Ashwagandha dosing timing
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Ashwagandha Dosing Timing for Stress, Sleep, and Performance
Ashwagandha Dosage Ranges and Frequency
Research shows that ashwagandha is effective for stress reduction, anxiety, sleep quality, and physical performance at daily doses ranging from 120 mg to 600 mg, with some studies using up to 1,200 mg or more per day for specific outcomes 12356. Most clinical trials use once or twice daily dosing, with 300 mg taken twice daily (morning and evening) being common for both stress and physical performance benefits 39. Lower doses, such as 120 mg or 125 mg once daily, have also shown benefits for sleep and stress, respectively 16.
Timing of Ashwagandha Supplementation
Morning vs. Evening Dosing
- Stress and Anxiety: Studies do not specify a strict time of day for ashwagandha intake, but twice-daily dosing (morning and evening) is frequently used for stress and anxiety management 1239. This approach helps maintain steady levels in the body throughout the day.
- Sleep Quality: For improving sleep, ashwagandha is often taken in the evening or at night. A study using 120 mg once daily reported significant improvements in sleep quality when taken before bedtime . Another study in female athletes found improved sleep quality with 600 mg daily, though the exact timing was not specified, suggesting evening dosing may be beneficial for sleep support .
- Physical Performance: For exercise and recovery, ashwagandha is typically taken twice daily, with doses spaced out (morning and evening) to support endurance, muscle strength, and recovery 35.
Duration of Supplementation
Most studies report benefits after 4 to 8 weeks of daily supplementation, regardless of the time of day the supplement is taken 1356. Consistency in daily intake appears more important than the exact timing for most outcomes.
Safety and Tolerability
Ashwagandha is generally well-tolerated at the studied doses, with no significant adverse effects reported in both short-term and longer-term studies 489. This supports flexibility in dosing timing based on individual preference and desired outcomes.
Conclusion
Ashwagandha can be taken once or twice daily, with timing tailored to the intended benefit. For stress and anxiety, morning and evening dosing is common. For sleep improvement, evening or bedtime dosing is preferred. For physical performance, twice-daily dosing is typical. Consistent daily use for at least 4–8 weeks is recommended for best results, and ashwagandha is considered safe at these dosages 123569.
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