during the work week or during stressful seasons. However, we would suggest cycling off of it every few months, as it can be helpful to tune in and give your body breaks.

Listen to how you feel, and give it time. This isn’t a quick fix, it’s more of a long-game tool for balance.

What to Pair It With (or Not)

Ashwagandha plays well with others, especially:

• Magnesium (for sleep & muscle tension)
  
  
• Holy Basil (for calm)
  

Avoid taking it alongside blood pressure medication, blood thinners, and sedatives. Always consult your healthcare provider when you’re unsure of a new supplement and are taking medication.

A Few Things to Keep in Mind

• Stick to high-quality sources.
  
  
• It’s generally well-tolerated, but if you’re pregnant, on thyroid medication, or immunosuppressants, always check with your healthcare provider first.
  
  
• Start low and build up. Some feel sleepy or lightheaded with higher doses early on.
  

Making It Part of Your Routine

We always say this, but the best thing to do is weave wellness into the things you already do.

So instead of taking another capsule you’ll forget about:

• Mix it into a hot chocolate ritual at night
  
  
• Keep it by your kettle or desk so it’s part of your flow

PS: our Unwind blend includes ashwagandha, cacao, magnesium, and soothing herbs. It’s designed for the end-of-day exhale (and it actually tastes good).

Bottom Line

Ashwagandha works best when:

• Taken consistently (daily is ideal)
  
  
• Matched to your needs (PM = calm)
  
  
• Paired with habits that support your nervous system (sleep, hydration, boundaries, etc.)

It won’t change your life overnight, but it can absolutely support your capacity to handle it with more calm, clarity, and resilience.

Your body knows what balance feels like. This is just one tool to help it get back there.